The Low Energy Dilemma
Low energy is something that many of us have experienced at some time in our lives.
Many people seem to struggle with ‘unexplained’ fatigue yet medical practitioners are often unable to find solutions beyond looking at a limited range of blood tests to identify obvious culprits such as anaemia.
In fact, for many people, their symptoms are sub-clinical – caused by complexities in how their mitochondria make energy and compounded by the wider picture of stress and poor sleep.
Mitochondria are the tiny powerhouses inside your cells that turn food and oxygen into energy. You have thousands of mitochondria inside most of your cells, but if they are dysfunctional or damaged, there will be a gap between the energy your body needs and your mitochondria’s ability to fulfil it, meaning you may feel tired or even chronically fatigued.
There are several causes of mitochondrial dysfunction. These include nutritional deficiency, which can occur when you’re not getting the nutrients that you need, and nutritional excess, typically when you eat (or drink) too much sugar.
Synthetic chemicals, pesticides, cosmetics, food additives and environmental pollutants can all further damage mitochondria, as does oxidative stress caused by chronic inflammation within the body.
The net result of all these assaults on your mitochondria is that you feel exhausted.
Ways to restore mitochondrial function include:
Feast and famine – spend less time eating and more time digesting. This might mean cutting out snacks and focusing on 2-3 main meals based on wholefoods and quality protein. For some it might mean intermittent fasting, or even a ketogenic diet.
Balance your blood glucose – minimise refined carbohydrates, avoid sugar and processed foods, stop drinking sugar-filled drinks, including juices with no fibre content. Avoid artificial sweeteners like the ones in diet drinks – they you’re your microbiome and may cause mitochondrial dysfunction.
Include protein and quality fats with every meal - and try to never eat carbohydrates (especially refined carbohydrates such as biscuits or cakes) on their own - save them to eat at pudding after your meals.
Eat more vegetables and fruit – aim for 5 or more portions of veg, and 2 portions of fruit every day.
Prioritise sleep – inadequate sleep is a key driver of chronic fatigue as well as being an independent risk factor for metabolic conditions such as raised blood glucose and insulin resistance, as well as reducing our resilience to stress.
Limit your exposure to toxins – these include the products you use to clean your house and your body, as well as the containers in which you store or heat food.
Manage stress – practice mindfulness and meditation. Learn to be more present and take time to appreciate the simple things in life. Consider these books for inspiration - ‘Kintsugi’ by Tomás Navarro and ‘Enchantment: Reawakening Wonder in an Exhausted Age’ by Katherine May (released on 9 March 23)
If you want to find out more about how I can help you to get your energy back then click on the button below to book a FREE 20-minute Health Strategy Call.
