The end of the year is always busy. Then boom! The New Year is here and in swing and you feel flat and a little left behind. Have you ever felt that other people appear to be refreshed and take on the challenges of their New Year resolutions but you are lacking the energy to start back at the gym or running 10km?
That exhausted, irritable feeling accompanied with mental fog could be caused by inadequate diet, insufficient Vitamin B, insufficient magnesium or the incorrect amount of exercise.
Exercise is the last thing you feel like doing but it will improve your fatigue levels. Trust me! Remember to start slow and work your way up. Start with only 10 minutes on the first day and 15 minutes on the next. Then do 20 minutes of exercise, working up to 30 minutes per day in a week. You can increase from this base to work toward your goals. The National Physical Activity Guidelines state that 30 minutes exercise per day is the minimum level for good health. Warning – check with your doctor before starting a rigorous exercise program. Over-exercise can also cause fatigue. This is best dealt by health practitioner.
Making sure your diet has the 3 Fresh (fresh fruit, fresh vegetables & fresh herbs) will also make a difference to your energy levels. Amber coloured foods will help revive you. Some that provide energy are fresh fruits such as bananas, grapefruit, mangoes, pawpaw, peaches. Fresh amber coloured vegetables like yellow capsicum, corn, yellow squash & yellow tomatoes will give you a boost. It is also considered that eating these colours may improve your mood.
Vitamin B is found in seeds & grains, sunflower seeds, almonds, rice bran, legumes, potatoes, mushrooms, soybeans (edamame), spinach, cauliflower and citrus fruits. Proteins for example egg yolks, salmon, dairy products and most meats also contain Vitamin B. Including fresh herbs such as alfalfa, cayenne, dandelion, fenugreek, parsley, sage & watercress can be additional ways to boost your Vitamin B intake.
Almonds, sunflower seeds, pumpkin seeds, soybean, wheat-germ, yoghurt, fish, prawns and green leafy vegetables are all good sources of magnesium. Adding in a few herbs like alfalfa, cayenne, dandelion & peppermint can contribute to maintaining your magnesium balance.
Supplements are always an option to boost your dietary intake of vitamins and minerals. Many of our vegetables are now grown in less mineral-rich soils than before. Storage and cooking can also deplete some of the minerals and vitamins from our food. Supplements are good when dietary intake is inadequate. Be aware that magnesium can affect some prescription medication. Always consult your health professional before incorporating supplements.
Feeling healthier internally will give more energy and improve your mood. If exercise, diet and supplements are not working and you still feel fatigued, see your health practitioner.
I am not a health professional. The above information is merely information – not advice. If readers need medical advice, they should consult a doctor or other appropriate medical professional.