Fight Fatigue! Increase Energy!
Many patients come to me complaining of fatigue and they want more energy. And let’s face it, wouldn’t we all like more energy? I would. So how do you get it?
Well, first of all, you should make sure there isn’t some major identifiable illness going on such as anemia, kidney or liver disease, diabetes, or some other chronic disease. A good history and physical exam and some basic blood tests, and perhaps some hormone levels should be looked at. Now assuming nothing in particular shows up, what can you do?
• Start off by trying to get more sleep. The brilliant holistic psychiatrist Dr. Kelly Brogan’s favorite prescription for her patients is sleep. 7-9 hours is the average requirement. Another sleep specialist states that a person should have 5 90-minute cycles of sleep each night.
• Next, check your relationships. Stressful relationships can be quite draining. Adjust as needed and able.
• Are you taking enough time for yourself, or are your tanks empty? You have to have people and activities that fill your tanks if you are someone who is putting a lot of time and effort into supporting other people.
• Deal with your stress. Take time for good self care. Practice mindfulness.
• Do breathing exercises and focus on “belly breathing”. Breathe in to a count of 4, hold for 16, and exhale slowly over an 8 – count. Repeat 3-4 times in a row. Anthony Robbins says this is the easiest way to raise energy levels. And speaking of Tony Robbins, try learning how to “change your state in an instant” by attending one of his UPW conferences. There is one coming up here in town in July: Tony Robbins/Unleash The Power Within
• Take a short nap during the day. Keep them under 30 minutes. Helps with wakefulness and performance and learning ability. Train the body and mind to awaken after a short nap.
• Exercise daily. Tabata type work-outs are best and most efficient.
• Eat whole unprocessed foods and cut down on sugar and starchy carbs. It causes high insulin levels which causes inflammation.
• Allergy elimination diet in combination with a detox like Metagenics 10-Day Clear Change, or OrthoMolecular CoreRestore. Gluten and dairy sensitivity is very common, and after that come corn, soy, and eggs.
• Check your hormones. Thyroid, DHEAS, testosterone, and salivary cortisol. Especially if you are having other symptoms besides just tiredness.
• Get your bowels moving. Toxins sitting in your intestines can recirculate. Use milk of magnesia or high amounts of buffered vitamin C to keep them moving, and that of course, assumes you are already consuming 5-10 servings of fruits and veggies daily.
Want more energy? These simple action steps should help!
Dr. William Epperly, Fellow American Academy of Family Practice
Fellow American Academy of Otolaryngic Allergy
Member of Christian Medical and Dental Society.