Fatigue is a common issue today, often compounded by stressful jobs, a hectic lifestyle and an unbalanced diet. Many people are looking for solutions to help them get their energy back and improve their daily lives.
Fatigue can be caused by many different things, including lack of sleep, hormonal imbalances, oxidative stress, inflammation, an unbalanced nervous system, the gut microbiota, nutritional deficiencies, a slow metabolism (reduced production of adenosine triphosphate—the main source of energy in our cells) or underlying health problems. It is therefore crucial to identify the source of fatigue to figure out how to get your energy back.
Before taking dietary supplements, simple lifestyle changes such as better sleep hygiene or a more balanced diet can make a big difference.
However, superfoods and natural products can help recharge your batteries and enhance your overall well-being.
Nutrient-rich superfoods are an effective way to increase your daily energy levels:
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Spirulina: this blue-green algae is made up of proteins, B vitamins, iron and antioxidants. Spirulina’s energizing properties increase your ability to withstand mental and physical fatigue.
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Matcha: this powdered green tea contains antioxidants, vitamins A, C, E and K and minerals such as zinc. For athletes, consuming matcha tea daily helps muscles adapt to resistance training (bodybuilding). This reduces exercise-induced stress and fatigue responses.
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Fresh bee pollen: bee pollen is rich in protein and B vitamins. Fresh from the hive, it strengthens the immune system and increases energy levels.
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Goji berries: these small berries from the Solanaceae family are full of antioxidants, vitamins A, E and C, and minerals such as calcium. They increase muscle and liver glycogen stores, which helps stabilize energy and reduce fatigue.
You can add superfoods to smoothies, salads, soups, yogurt and more. Maximize their energizing effects by combining them with a healthy diet.
Certain plants also help boost energy levels and decrease fatigue:
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Asian ginseng (panax ginseng): Ginseng helps the body deal with stress and improves physical and mental resistance. It stimulates energy by regulating carbohydrate metabolism, delaying the accumulation of metabolites and promoting mitochondrial function (at the cellular level).
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Rhodiola (Rhodiola Rosea): this plant is native to Eastern Europe and helps combat fatigue by optimizing mental acuity and reducing pre-existing exhaustion via the adrenal pituitary hypothalamic axis (HPS).
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Maca (Lepidium meyenii): this Peruvian root increases endurance and helps with stress management. Gastrointestinal imbalances can cause fatigue and maca provides a gradual boost of energy by altering the microbial ecosystem in your gut.
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Ashwagandha (Withania somnifera): ashwagandha is well known in Ayurvedic medicine for its ability to reduce everyday stress and stabilize energy levels throughout the day, through the HPS axis and the autonomic nervous system. It also improves sleep quality, which can boost energy levels.
Before consuming natural health products, it is important to seek advice from a professional, especially if you have pre-existing medical conditions or are taking medication. Natural products, although generally safe, can interact with certain treatments or cause side effects in some people.
In conclusion, getting your energy back depends on several essential elements, including eating a nutritious diet, staying hydrated, and getting an adequate amount of sleep. These are the necessary foundations for combating fatigue. Superfoods and natural products can also provide important support, and combining them with a healthier lifestyle will increase your chances of getting back to feeling good on a daily basis.
Remember that everyone is unique and that the elements that cause fatigue are different from person to person. Take a personalized approach by consulting a naturopath to find the best solutions based on your needs.
Delphine Kubica, Naturopath and EESNQ graduate
École d’enseignement supérieur de naturopathie du Québec
The health and medical information published or presented in this article is the opinion of the author only and should not be used as a substitute for professional medical advice. Readers should use their judgment. It is their responsibility to independently verify the information provided in the article. The contents of this article are for discussion and informative purposes only and should never be used as a substitute for professional medical advice, diagnosis, or treatment. A medical professional is the only person who can evaluate your health and give you advice following a medical examination. Rachelle Béry will not be liable for any of the information presented in this article or in any associated links, nor the use or misuse of the information.
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