"I would just like to get my energy back and not feel like I'm pushing through the day anymore"
This is the number one goal and concern I hear in my office on a daily basis. And to be honest, I too have had my moments of low energy, and I know firsthand that pushing through only leads to having nothing left in the tank at the end of the day, waking up to repeat it all over again. So, I feel ya sister!
So in this article, I'd like to quickly review common causes for low energy and also give you some quick action steps to get sustainable energy!
What is Fatigue?
As women, we definitely have superpowers when we think about all of the tasks that we are able to accomplish in one day. And if we hit our dietary expectations, manage to squeeze in exercise, and have balanced hormones we're pretty unstoppable. But it is also not realistic that every day will be perfect.
It's the chronicity of wearing our superwoman capes (and sometimes sleeping in them-hello busy minds and insomnia) that wears on our energy stores and leads to the breakdown of healthy habits and into the push through to survive.
Staying in fight and flight is what leaves us fatigued. Because being in a state of constant busyness is actually not how we were designed to function. We are cyclical which is why we have a menstrual cycle, and living with the ebbs and flow of our cycle can work wonders and teach us when to hang our superwoman cape. For those still having a cycle, use my PMS Guide to open a new world of energy and possibilities!
If not, our adrenals begin to overwork and pull heavily from our electrolytes and minerals (our body's spark plugs). When cortisol (our stress hormone) rises, our glucose levels drop and our body's response is to restore that glucose to help us get the job done, cue the liver kicking in with glucose stores! Because glucose equals energy. But what happens when the energy stores are low? This can look like grabbing an afternoon coffee, energy drink, or a snack.
Our bodies are fantastic, but this places us on a constant roller coaster of hormone fluctuations. Eventually, our important organs like the thyroid, liver, and gut can no longer keep up with the demand. And that's when the fatigue sets in (often accompanied by unwanted symptoms), which is why it's so hard to pull ourselves out of the cycle.
We've got to get off the rollercoaster, but first, let's talk about a few other common causes of low energy and fatigue.
Root Causes of Low Energy + Fatigue
From experience, low energy is often a combination of a few of the factors below:
Prolonged mental, emotional, or physical stress (work or home environment, deaths, constant stimulation)
Nutrient deficiencies (can be a result of chronic stress, poor gut health/absorption issues, SAD diet)
Sleep disorders (insomnia, sleep apnea)
Chronic illness (Autoimmune Disease, Epstein Barr, HPV,etc)
Chronic infections
Steroid medication (causing frequent rises and falls in blood sugar, placing more demand on the adrenal glands, liver, and thyroid + weight gland)
Overexercising
Surgical menopause (hysterectomy, ablation, or surgery altering hormones causing the body to enter menopause sooner)
Chronic pain (meaning more inflammation in the body, causing the body to overwork)
Hormone Imbalances (Thyroid, Insulin/Blood Sugar, Estrogen/Progesterone, Autoimmune)
Digestive illness (Chronic IBS, SIBO, Crohns, Celiac, etc)
Cholesterol that’s too low
Anemia (B12 Anemia, microcytic, macrocytic, and iron deficient anemias)
Lab Markers to Be Aware of
Complete Iron Panel
This includes Iron, Iron Saturation, Ferritin, TIBC, and UIBC. This will be great to help rule out any Iron deficiencies which play a large role in your energy levels.
Comprehensive Blood Count with Differential: To take a thorough look at the health of your red and white blood cells, helping to rule out any anemias or infections. This can also provide clues as to which type of anemia you have if it is present.
Alkaline Phosphatase, AST, ALT, GGT: These are all liver enzymes. An overworked or fatty liver is a fatigued (and sometimes angry) person.
Hormone and Thyroid Panel: Estrogen, progesterone, testosterone, DHEA, Cortisol, T3, Free T3, T4, Free T4, Free Thyroxine Index, TPO, and Antibody (these rule out Autoimmune issues). These are essential indicators of what is going on at a cellular level, as our hormones are neurotransmitters and need certain nutrients and minerals to thrive.
Speaking Minerals and Electrolytes: Minerals are the body's spark plugs. I talk more about these in the "Rooted in Foundations" guide. Minerals are often overlooked but arguably one of the MOST important factors in our health regarding energy, muscle fatigue/cramps, relaxation, heart rate, and mental energy. Minerals & Electrolytes include sodium, potassium, chloride, magnesium, potassium, and phosphorous.
How to Start Restoring Your Energy
Food is Fuel
Consume smaller, more frequent, whole-food meals throughout the day. Balance your meals with a healthy fat, fiber, and protein every time. Eat your veggies, fat, and then protein in that order for longer lasting energy. There's a free guide on meal ideas here.
Consume adequate protein (aiming for at least 30 g of protein for women) with meals, especially breakfast. Blood sugar fluctuations put more stress on the adrenal glands.
Consume no more than 16-20 grams of added sugar daily. This is the sugar on the back of your ingredient labels (fruit sugars don't count for this one)
Consume pH-balancing fruits and vegetables. These include potassium-rich foods such as apples, avocados, coconut milk, and water. Use salts such as pink himalayan sea salt or Redmonds (my fave) for good adrenal function.
Consume good fats such as olive oil and coconut oil.
Do yourself a huge favor and eliminate or really decrease the amount of gluten and dairy in your diet. These are inflammatory hormone disruptors and energy zappers.
Stress
Do what you can to reduce stress. De-stressing your life as much as you are able is therefore essential for your overall health. Having fun and learning to actively express love and appreciation for ourselves and others—including our children, family, and friends—counters stress. Be positive and not pessimistic and watch your health change.
Movement
15-20 minutes a day of intentional and focused movement can work wonders. For Optimal hormone balance, you don't have to do high intensity workouts as this often works against the body and makes it hard to lose weight. Try incorporating walking, yoga flows, and zippers.
Sleep
Getting proper sleep is a no-brainer right? But it's not always that easy when our minds are racing and we're waking up between 2-3am. In this article, I talk more about how estrogen and cortisol can affect sleep. I also include some circadian rhythm tips for better sleep in my foundations guide. A great place to start at night time is to put your devices (cell phone, tv, etc) to the side or turn them off an hour before before so the blue-light doesn't interfere with your REM (deeper) sleep.
Let's get you started by building the right foundations!
Grab my "Rooted in Foundations" Guide and use coupon code HHW10 for $10 off to Kickstart your new journey towards more energy!
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