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You’d think we were a nation of zombies, given that the most common complaint reported in doctors’ offices is fatigue.
Unfortunately, instead of addressing the underlying causes of fatigue–poor nutrition, physical inactivity and dehydration–many people simply accept their lethargy, feeling too tired to make changes to their lifestyle.
The irony is, if you are feeling too exhausted to start a new health plan, this is precisely the reason you should begin. By following the steps outlined below, you can dramatically improve the pep in your step.
Freshen Up
Start eating more fresh fruits and vegetables to reap the benefits of their life-sustaining minerals, vitamins and phytonutrients. Switch to organic produce to reduce the amount of herbicides and pesticides you ingest.
Iron Man Food
Make sure you are getting enough iron in your diet. Vegetarians, women with heavy menstrual cycles, and people with low caloric intake are at risk of iron deficiency. The most absorbable dietary sources of iron are extra-lean red meat, liver, iron-fortified cereals, steamed mussels, poultry and sardines. Iron sources that are not as easily absorbed by the body include spinach, whole wheat bread, wheat germ, rolled oats, and peas. And remember that Vitamin C aids iron absorption.
Drink Up
You’re not tired–you’re thirsty! Lack of energy and dehydration go hand in hand. Start drinking six to eight glasses of water daily. During the winter, herbal teas are a wonderful way to ensure your body receives enough water. With all the delicious options now available, choose from berry, orange, hazelnut, vanilla or camomile tea.
Green Energy
Instead of drinking coffee to stay awake, try one to two cups of green tea daily. In addition to boosting energy and having potent anti-oxidant capacity, green tea has been shown to help burn excess fat.
Vitamin Vitality
To help you attain your nutritional requirements and kick-start your day, take a high quality multivitamin every morning with food for proper absorption of vitamins A, D, and E. Green drinks found in all health food stores are also a great option to include in a morning shake.
Food Fuel
Avoid “energy zappers”–white sugar and refined white flour products such as cookies, cakes, white pasta, bread, cereal, and candy. Replace these with whole grains such as flax, rye, spelt and kamut.
Get Moving
An exercise plan provides protection against heart disease, preserves proper bone mass, and also releases feel-good chemicals called endorphins. Happiness can be a great natural energy-booster.
Instead of falling into a lack-of-energy pit, try these simple lifestyle adjustments to make this your most vibrant and energetic year yet.
By: Joey Shulman, DC, RNCP
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