Man looks exhausted after work out

Boost your energy

We’re all exhausted all the time, and especially at this time of year. But when can you tell the difference between extreme fatigue and tiredness from burning the candle at both ends? When no amount of sleep or rest seems to fix the problem. If that’s you, read on.

Are you experiencing fatigue or low energy? If so there may be many factors involved. Some of the factors include poor nutrition, insomnia, stress and depression. While medical conditions like diabetes, hypothyroidism, blood sugar imbalances, low immune system, thyroid or adrenal gland imbalances and anaemia can contribute to exhaustion. Plus, some medications can also make the condition worse. 

So how can you boost your energy?

To begin with, as for any health concerns, it’s best to seek advice from your doctor. However, optimum nutrition and a healthy lifestyle can go a long way to helping eradicate fatigue and increasing alertness.

Some simple steps to help revitalize your energy and put a spring back in your step include:

  • Adding protein and healthy fats such as meat, eggs, fish, nuts and seeds to every meal will help sustain energy throughout the day.
  • Avoiding refined carbohydrates and sugar intake will prevent energy-dips. Instead, opt for smaller portions of whole grains and fill up on high-fibre vegetables instead.
  • Avoid stimulants such as coffee and sugary drinks which can result in energy dips.
  • Opt for vegetable juices as a way of getting high amounts of nutrients into your diet. They can help boost the immune system and, because they are without fibre, are easily absorbed by the body.
  • Increase your intake of foods which encourage red blood cell formation such as red meat, beans and dark green leafy vegetables. These help to transport oxygen used for energy.
  • Adopt a good sleep routine (check out our top tips from Motty Varghese) and aim for about 8 hours.
  • Increase water to a minimum of 2 litres a day. Fatigue is one of the first signs of dehydration.


Taken from nutritionist Jacqueline Ryan for The College of Naturopathic Medicine. CNM offers courses in naturopathic nutrition, herbal medicine, acupuncture and homeopathy. Join them at their our next open evening. Simply reserve your free place at naturopathy.ie 


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