Low energy and ongoing fatigue are very common problems these days for millions of people.
One of the biggest causes of fatigue is stress, closely followed by diet and lifestyle related factors.
In general, if you suffer from constantly low energy and fatigue, it is usually a sign that you are either toxic or deficient or a combination of both. But the good news is you can easily turn this around and return to high levels of energy if you follow some simple self care steps on a regular basis.
Here we share six of our favourite ways to overcome fatigue and for reclaiming your energy naturally.
1. Drink Enough Water
One of the first signs that you may be dehydrated is feeling tired or exhausted. So step one is to ensure you're drinking enough pure, clean water every single day.
Your body and brain are together comprised of over 75% water, which should highlight just how important water really is as a replenishment source.
At the very least, you should be drinking the equivalent of the weight of the brain every 24 hours, which is around 2 litres of clean water per day.
This will help you to avoid mental fog, head aches and to maintain your concentration and focus - as well as help protect you from a range of cognitive illnesses over time.
If you are very physically active or if you perspire a lot through daily exercise, then you should drink even more water - optimally 1 litre per 22 kilos of body weight.
Remember also, your body relies on water to cleanse and flush out toxins, which means it is a vital tool for reducing toxicity in your body that is one of the main causes of low energy and fatigue.
In other words, it makes perfect sense that if you're not replenishing your body's water reservoirs daily in the right amount, it will adversely affect your metabolism, digestive function and your energy levels.
If you're not used to consuming the suggested amount of water each day, one of the best ways to get a head start, is to drink 500ml-1litre of water when you rise in the morning. This is a time when your body is naturally dehydrated because of the metabolic functions it performs while you sleep, so it's the perfect way to begin replenishing your water reserves.
If you lack energy in the morning, it is also a grea idea to add a pinch of celtic sea salt or even a squeeze of fresh lemon juice or 1-2 drops of Lemon Essential Oil to help activate your digestive system and give you that morning spark!
2. Get Morning Exercise
You may have heard the saying, "Energy creates energy"...
It means that energy is something that can easily lay dormant unless you consciously activate it!
Quite simply, the more active you are the more energetic you will feel. And conversely, the more you avoid exercise, the more lethargic and depleted you will feel.
The point is, your body is meant to move. So if you want to have energy you need to move your body every day. And there's no better time to do it than first thing in the morning. This is a time when when you are fresh and rested and when you can get your daily exercise out of the way done without the inevitable distractions that can easily show up later in the day.
When you move your body, oxygen and nutrients are pumped into your body’s cells, heart and lungs which is crucial for your overall daily energy levels. Additionally, you'll benefit from feel-good endorphins that are produced when you exercise that also help to boost your self esteem, sense of accomplishment and your ongoing motivation.
When it comes to the types of exercise, there are so many options available depending your on your level of general fitness, your age and your goals.
Everything from walking, to yoga, cycling, swimming, circuit training and pilates, are all great forms of exercise that will help you take good care of your body and boost your energy levels.
The key is to choose forms of exercise that you can easily stay consistent with so that there are no excuses for getting at least 30-45 minutes of movement in each morning.
3. Get The Right Amount Of Sleep
Your body recuperates, repairs and re-sets during periods of sleep and rest.
If you don't get enough sleep, your body will remain in a constant state of stress and adrenaline, impacting several metabolic processes within the body.
Over time and distance, this takes its toll, not only sapping your energy, but it can potentially lead to more serious cases of fatigue such as chronic fatigue syndrome.
An important part of a healthy lifestyle is to get enough rest so that your body can restore, recalibrate and rejuvenate. When it comes to sleep, try to honour the 3 natural 8 hour cycles that make up every 24 hour day.
...8 hours sleep, 8 hours work and 8 hours play. This is an ancient wisdom that ties into the internal body clock and your natural sleep/wake cycle.
Learn more in our blog: 7 Tips For A Better Nights Sleep
4. Practice Basic Meditation or Deep Breathing
Meditation is an effective way to relax because it helps to achieve a deep sense of inner calm and emotional wellbeing which actually re-energises you.
Practicing 5-10 minutes of daily meditation or deep breathing exercises is a great way to clear the mind clutter and shape your focus.
However, meditation does not need to be complicated to get the wonderful benefits.
Start by finding a quiet, safe space outdoors in the fresh air, sit up straight and close down your eyes. Clear your mind and just be still, focussing on your breath for 5-10 minutes.
A simple way to do this is to breathe in slowly and deeply for a count of 5. Hold for a count of 5 and then exhale for a count of 5. Repeat this 5 times to complete your meditation and breathing ritual.
This is a good habit to practice first thing in the morning before or after exercise to positively wire you and energise you for your day.
Another handy tip to activate your breathing meditation is to add 2-3 drops of essential Peppermint Oil into the palm of your hands first. Rub them together and then carefully cup over your nose (be careful to avoid your eyes) and deeply inhale through the nose and out your mouth.
You will find this to be very mentally cleansing and it will amplify the quality of your breathing or meditation practice. After you've finished breathing, rub any residual oil onto the back of your neck or abdomen which is very cooling and invigorating, particularly before and after exercise.
5. Avoid Refined Sugars & Processed Foods
No matter what your belief system is around diet and food, the two categories that will sap your energy more than anything else are refined sugars and processed, chemically laden foods.
Stick with whole foods because they won't spike your blood sugar and insulin levels. Nothing causes you to crash and burn and hit the wall quite like refined sugar and processed food can, so try to avoid these as much as possible.
Also, whole food is much more nutrient dense and therefore satiates you for longer. This means when you eat these quality foods, you will be less hungry in between meals and less likely to make poor snack choices.
Energy Foods To Emphasis In Your Diet Include
- Raw Nuts e.g. Macadamias, Walnuts & Almonds
- Pumpkin Seeds
- Sweet Potatoes
- Chick Peas and Kidney Beans
- Brown Rice
- Leafy Greens
- Extra Virgin Olive Oil
- Organic Coconut Oil and MCT Oil
Adaptogenic Plants & Herbs
Used for millennia in Chinese and Ayurvedic medicine, plant and herbal adaptogens not only help to balance your body to better handle stress and fatigue but can also serve to increase your sense of energy and vitality.
Some of the most potent and popular include:
Pure Essential Oils
Pure essential oils can definitely play a role in supporting your natural energy as part of your daily routine.
6. Get Out Into Nature
One of the most naturally energising and therapeutic things you can do to support your health and vitality is to get out into nature often.
Whether it be walking on the beach, jogging in the park, hiking in the forest, cycling down the coast, or just sitting outside in the morning sun, nature energises and heals!
When you connect with nature, it is naturally soothing for your body and mind which helps you to re-set and feel energised. Nature is also like a giant battery that delivers energetic frequencies into the body to ease out harmful free radicals, stress and imbalances.
Regardless of where you live, seek out a natural environment in your area that you can regularly visit and connect with to help top up your mind and body energy.
7. Do A 7 Day Detox Cleanse
Fatigue can be a sign that your body is in a state of overwhelm and needs to cleanse, detox and reboot.
For centuries, many cultures have subscribed to the wisdom of seasonal or quarterly fasting and detoxing as a ritual to preserve, heal and re-energise the body.
A 7 day detox cleanse is a good amount of time to notice some fantastic benefits and it is manageable for most people.
Choose to do a raw juice cleanse or a raw food diet incorporating fresh salads and smoothies. Plan ahead and go easy and listen to your body during the cleansing period. If you feel particularly heavy, bloated or weighed down, it's a good idea to do a colon cleanse, such as our Cleanse Me Fibre Food with Bentonite Clay, Flax Seed and Psyllium Husk, prior to the cleanse in order to get your body ready to receive nutrients more efficiently.
The Main Take Away
If you're feeling sluggish or regularly fatigued, it's a good time to make some simple changes to reclaim your energy and vitality.
Fatigue is usually a sign that you have imbalances and/or toxicity in your body, which means your body is sending you a message that it needs a helping hand.
Remember energy creates energy. So, if you take positive action you will be rewarded with energy in return.
Start by following some of the steps shared with you here and you'll quickly notice a difference to the way you feel and before long, you'll be back in the driver's seat with it comes to your energy, health and vitality.
Tolman Self Care Team.