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It seems so many people these days are low in energy – probably because we live in a very fast-paced, stressful world. But when we are tired for too long, it does more damage than just causing us to be sleepy or cranky. Our adrenals can collapse and send us into what’s called adrenal fatigue.

Here are my top tips to fight fatigue and feel more energised:

1. Prioritise rest – that means getting 8 hours of sleep each night, if you can. I truly believe something as simple as sleep can solve so many problems.

2. Enjoy iron-rich foods – think dark leafy greens, legumes, nuts, chicken and meat. The more greens the better! Throw them into your smoothie if you’re not getting enough.

3. Go into the JSHealth Stress-Free Zone (‘SFZ’)
 – it’s a must! Enjoy 20-30 minutes of solitude a day. Try going for a walk, reading a book, doing meditation, stretching or just lying on the grass. No phone, no laptop. Heaven.

4. Eat well and more often – enjoy a high quality protein at each meal to stabilise your blood sugars and prevent blood sugar (and energy) drops. Also try to enjoy regular meals and snacks made of nutrient-dense foods.

5. Do something each day that you love – bonus points if you can do more than one thing! Even if it’s going for a walk or taking photographs. Having something to look forward to helps as well – plan an adventure like a weekend trip, or an art class or even a night out on the town with your partner!

6. Give up refined carbs and sugar – they can mess with your blood sugar levels, leading you to crash, burn and be left with next to no energy.

7. Drink responsibly – make a conscious effort to drink more water. Dehydration takes energy away from the body, so be sure to drink at least 2 litres of water a day. Avoid drinking too much caffeine too – limit yourself to one cup a day and savour it! You may think sipping on another cup of coffee will lift your energy, but it’ll actually stress your adrenals in the long-term!

8. Physical exercise – as long as it’s not too high-intensity too often, movement is great for fighting fatigue. It gets the blood pumping and endorphins going – which are fab mood and energy boosters. If you’re tired, opt for yoga or brisk walking. Be proud of yourself for making that gentler choice.

9. Ask for support – I am BIG on getting professional support. Whether it’s a therapist, doctor or psychologist. If you suspect you’re deficient in essential nutrients like iron or that your thyroid, cortisol and adrenal hormones are out of balance – get tested!

10. Do the exercise below!

Exercise: #ELEVATEYOURENERGY

Work on making just one of these tips a habit this week.

•  Get more sleep – 7 or 8 hours
•  Decrease your coffee intake
•  Give up sugar – find out how in my 8-week online Program
•  Identify those people who zap your energy, and take a break from them!
•  Turn off your phone and social media for half an hour every day

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Jessica Sepel

Jessica Sepel (BHlth, Adv Dip Nutritional Medicine) is a clinical nutritionist, bestselling health author and international health blogger. She is the beloved voice behind the 'JSHealth' brand and one of Australia's most sought after health and wellness advocates, encouraging a balanced lifestyle filled with delicious and nourishing wholefoods and recipes. Jess is the author or two best-selling books, where she shares her health philosophy and favourite recipes, and the creator of the JSHealth Program, an 8-week online plan to quit diets forever, find a balanced weight and live the healthy life.

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