As women, we may have many reasons for why our energy levels are up and down. We may be busy holding down jobs, looking after families, running errand after errand, we may even be back in the gym trying to get fit. So in order to support good energy levels, we need to make sure we have the right balance of nutrients happening in the body. Here are just a few that are crucial if we want to feel healthy, vibrant, and full of get-up-and-go.
Sources: Nuts, seeds, red meat, organ meats, wholegrains, legumes, eggs, spirulina.
B Vitamins are needed to convert the food we eat into useable energy. They are also needed in order to balance blood glucose and prevent that “crash and burn” feeling when your blood sugar drops sharply (usually at around 3:30 in the afternoon).
Vitamin B6 is also needed to balance hormones, so if your energy levels plummet before your period, this may be an important one for you.
And finally, B’s are needed for healthy adrenal glands, so if you suffer from adrenal fatigue or chronic fatigue, your body may be crying out for some extra B’s.
Sources: Almonds, cashews, figs, green leafy veggies, eggs, seeds.
If your fatigue is accompanied by sore muscles, nervousness or poor sleep, then you may have a magnesium deficiency. Magnesium is needed for muscle function (namely the prevention of muscle cramps and soreness), nerve function, and overall relaxation. It’s another nutrient needed for blood sugar and hormone balance, which is why it’s often taken alongside B vitamins.
Magnesium deficiency is one of the most common deficiencies seen by naturopaths. One theory is that it may be caused by a high sugar or high processed food diet. Studies in the US have revealed that magnesium deficiency may affect up to 80% of the population. Could Australia be following a similar path?
Sources: Red meat, organ meats, green leafy veggies, almonds, apricots, spirulina.
When’s the last time you had your iron levels checked? Low iron can result in feeling tired, pale, out of breath, dizzy, cold and unable to exercise for long periods of time.
Now, iron supplements should never just be taken willy-nilly. Too much iron can be toxic to the body if it isn’t needed. This is why testing is so important. A regular blood test at your GP is the way to go here.
Sources: Meat, fish, chicken, nuts, seeds, protein powders, spirulina.
Adequate protein levels are needed to balance blood glucose, and provide a slow release of energy to get you through the day. Women often neglect to add enough protein to meals, which can result in blood sugar rising, and subsequent energy crashes in the mid afternoon (protein helps to buffer this). If you’re working out, protein is also super important for muscle recovery, along with magnesium, so if your poor energy levels are accompanied by sore muscles, please make sure you’re getting enough to support your muscle growth and repair.
A few little changes to your diet can make all the difference when it comes to fighting fatigue. The inclusion of some of the above foods will help to boost your nutrient intake and restore balance. Of course, if you’re still struggling, there’s always supplementation, so book in with your naturopath if your body needs a little extra tweaking.
Worried About Adrenal Fatigue?
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