My Top Tricks to Fight Fatigue

My Top Tricks to Fight Fatigue

A good nights sleep is one of the most important things your body needs to truly thrive.

In order for a healthy body to function at it’s absolute best it needs to rest and repair. So what are some of the best ways to fight off fatigue for good?

1. Say hello to your new best friend…Magnesium!

We need magnesium because it enables the healthy function of GABA receptors. GABA is a calming neurotransmitter the brain needs to switch off. Otherwise we remain tense, our thoughts race, and we lie in bed staring at the ceiling for hours on end.  Sound familiar? To add some more magnesium love into your diet,start loving dark leafy greens like kale and chard, pumpkin seeds, and edamame beans.

2. The more water the better.

Dehydration is one of the biggest causes of fatigue! When dehydrated, the fluid lost causes a drop in blood volume, so the body functions slower making you feel sluggish. Aim to drink a minimum of 2 litres a day. Fill up a big bottle and place it on your desk at work as a reminder.

3. Move your body.

Exercise acts directly on the central nervous system to increase energy and reduce fatigue. Walk to and from work, stretch your legs on your lunch break, or make sure to fit in some time at the gym where you can. Your body will thank you!

4. Up your Omega 3s.

Omega 3’s promote cognitive function and help store glycogen, which is the body’s primary source of stored fuel. Eat more oily fish (salmon, mackerel, sardines), hemp seeds, chia seeds and flax seed oil in your diet. I suggest sprinkling some hemp seeds on your porridge, cooking up some sardines on the BBQ, or making my flax seed salad dressing. Simply mix together:

1 tablespoons apple cider vinegar or lemon juice

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

1/2 teaspoon dijon mustard

1 large clove garlic, crushed

3 tablespoons flaxseed oil

Pinch of cayenne

1/2 teaspoon salt

Ground black pepper

  5. Start sipping on some sour cherries.

Sounds kind of funny – but sour cherries contain melatonin – a hormone that regulates our sleep-wake cycle. You can buy sour cherries in a powdered form and add it to a glass of almond milk, or it can also be purchased as a juice. Whatever you prefer! Sip on this before you go to bed for a peaceful nights sleep.

6. Switch off you phone!

Artificial light from your smart phone and laptop disrupts your circadian rhythm (sleep cycle), and throws off our sleep. Try leaving your phone outside your bedroom or under your bed, and look at a book to unwind before bed instead of strolling through Instagram (I know its hard!).

7. Go to bed earlier.

Stage 3 and 4 sleep is where our body regenerates and repairs tissue, and engages in other restorative processes. However, we only get there if we’ve allowed our bodies enough time to journey through stages 1 and 2. If we don’t get enough deep sleep, we can’t rejuvenate and heal properly. Make sure to get in those 8 hours each night…no excuses!

 

Looking for some fatigue busting meal inspo? Try my Omega 3 packed Salmon Fishcakes with Cabbage Slaw and Chia Seeds!

 

5 comments

  • Elaine

    I have an underactive thyroid and despite initially loosing 6lbs by following this lifestyle I can’t seem to loose the weight. I’m also crashing and burning at two in the afternoon and falling asleep in meetings. Apparently my medication is ok but I really need some help. Can you recommend anything?

    • Alicia Johnston

      Hi Elaine, I’m currently going through the same thing. I put on 10kg in a matter of weeks when my thyroid infection started and I’m only now, two years later starting to loose it.
      I was really firm with my doctor and explained yes my thyroid might be in the normal range but it’s not MY normal range. He readdressed my medication which has helped.
      I also found, and I hope this helps that having a light lunch and healthy snack mid afternoon was better than a normal lunch and no snack. I’ve lost nearly 4kg recently and am super happy to see it go!!
      Best of luck xx

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Hello gorgeous, it’s great that you’re aware of it! Sounds like you have some great tips, thank you for sharing lovely xx

  • Ida-Sofia

    Good list of useful tricks! I think enough iron is also one of the most important ways to fight fatigue. I have noticed it when I ‘ve got too little iron from my food sometimes.

    • http://www.madeleineshaw.com/ Madeleine Shaw

      Very true, great tip. Thanks for sharing xx

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