Fusion Health Naturopath and Holistic Nutritionist, Erika Morvay reveals how to put more spring, and less stress, into your day.
Are you often left exhausted at the end of each day or maybe you’re used to that sluggish feeling come the early afternoon? While it’s common for many of us from time to time, it shouldn’t be a daily affair.
Your energy levels depend on many factors – including diet, lifestyle, sleep patterns and the ability to manage stress – but there are some things we can do to help us stay on top of our game by taking care of our mitochondria, our body, mind and spirit.
Here are my top 4 tips to bring more zest into your day:
- Supplements to Support for Energy Production
Ubiquinol – B-Complex Vitamins – Magnesium
Ubiquinol is found in almost every cell of the body – particularly concentrated in tissues with a high energy demand, such as the heart, skeletal muscles, liver and brain. As the active form of Coenzyme Q10 it is better absorbed and more readily available to the body than regular CoQ10. Low levels of CoQ10 may cause fatigue, muscle aches and pains. CoQ10 and Ubiquinol also provide antioxidant benefits, support healthy energy production, cardiovascular health, healthy cholesterol levels and healthy muscle function.
B-complex vitamins including B1, B2, B3, Choline, B6, Folate or B9, Biotin and B12 are some of the nutrients needed for a healthy cellular energy production and maintaining healthy nervous system function. If you are lacking in energy, try incorporating more B-vitamin rich foods into your diet and consider supplementing with a B-complex formulation.
Magnesium is an essential mineral involved in more than 300 metabolic reactions. These include supporting healthy energy production, nerve function, DNA and protein synthesis, as well as muscle contraction and the structural integrity of bones. The Australian Bureau of Statistics (ABS) reports there is a high prevalence of inadequate magnesium intake across the population, great sources of magnesium include green leafy vegetables, nuts and seeds. In supplemental form consider an organic form of magnesium such as magnesium glycinate for enhanced absorption and availability compared to other forms such as magnesium oxide.
- Herbal Medicines for Energy Support
Korean Ginseng – Siberian Ginseng – Astragalus – Withania
Korean Ginseng is traditionally used in Traditional Chinese Medicine (TCM) as an energy tonic or Qi tonic and may also provide support during times of stress.
Siberian Ginseng and Astragalus These herbs are traditionally used in TCM as immune modulators and may assist with symptoms of fatigue. They are also used in both TCM and Western herbal medicine for their adaptogen actions which support the body during times of stress.
Withania is traditionally used in Ayurvedic medicine for low energy and fatigue, as an anxiolytic, anti-stress and mild sedative to relieve symptoms of stress and worry, tension, nervousness, irritability, restlessness, and forgetfulness.
- Sleep and Move More for Good Energy Habits
Sleep well – Move more – Learn relaxation
Consider if your sleeping habits are sabotaging your energy? You can improve your sleep quality simply by incorporating healthier sleep hygiene with a few simple steps.
Start with aiming for at least 7-8 hours of uninterrupted sleep each night. Turn off the lights and use soft amber lighting or candles in the evenings to help keep the bedroom dark. Try herbal teas or supplements before bed as herbs such as passionflower, ziziphus, lavender, valerian, lemon balm, chamomile and hops can help relax your nervous system and prepare the body for a restful night. And finally, look to the benefits of meditation; even if you’ve never tried it before, starting with just a few minutes a day of simple breathing exercises can help to calm and relax body and mind.
Regular movement throughout the day can also improve your energy, even while you are resting. Choose the type of movement you actually enjoy, so it easier to implement on a long-term basis.
- Eat Real Food for Daily Energy Needs
Nutrient-rich – Unprocessed – Detoxification
Remember that every meal is a source of energy for your cells. And for optimal energy production opt for foods that are high in B-complex vitamins, amino acids, magnesium and coenzyme Q10. Processed foods, sugar, alcohol and environmental toxins found in our water and food supply can put extra pressure on your detoxification organs such as the liver – robbing you of energy – so choose healthy, real food whenever possible to support your daily energy needs.
Before taking any herbal products supplements, seek advice from your healthcare professional. Vitamin supplements should not replace a balanced diet. Always read the label, use only as directed and if symptoms persist consult your healthcare practitioner.
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