Yet many of us feel we need more energy daily and believe this is “normal”. In fact, a 2023 metanalysis that looked at 91 studies found one in every five adults are fatigued, with no underlying medical conditions[1]. Fatigue can be a result of stress as studies demonstrate the more stressed you are the more fatigued you are[2]. Today, let’s look at two types of fatigue and what can be done about it.
Physical fatigue versus stress fatigue
Physical fatigue is a result of something that happened or something you did, for example, a cold or flu, a busy day or rigorous workout. With rest and nourishing food, you should bounce back to being full of beans in no time. Some examples of physical fatigue include:
- Tired muscles
- Tired eyes
- Whole body fatigue
Stress fatigue is different and is due to ongoing pressures. You may feel tired with an inability to keep up or cope, no matter how much rest is obtained. It is often a result of mental exhaustion, rather than physical exertion. Do these symptoms of stress-related fatigue sound familiar to you?
- Emotional eating or loss of appetite
- Decision paralysis, brain fog or poor memory
- Wired and tired but can’t sleep
- Low motivation
If these symptoms are familiar to you, don’t be alarmed, there is much that can be done to stay fighting fit and to power your way through to the end of the year.
Eat for energy
Balanced blood sugar means balanced energy. In particular, balancing quality protein with good carbohydrates supports blood glucose control, stable energy and avoids the all too familiar ‘afternoon slump’ that is the result of blood sugar crashes. Some examples of perfect pairings include:
- Protein yoghurt with oats
- Tuna with seeded crackers
- Hummus and veggie sticks
- Frozen berry smoothie with a scoop of nut butter
Time your caffeine
Caffeine present in many beverages including coffee, is a stimulant that increases cortisol (stress hormone) levels in the body, essentially mimicking the stress response. This can be beneficial to increase alertness and energy but can also cause negative side effects such as feelings of alarm. The negatives can be mitigated when caffeine is timed after a protein rich meal and consumed a couple of hours after waking so cortisol levels are balanced. This is important as dysregulated cortisol can be related for fatigue and poor concentration.
Become a balanced being
There are certain things that can uplift and recharge, and certain things can subtract from your energy.
- Focus on energy givers: Good sleep schedule, fresh air, music, sunlight, time with loved ones and creative outlets
- Avoid energy takers: Overworking, dehydration, screens and social media and poor boundaries
As the holiday season is only beginning to ramp up and the weight of juggling work, study, daily school runs and everything else life throws our way begins to loom, you might find yourself looking for extra support. If this sounds like you, why not try Herbs of Gold Ginseng 4 Energy Gold. This supplement contains a synergistic blend of four ginsengs plus Astragalus to support energy production and a healthy stress response in the body.
Always read the label and follow the directions for use.
[1] Yoon, J. H., Park, N. H., Kang, Y. E., Ahn, Y. C., Lee, E. J., & Son, C. G. (2023). The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis. Frontiers in public health, 11, 1192121.
[2] Kato, K., Sullivan, P. F., Evengård, B., & Pedersen, N. L. (2006). Premorbid predictors of […]. Archives of general psychiatry, 63(11), 1267–1272.
