Revitalize Your Life: Strategies to Overcome Fatigue and Boost Energy

Written by Nabila Bhimji

A Registered Holistic Nutritionist, a certified Food Psychology Coach, Mind-Body/Coach, Food Relationship Coach, and Life Coach from Coquitlam, BC. - Canada

October 21, 2023

Confidence-Life Coaching

Revitalize Your Life: Strategies to Overcome Fatigue and Boost Energy

Do you ever find yourself in a constant internal struggle between where you are and where you aspire to be? You often daydream and yearn for a brighter future, not just for yourself but for your family, community, and perhaps even the world. Yet, a perpetual lack of energy, overwhelming feelings, apathy, and sadness often hinder your progress. Your dreams remain confined to the realm of imagination, never quite materializing in reality. It’s like our bodies are caught in an energy crisis. We constantly demand more from ourselves, constantly stressing, and frequently resorting to coffee or energy drinks to keep up with the pace of our lives. By day’s end, we have very little left to offer to our loved ones or to indulge in our favorite pastimes.

The key to our body’s biochemistry and optimal functioning lies in the daily acquisition of essential nutrients. A deficiency in crucial vitamins, minerals, or amino acids can severely impact the efficiency of neurotransmitters. These neurotransmitters are the messengers between the brain and the body, playing a significant role in determining our mood and vitality. Furthermore, the quality of our diet and eating habits also influences our energy levels and our ability to combat anxiety, fatigue, stress, depression, and low self-esteem.

One of the primary culprits behind fatigue, brain fog, anxiety, and poor nutrient absorption is blood sugar imbalance. This imbalance can be attributed to various factors, such as excessive consumption of refined sugars, white bread, white pasta, pastries, sweets, excessive caffeine, a high-fat diet, and insufficient high-quality protein. Stress, stemming not only from nutritional deficiencies but also from environmental impurities, personal care products, and household cleaners, exerts a substantial impact on our biochemistry. Toxic and negative thoughts can also place stress on our adrenals, which are closely linked to blood sugar imbalances.

Addressing sugar intake is pivotal for achieving blood sugar balance, but it can be a challenging endeavor. Food manufacturers often conceal sugar under various aliases, such as:

  • Agave nectar
  • Agave syrup
  • Barley malt
  • Beet sugar
  • Brown rice syrup
  • Brown sugar
  • Buttered syrup
  • Cane sugar
  • Cane juice
  • Cane juice crystals
  • Carob syrup
  • Confectioner’s sugar
  • High fructose corn syrup
  • Corn sugar
  • Corn sweetener
  • Corn syrup solids
  • Crystallized fructose
  • Date sugar
  • Dextran
  • Dextrose
  • Diastase
  • Diastatic malt
  • Evaporated cane juice
  • Fructose
  • Glucose solids
  • Golden sugar
  • Golden syrup
  • Grape sugar
  • Honey
  • Invert sugar
  • Lactose
  • Malt
  • Maltodextrin
  • Maltose
  • Maple syrup
  • Molasses
  • Refiner’s syrup
  • Sorghum syrup
  • Sucanat
  • Sucrose
  • Turbinado sugar
  • Yellow sugar

Our stress hormones are already under pressure without the added burden of toxicities. Keep an eye out for energy and mood-depleting chemicals in personal care and beauty products, as well as processed foods, including:

  • Artificial Sweeteners
  • MSG (Monosodium Glutamate)
  • Blue Dye #1 and #2
  • Red Dye #3 and #40
  • Yellow #6 and Tartrazine
  • Sodium Nitrate (especially in processed lunch meat)
  • Sulfur Dioxide
  • BHA and BHT
  • Potassium Bromate

To maintain optimal energy, mood, and balance, make sure to include the following foods/nutrients in your diet:

  • Omega-3 fatty acids, found in sources like salmon, herring, walnuts, chia, flax, and hemp seeds.
  • Meat protein, with a preference for lean options like chicken, turkey, or ostrich. Opt for free-range organic meat that is grass-fed and free of antibiotics and added hormones.
  • Vegetarian protein sources, including quinoa, nutritional yeast, beans, nuts, seeds, and algae.
  • Green leafy vegetables.
  • Tryptophan-rich foods, such as turkey, sunflower seeds, watercress, pumpkin seeds, mushrooms, and broccoli.
  • Bananas
  • Raw cocoa powder/dark chocolate
  • Green tea
  • Almonds
  • Whole grains
  • Zinc-rich foods like oysters, beef, lamb, wheat germ, spinach, pumpkin seeds, squash seeds, cashews, cocoa, chicken, beans, and mushrooms.
  • Foods high in Vitamin C, such as bell peppers, guavas, red and green chili peppers, broccoli, cauliflower, Brussels sprouts, green leafy vegetables, kiwi, papaya, oranges, and strawberries.
  • B vitamins, with nutritional yeast being an excellent vegan source of B-complex vitamins.
  • Vitamin D, found in cod liver oil, oysters, fish, eggs, mushrooms, and fortified milk.

Many health professionals and nutrition experts recommend the Mediterranean diet for its positive impact on both food and mood. This diet emphasizes the consumption of olive oil, fruits and vegetables, fish, and legumes. Dairy is typically limited to cheese and yogurt, and meat intake is kept low.

Here are some delightful meal and snack ideas to boost your energy and mood:

  • A banana-almond-flax smoothie with a base of coconut or almond milk. You can also add raw cocoa powder for extra zinc and antioxidants, along with a handful of green leafy vegetables or a super greens powder.
  • A turkey burger with sweet potato fries.
  • Greek yogurt paired with berries and granola.
  • Kale topped with quinoa, almonds, pumpkin seeds, and dried cranberries.
  • Poached eggs and asparagus.
  • Brown rice and black beans.
  • Trail mix featuring dark chocolate chips, nuts, and seeds.
  • A salmon burger with a side salad of kale.

Additionally, consider a spinach salad topped with strawberries, walnuts, and feta cheese crumbles.

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