Our last blog post has scratched the surface on the topic of spring fatigue, a very relevant one for the unraveling season, and it will hopefully help you find the root of your problem. However, even once you figure out precisely what is causing you to feel drained, sluggish and exhausted, you still have so much work ahead of you!
Nutrition is a major factor in how your body deals with the potential causes of fatigue and how you can boost your energy levels. Here are a few dietary ideas to turn to when you feel exhausted and you discover that you’re dealing with a case of spring fatigue.
Power up your plate with phytonutrients
You know that famous phrase “eat the rainbow”? Well, in addition to making your plate look festive, including diverse colors in your diet has actual health benefits. Phytonutrients are compounds that define what color (but also taste and smell) a plant will be, so diversifying your plate with colorful veggies means eating more versatile phytonutrients.
These healthy compounds have anti-inflammatory properties, they help in cancer prevention, reduce the risk of various chronic illnesses and they boost your natural immune system’s strength. To get more phytonutrients in your diet, consider the following:
- Chew your food carefully to boost digestion, and your body will make the most of the available phytonutrients.
- Create colorful meals where plants dominate: you can even use a chart with listed veggies that you can safely eat and then optimize each meal.
- If you have deficiencies, consider supporting your diet with Immune Active and other vitamin and mineral-rich supplements.
- Avoid distractions during mealtimes to enjoy the taste and the texture of your food – it will make your meals more enjoyable and the nutrients easier to digest!
Turn to delicious, nutritious smoothies
Sometimes, the most nutrient-dense foods aren’t the most palatable ones, right? Not everyone enjoys kale, broccoli, or spinach! Instead of avoiding these ingredients, you can add them into tasty, nutrient-packed smoothies that can reinforce your healthy diet and serve as great snacks that can elevate your energy.
- Use sugar-free, natural fruit juices or herbal teas as your base liquid – that way, your smoothies will have even more nutritional value without the artificial, processed sugar to affect your energy.
- Have a wide selection of fruits to keep your smoothies interesting and flavorful, from filling bananas, to antioxidant-rich berries. Use them fresh or frozen, just avoid sugar-laden fruits!
- Add seasonal veggies into the blend for an added kick of energy. This is where you can add those groceries you don’t really like, but need, such as dark leafy greens, but also creamy avocado, zucchini, and the like.
- To make your smoothies even more energizing, add a dash of protein powder, or nut butter as your source of healthy fats as well as protein. Yogurt and kefir also work if you like the taste and don’t have trouble with lactose.
- Mix in some flax seeds to boost digestion and nutrient absorption!
Such colorful, satiating smoothies can help you push through those sluggish parts of the day, help you brim with energy, and fuel your body with all the right, fatigue-beating nutrients.
Feed your mitochondria
As we’ve learned in the previous blog, when you’re struggling with mitochondrial dysfunction, your body cannot produce enough energy to push through all the challenges and tasks you have at hand. In addition to getting tailored treatment from a functional medicine expert, you can refine your diet by targeting foods that feed your mitochondria!
- Phytonutrients are essential for healthy mitochondria, so you have another reason to be mindful of eating colorful foods.
- Coenzyme Q10 is vital for building your mitochondria’s protective membrane, so fatty fish such as salmon, as well as dark leafy greens (spinach and broccoli), and fruits such as oranges and strawberries.
- Use Mitocore to reinforce the intake of micronutrients that benefit your mitochondria, such as acetyl-L-carnitine, broccoli seed extract, and resveratrol.
- The intake of vitamin D is also vital for your production of energy, and our Adrenal Fatigue 4-pack can help you optimize your nutrition with various crucial nutrients.
Use diet to build up ATP levels in your body
If you have experienced heart trouble, perhaps even heart failure, your body is most likely having trouble producing ATP – or adenosine triphosphate, a molecule that is vital for energy production. This issue is closely linked to the mitochondrial dysfunction we’ve mentioned earlier, hence the need to determine what’s the cause and what’s the effect in this intricate network of metabolic processes.
In addition to specific treatment your doctor will likely prescribe to help you restore your energy levels after heart failure, your diet can help to a great extent! The core nutrients mentioned above, including coenzyme Q10, vitamin D, and a slew of other micronutrients necessary for your mitochondria to be healthy are also responsible for ATP production. The answer? Diversifying your nutrition with all the right macro and micronutrients through food and supplementation, with your doctor’s supervision.
Whether you’re dealing with burnout, post-COVID fatigue, or adrenal fatigue, you need to give your body the best fuel you can get to defeat fatigue. Optimizing your nutrition with your health in mind can be challenging, which is why we’re here, to help you refine your eating regime and lead a healthy life. Contact us for an appointment and let’s devise a personalized approach to your diet in order to revitalize your wellbeing.