Basics rules to improve energy
Eat 8 to 10 servings of fruits and vegetables per day to ensure an adequate intake of vitamins and minerals. Deficiencies hinder the natural functions of the body.
Consume a wide variety of whole grains to limit possible food intolerances (ex. spelt, oat, Kamut®, quinoa, buckwheat, rye, millet, brown rice, amaranth...). Eat raw nuts and seeds (not roasted) to benefit from their good fats.
Avoid food that contains empty calories such as white sugar, alcohol, soft drinks, saturated fats, caffeine, white flour and processed foods.
To compensate deficiencies in the diet, Bio-Strath is an excellent choice of tonic. It contains 61 nutritional elements that help increase energy.
Lifestyle choices have a definite impact on energy levels.
Exercise helps activate metabolism, which increases energy levels. When feeling exhausted, one should gradually increase the intensity and duration of their exercises, as their energy levels increase.
Energy levels, mood and the capacity to concentrate fluctuating between meals, are often signs of a hypoglycemic state.
When dealing with hypoglycemia it is recommended to eat protein every 3 hours (ex. legumes, soy, nuts, seeds, lean meats or low-fat dairy products) and to limit carbs (cereals, potatoes, carrots, beets, fruits).
Include 4 servings of good fats in your daily diet (1 serving = 1 teaspoon of cold pressed oil or 1 VegOmega3 from A.Vogel). Good fats help maintain a high metabolism by building muscles and stabilizing cells.
Chromium is a trace mineral that helps stabilize sugar levels (present in broccoli among other foods).
Anemia can be a great source of fatigue. Levels of B12 and iron should be verified to spot deficiency when there is exhaustion.
Choose an organic source of iron (ferrous gluconate) and combine it with vitamin C and a B complex supplement (containing B12, B6 and folic acid) to improve assimilation.
Alternatively, iron can be combined to Bio-Strath for better assimilation. Always wait 4-5 hours between the intake of iron and calcium or vitamin E.
Allergies and food intolerance can be a cause for fatigue.
The most common ones are: dairy products, wheat, beef, chicken and additives.
One way to evaluate their impact on your energy level is to eliminate all of them from your diet for at least a month, and then, reintroduce one food per week and monitor the impact.
If self-monitoring is not for you, a consultation request from your doctor can give you access to private labs to test for allergies and intolerances of over 200 foods.
Stress has a direct impact on the glandular system that manages it. If the thyroid and the adrenals are dealing with a stress overload, it can have a considerable impact on the energy levels. Without being “sick” these glands can show symptoms of imbalance that greatly affect energy. When the adrenals are exhausted, blood sugar fluctuates, causing cravings for sweets and carbohydrates. A greater incidence of inflammation in the body may occur and stress management becomes more difficult.
When the thyroid is showing signs of exhaustion, the following symptoms are present: cold hands and feet, weight gain, hair loss, lack of energy (especially in the morning) and a need for more than eight hours of sleep at night. Pregnancy, postpartum and menopause are phases in a women’s life when the risks of thyroid deficiency are highest. Thyroid support from A.Vogel has the benefit of a standardized level of iodine to ensure constant delivery, to which the thyroid responds better.
An accumulation of toxins in the body can also be a source of fatigue. The liver is the body’s filter and if it becomes congested (junk food, medication, stress), toxins accumulate in the body and affect its normal functions.
If an accumulation of heavy metal is a possibility, it is important to consult your doctor for proper diagnosis.
Food needs to transit through the digestive tract within 24 hours; otherwise toxins are reabsorbed in the body, especially if the diet is deficient in fibre.
Good sources of fibres are vegetables, fruits and whole grains. For those fibres to work properly it is crucial to drink enough water…but not during meals. It is recommended to drink a minimum of 8 glasses of water a day, between meals.
To maintain liver health, a spring and fall cleanse can help (as does an oil change for your car or spring cleaning for your house). Boldocynara from A.Vogel is a very effective product to help cleanse the liver. If it is your first liver detox, it is recommended to start very gradually to minimize potential cleansing reactions such as headaches, more fatigue, nausea and loose stools.
An imbalanced intestinal flora can explain a lack of energy. The flora contributes to intestinal regularity: friendly bacteria produce lactic acid, which, in turn, stimulate intestinal muscles contraction. When the flora is off balance, Candida albicans (a harmful fungus) can proliferate and cause fatigue.
The most common symptoms of candida overgrowth are: bloating, gas, lack of energy, repetitive vaginal infections, repetitive urinary tract infections, itching and digestive troubles (constipation, diarrhea, dyspepsia).
To eliminate unwanted bacteria and yeast in the bowel, it is important to eliminate simple sugars from the diet. That means to avoid foods such as desserts, breakfast cereals, nutritive bars, canned food, sauces, processed foods (ex: frozen dinners) and muffins.
A bacterial infection or a virus can also cause fatigue. It is then important to support the immune system.
For virus or bacteria-induced fatigue, Echinaforce might be key. It is well known for its immune-modulating effect. Studies have shown its efficacy against viruses and bacteria.
If fatigue is due to mononucleosis, applying St-John’s Wort Oil on swollen lymph nodes can help decongest the lymphatic system.
Sleep obviously has a direct impact on energy levels. The body requires 7 to 8 hours of sound sleep to be able to wake up feeling rested and full of energy. When sleep is too light or interrupted, the body cannot recuperate properly. Sleep apnea can be a cause for light sleep.
If you are a light sleeper or suffer from insomnia Deep Sleep from A.Vogel is an excellent solution. It helps you fall asleep faster and it improves the quality of your sleep by promoting a longer deeper sleep.
Pain can be exhausting, affect sleep and lead to a lack of exercise.
To help reduce arthritis or menstrual pain, it is recommended to take Joint Pain Relief, a product that contains devil’s claw, a powerful natural anti-inflammatory.
If the pain is triggered by a sinusitis, Sinna can help clear the sinus cavities.
If pain arouses from headaches and migraines it is important to find their cause to be able to eliminate them.
Aging and some medications (ex. cholesterol medications), can lead to a decrease of cellular CoQ10. This affects the capacity of the cells to transform carbohydrates into energy and has, therefore, a direct impact on energy levels. A supplement of CoQ10 may prove useful.