One of the main complaints nutritionists have reported receiving from their clients lately is tiredness. Studies show that stress, worry and anxiety can lead to feeling exhausted and run down, and research reveals that since Covid-19 and lockdown began, the number of people experiencing fatigue and a lack of energy has increased. Working from home (sometimes while juggling childcare as well), studying online and endless Zoom calls can be draining.
In addition, falling ill can lead to exhaustion. A number of people who’ve had Covid-19 report suffering from post-viral fatigue. Symptoms include extreme tiredness, brain fog, an inability to focus and an overall lethargy. This can make it challenging to work, get things done and sometimes even to complete basic tasks.
There are a number of steps you can take that may help improve energy levels. Diet and lifestyle choices are crucial. Studies show poor sleep and being run down can adversely impact your immune system as well. Eating too much refined sugar and junk food, drinking excessive alcohol and a nutrient-depleted diet can make tiredness worse – as can lack of exercise, poor sleep and certain vitamin deficiencies such as B6, B12 and vitamin D.
TOP TIPS TO HELP IMPROVE ENERGY AND FOCUS
Move it
If you’re suffering from extreme fatigue, intense exercise is unrealistic. But do try to keep moving. Small bursts of exercise can make a big difference. Try a few jumping jacks while waiting for the kettle to boil, take a five-minute brisk walk around the block, or run up and down the stairs a couple of times a day. Put on some music you love and dance around the house for 10 minutes. Music is also shown to help lift your mood.
Reboot your diet
For a start, reduce your sugar intake – that includes refined ‘white’ carbs and alcohol, which both cause raised blood sugar levels. We need a certain amount of sugar (easily obtained from fresh, whole foods such as fruit) but it’s best to keep intake in check. Foods that can improve energy levels include avocados, nuts and seeds, bananas, oily fish, brown rice, eggs, apples, hummus, oats and lentils. Eating more vegetables, protein and fruit is crucial.
Try nutritional supplements
Nutritionist Susan Alexander suggests adding bee pollen to your diet, as it contains a broad range of vitamins, minerals and essential amino acids. It also contains plant metabolites, which are known to support energy-yielding metabolism. Other natural ingredients that help improve issues with fatigue include spirulina, ginseng and matcha green tea. All of these can be found in Bee Energised energy & focus supplements along with rosemary extract (scientists have found that rosemary helps cognitive function), and acerola cherry extract – one of the richest sources of vitamin C. Vitamin C also helps nourish the adrenal glands, which help with energy, reports Susan.
Relax and sleep
Recent studies have demonstrated the importance of rest and relaxation and especially sleep, to help maintain good mental and physical health, and to keep our immune system healthy. To unwind, try meditation and getting out in nature during the day, if possible. A number of natural plant-based ingredients have been shown to help reduce stress and anxiety, such as royal jelly, lemon balm, passion flower, lion’s mane mushroom and rhodiola. All of these and more can be found in Bee Calm supplements. Taking an Epsom salt bath (rich in magnesium) can also help you relax and help ensure you get a restful sleep, which is crucial to building up your energy stores.
If you have trouble nodding off or tend to wake up in the night, ingredients which can help include Montmorency cherry (a precursor to melatonin), hops, griffonia seed extract (5-HTP), royal jelly and saffron – all of these can be found in Bee Rested supplements along with chamomile extract and more.
Finally, a great way to unwind is reading – a Sussex University study showed that even 10 minutes of reading something you enjoy can reduce anxiety and cortisol levels (the stress hormone) by up to 68%. A couple of terrific books for these times about people who have endured and survived their own forms of ‘lockdown’, social isolation and challenging times are- A Gentleman in Moscow by Amor Towles and The Salt Path by Raynor Winn.
“Go easy on yourself. Whatever you do today, let it be enough.” ~ Anonymous
For more information, visit unbeelievablehealth.co.uk