When you wake up in the morning, especially at this time of year when it’s dark and the sun has not yet risen, do you spring into action, ready to face what the day ahead has to offer, or do you just want to stay warm and cosy under the duvet for the rest of the day? If it’s the latter, don’t worry. You’re not alone. Fatigue is one of the most common complaints in women. And what’s more, by making a few simple changes to your lifestyle, you too could be full of beans in no time!!
Overhaul your diet
The first thing to consider is your diet. Start by taking a note of how you feel after eating different types of food. Foods containing refined sugars such as white bread, white rice, pasta, biscuits, cakes and sweets will give you an initial boost of energy, usually followed by a dramatic dip. Because these types of food don’t contain complex carbohydrates, they release energy too quickly. Including more wholegrain foods such as brown rice and brown bread in your diet will help stabilise blood sugar levels.
Eliminate stress
Trying to juggle work and home commitments can prove extremely stressful for many women. Stress can have a detrimental effect on both physical and emotional health and its effect should never be underestimated.
- Make sure you set aside some ‘me’ time at the end of the day to allow yourself time to wind down.
- Take up some form of exercise – walking is probably the easiest exercise of all and can be done at any time of the day. Taking time out can often help you to step back and see things in a different light.
- Cut down on your intake of caffeine fueled drinks such as tea, coffee and fizzy drinks and opt for herbal teas and coffee substitutes such as Bambu.
- Deep breathing exercises are a relatively easy way to help reduce stress.
Make sure you get enough sleep
Lack of quality sleep at night can result in lack of energy and irritability during the daytime. It is important to establish a routine at bedtime and get to bed at around the same time each night. Have a relaxing bath or read a book – anything that helps your body to unwind and take your mind off the worries of the day. Watching television or using your computer only serve to keep your mind active rather than allowing you to wind down.
Hormonal harmony
As women, we are often at the mercy of our hormones. There are however a few things you can do to help bring about hormonal harmony.
- Try to cut out all processed foods from your diet and include wholefoods such as brown bread and brown rice.
- To help flush out any toxins lurking in your liver a tincture of milk thistle may prove beneficial.
- If you aren’t taking any hormonal medication, the herb agnus castus in tincture form may prove beneficial in maintaining the normal balance of female hormones in younger women and can also be helpful for heavy periods and PMT symptoms such as breast tenderness, bloating and mood swings. Other herbs worth considering are black cohosh for dealing with the flushes and mood swings associated with the menopause and sage for hot flushes in women.
Boost your immunity
Lastly, but not least, it’s important to keep your immune system as healthy as possible. Vitamin C and zinc are both vital nutrients for the immune system. Try to include immune boosting foods in your diet such as pumpkin and sunflower seeds, kiwis, oranges, blackcurrants, broccoli and eggs. Get out into the fresh air as often as possible instead of sitting in centrally heating rooms. Keep stress levels under control and stress can have a detrimental effect on your immune system. Take a tincture of echinacea to help prevent you falling foul of any nasty germs that are going about.
Follow these simple steps and you’ll have the spring back in your step in no time!!
Alison has worked in the health industry since 1987. Alison lectures & trains on health issues, and is often to be found quoted in health magazines.
