Sharon asks,“What can I eat to combat
Naturopath’s Answer: Simple
lifestyle and diet choices can be helpful for
fighting fatigue. When you feel tired all the
time, it’s a reflection that your adrenal glands (which sit above
the kidneys and produce adrenaline) are not functioning in a
balanced way. By maintaining and supporting healthy
adrenal function, you help to rebuild your energy
levels. Some activities that help your adrenals operate
properly and efficiently include:
• Regular exercise (30 – 45 minutes 3 times + per week)
• Getting a sufficient amount of sleep (preferably 8 hours every
• Participating in regular stress release activities (which can
include exercise, as well as meditation, deep breathing, journaling
In addition, eating a healthy diet that’s
rich in fresh fruits, vegetables, whole grains and healthy
protein choices also helps support your adrenal
system by providing a good nutrient base for your body to
draw from. Nutritionally speaking, B vitamins are especially
beneficial to healthy adrenal function and integrating a B
complex vitamin (which contains a collection of the B vitamins)
into your diet is a great idea – aim for 100 mg/per
day in the morning, taken with food.
It’s also important to avoid refined sugar (which includes white
sugar and brown sugar), artificial sweeteners, and caffeine. Even
though you may feel an initial energy boost from these
substances, they place extra stress on your adrenals and
eventually cause your energy levels to plummet. Try using
unrefined sweeteners (like brown rice syrup, pure maple syrup, and
cane sugar) instead of refined sugar or artificial sweeteners and
limit your consumption of sweets to twice a week.
If you need a caffeine fix, try drinking green tea
instead of coffee or black tea because it’s easier on your system
and it will help you feel less tired.
Living an active and healthy lifestyle is the easiset way to
stay energized and to not feel tired all the time!
Dietitian’s Answer: Are you tired all the
time? Try the following tips to be bright-eyed and
bushy-tailed in no time!
- Eat breakfast – it helps kick start your day AND your
metabolism to wake you up!
- Don’t eat right before bed: too much food in your stomach at
bedtime can hinder your sleep
- Don’t restrict your calories too much: not enough food can
cause your metabolism to decrease, making you tired
- Eat small meals and snacks throughout the day; this will keep
your metabolism on an even keel throughout the day
- Eat complex carbs, like bread, pasta, and fruit; they give you
- Avoid simple carbs, like candy and pop. They will give you that
initial ‘rush’, but you will crash afterwards and feel
- Exercise regularly. Not only will you feel great, but
you’ll also have extra energy to stay awake!
- Ensure you are getting enough iron, magnesium, and B-vitamins
in your diet. You can do this by following Canada’s Food
Guide and eating a wide variety of foods from the four food
- Drink enough water! Dehydration can make you
- Limit caffeine. It’s a ‘fake awake,’ and may prevent you
from getting a good night sleep
There is no magic pill to combat fatigue, so don’t get caught up
in gimmicks like drinks and over-the-counter medications. If
fatigue is severely affecting your life, make sure you see your
doctor (to rule out a medical issue).
Do you have a question for our Naturopath? Ask
DISCLAIMER: This information is for entertainment purposes
only. The recommendations may not work for you, and should not take
the place of the recommendations made by your own medical
personnel. We are not responsible for the outcomes of any
recommendations. Do not make any drastic changes to your diet
without the supervision of your doctor/dietitian. For more
information, please see a Licensed Naturopath in your area. To
find one, visit cand.ca.
Do you have a question for our Dietitian? Ask
information is for entertainment purposes only. The recommendations
may not work for you, and should not take the place of the
recommendations made by your own medical personnel. We are not
responsible for the outcomes of any recommendations. Do not make
any drastic changes to your diet without the supervision of your
doctor/dietitian. For more information, please see a Registered
Dietitian in your area. To find one, visit dietitians.ca.
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