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How to combat fatigue

Physical, mental and emotional fatigue can take its toll and may be the result of a whole range of factors including poor eating habits, emotional stress, lack of sleep or physical exertion.

Addressing the underlying causes of fatigue can be the fastest way to get you back feeling more energised and help you cope better with the daily stressors of life. By considering a few simple dietary and lifestyle changes, you can take the first steps to help put some energy back in your day.

Food to combat fatigue
Very simply, our body breaks down food to give us energy. The higher the quality of food we eat, the more likely we are to get the most from our food to provide sustained energy throughout the day.
Small, frequent meals of good quality, low glycaemic index (GI) foods helps to provide regular energy as nutrients are released into the body. Listen to your body as well, not all foods are for everyone, so if you don’t feel quite right after eating certain foods, maybe consider cutting them from your diet.

Finally, avoid sugar, caffeine and processed foods and hydrate, hydrate, hydrate! While the rush that caffeine and sugary foods provide may be quick, the crash afterwards can be significant, leaving you feeling depleted, flat and commonly more fatigued than before you started.

Sleep to combat fatigue
More than 1 in 3 Australians do not get the recommended 7-8 hours’ sleep each night1, with poor sleep one of the main culprits for fatigue as poor sleep and fatigue are often a vicious cycle. Suggesting to someone to simply get more sleep is easier said than done. If you’re looking for some help to try to break the poor sleep-fatigue cycle, catch our recent article on 7 highly-effective sleep habits. Alternatively, consider some sleep support like that available in Herbs of Gold Sleep Ease, a carefully blended formula containing herbs traditionally used in Western herbal medicine as calmatives to relieve restlessness and improve sleep quality.

Nervous system support to combat fatigue
Physical and emotional stress uses a lot of energy, so is it any wonder high-stress jobs, family demands, and life pressures can leave the body feeling depleted and fatigued? In these instances, it’s important to introduce some relaxation techniques that work for you, recommended at a minimum of 20 minutes each day. Forms of relaxation include anything from a walk or run in the fresh air, a good book, meditation or a nice warm bath. Herbs have also been used for centuries to provide nervous system support and combat fatigue, including some of those contained in Herbs of Gold Stress Ease. Stress Ease is a synergistic herbal formula containing Rhodiola, traditionally used in Western herbal medicine as an adaptogen to relieve the symptoms of stress and fatigue.

Vitamins and minerals to support energy
There are several key vitamins, minerals and nutrients that play an important role in the energy production in the body. The most important of which are the B vitamins, critical to the biochemical cycles within the body that create and store energy. B vitamins are predominantly not stored in the body so taking them in the diet and replenishing them often is crucial. B vitamins also need to undergo a conversion, or “activation” process in the body before they can be used. For some, this activation process is slow and difficult and heavily dependent on a range of things including overall good health, good stomach acid and healthy liver function. To by-pass this activation process, it is possible to take an already activated form of the key B vitamins like those contained in Herbs of Gold Activated B Complex.

Iron is an important mineral, playing a crucial role in transporting oxygen around the body and assisting healthy red blood cell production. Given its role in red blood cell health, iron is also important for maintaining energy production in the body. Iron is available in the diet in two forms: haem iron from animal sources and non-haem iron from plant sources. In comparison, non-haem iron is poorly absorbed when compared to haem iron and should be a consideration for both vegans and vegetarians. Herbs of Gold Organic Iron MAX contains an organic form of iron to support energy production in the body.

Ongoing, unresolved fatigue may require further investigation. If you find fatigue persisting, we encourage you to contact your health professional who will be able to take a closer look at your personal health situation.

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and mineral supplements should not replace a balanced diet.

1. YouGov. (2019). One in three Australians not getting enough sleep. https://au.yougov.com/news/2019/03/21/one-three-australians-not-getting-enough-sleep

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