Constant tiredness, fatigue and low energy plague millions of people in the Western world. Indeed these are the most common reasons which lead people to see their G.P. It seems that there is no single cause of low energy and fatigue, however, recent scientific research has uncovered issues relating to poor nutrition and faulty cellular energy metabolism.
A modern day, stress-filled lifestyle coupled with environmental chemicals, pollution and a nutrient-sparse diet, it is no wonder our energy levels are not as they should be.
Energy comes from the food we eat, but it does not come readily available and must be broken down and converted to glucose before being processed by enzymes. Enzymes are catalysts, like the spark plugs to an engine, and without them the release of energy would not be possible. Enzymes are made up of proteins that come from food. In order for these catalysts to work, they need co-factors which come from the vitamins and minerals also found in food. Essentially, the food we eat is the driving force of the entire energy and repair systems of the body.
So what is wrong with a “well balanced diet” and does it not provide the body with the correct levels of nutrients for proper function? This may be true, but how many people are actually eating a “well balanced diet” and how much goodness are we getting from the food we eat?
It is easy for anyone to obtain a calorie-adequate diet in the Western world due to the widespread availability of cheap food. However, due to intensive farming which depletes soil of nutrients, followed by food refining, transportation and storage, not to mention the addition of food additives and preservatives that further restrict any ingested nutrients from being absorped plus poor cooking methods such as microwaving and frying, it is no surprise that very few of us are achieving the Recommended Daily Allowance (RDA) of vitamins and minerals, let alone the optimum level.
Vitamin and mineral insufficiency aside, there are other factors that can cause fatigue, such as food intolerances, underactive thyroid, adrenal stress, blood sugar imbalance and so on. It is possible to get tested for these conditions via your GP; alternatively a Nutritional Therapist who focuses on the link between health and diet, will be able to identify the root cause of a health problem such as fatigue.
Food intolerance is a common cause of lethargy and fatigue. The body’s reaction to a food allergen is to mount an immune response and it takes much energy to do so. In cases of severe allergic reactions such as to peanuts or a bee sting, it takes a shot of intravenous adrenaline to counteract the body’s response mechanism, so during a milder immune response, such as in the case of food intolerance, it takes smaller but more frequent hits of adrenaline from the adrenal glands to restore balance. In short, food intolerances cause adrenaline to be used up robbing the body of energy, motivation, and good mood.
So how do we maintain our energy levels via nutrition?
- Maintain a balanced blood sugar level
-Eat little and often
-Avoid caffeine as this depletes nutrients and drains the adrenal glands
-Combine protein with complex carbohydrate with every meal as this sustains energy for longer and prevents blood sugar dips.
-Avoid refined foods such as white bread, white rice and pasta and swap for complex carbohydrates such as brown, or whole grains.
-Cut out any foods that may be causing problems. The usual signs are bloating, headaches, tiredness and a brain fog. The most common foods tend to be wheat and dairy. - Eat wholesome, unprocessed foods that have been locally grown
-Unrefined foods contain more nutrients and fibre so help clear out toxins as well as provide the body with essential nutrients.
-Locally grown produce is fresher and its nutrients content tends to be higher due to the reduced journey time from picking to eating. - Eat organic where possible.
A £12 million 4 year project has demonstrated that organic produce contains higher levels of vitamins and minerals compared with non organic produce. Click here to read more. - Reduce nutrient-depleting foods from your diet such as refined sugar, tea, coffee, hydrogenated fats, chemical additives, preservatives and stabilizers.
- Increase antioxidant rich foods in the diet found in fresh fruit and vegetables, nuts and seeds. Antioxidants are types of nutrients that help strengthen the immune system and help to detoxify chemicals from the body.
- Increase Essential Fatty Acids (EFA) in the diet as these are energy rich.
- Drink 1.5-2 litres of water a day. Dehydration can cause fatigue.
