Fighting Fatigue and Exhaustion? Learn This Proven Holistic Approach For More Vitality
People ask, “Why am I always tired and have no energy?” Are you at the point where even the thought of doing an everyday activity exhausts you, yet it seems others can carry on with their lives with no problem? Maybe you’re fatigued and have had all the lab tests and been told: “everything’s normal”. Or maybe your doctor has discovered a reason for your tiredness and fatigue, but the treatment just isn’t cutting it, and you still feel depleted.
Here’s what you need to know: feeling fatigued is a very common problem, but that doesn’t mean it’s normal, or part of aging, or that you should just deal with it! If you’re looking for how to fix fatigue quickly and have more energy, we’ll show you. You can live a vibrant and energetic life!
A Holistic 5-Point Model System to Address Causes of Fatigue and Tiredness
The reason most conventional medical practices don’t have success with treating fatigue is that they lack a holistic approach. The focus may be on one aspect of your health, which ignores the interconnectedness of your body’s systems. Our proven 5-Point Model System balances the 5 factors that influence overall health. These include (1) natural hormones, (2) nutrition, (3) toxins, (4) mind/heart, and (5) body. When all 5 areas are addressed, we see a reversal of chronic disease and symptoms like fatigue that may have been present for decades.
The goal of fighting fatigue is to maximize repleting strategies and minimize depleting factors.
Natural Hormones to Keep Your Motor Running
Hormones tend to decline as you age, which can be a natural occurrence, but the problem is often compounded by living a modern lifestyle. You don’t have to live with the expectation that when you hit menopause or andropause your hormones will plummet. Instead, living a balanced lifestyle can prevent you from “draining your fuel tank”. Hormones like thyroid (regulates metabolism), testosterone (builds you up), DHEA (boosts energy), and others help your body sustain energy and combat fatigue. Hormones like melatonin (induces sleep) and progesterone (calming properties) help you get a good night’s sleep so you wake feeling refreshed.
Cortisol is a hormone released from your adrenal gland during the Chronic Stress Response and imbalanced levels can lead to fatigue. Some refer to this as adrenal fatigue. Chronically elevated cortisol inhibits the release of thyroid hormones, as well as makes target tissues less sensitive to testosterone and DHEA.[1] Stress reduction is crucial for optimized hormone levels… more on this later.
Many doctors might tell you your hormone levels are normal. We aim to optimize hormones to 75% of the lab range because we find that’s when people feel their best. We use bioidentical hormones as a safer option because they mimic your body’s natural hormone structure. This is important because it’s better recognized and metabolized by your body compared to synthetic hormones, resulting in fewer symptoms and risks.[2,3]
Nutrition For Sustained Energy
Nutrition and hormones are the fuel to keep your body running. One reason why people’s hormones are depleted is because their diet lacks the nutrition to synthesize hormones. Nutrition is also important to fuel the mitochondria in your cells – this is the part of your cell that generates energy.
Nutrients needed for more energy:
- Thyroid hormone needs: iodine, selenium, iron, copper, magnesium, protein, inositol, omega-3 fats, and vitamins A, C, D, E, and B vitamins [4,5,6,7]
- Testosterone needs: zinc, boron, vitamin D, magnesium [8,9,10,11]
- Anemia caused by iron, vitamin B6, B12, or folate deficiency can cause fatigue
- Low vitamin D levels can cause fatigue [12]
- B vitamins, CoQ10, L-carnitine, vitamin D3, and alpha-lipoic acid are responsible for the mitochondrial energy in your cells [13,14]
- Vitamin C supports the adrenal gland’s production of hormones cortisol and DHEA [15]
Key nutritional recommendations for fatigue:
- Aim for 50% vegetables, 25% lean protein, and 25% complex carbohydrates at each meal. Include good fats like nuts, Alaskan salmon, avocado, and olive oil.
- Even with healthy, unprocessed diets, our food supply has become nutritionally depleted.[16] Therefore, you might also benefit from a daily multivitamin.
- Testing nutrient levels with a SpectraCell Micronutrient Test shows your specific nutritional needs.
- Our Energy Booster IV has essential nutrients that are rapidly infused to give you instant refreshment.
Eliminate Toxins That Deplete Your Energy
Environmental toxins can throw a wrench in your cell’s mitochondria that regulates energy production.[17] This results in decreased output of cellular energy, and over time, can translate into your body and mind feeling fatigued. It’s important to make sure your body is efficient at eliminating toxins. Avoiding continued exposure to toxins lowers the burden on your body.
Key detoxification recommendations to prevent fatigue:
- Choose organic foods when possible, filter your drinking water, filter your home air, and choose natural personal care products.
- Have twice daily bowel movements and eat fermented foods or take a probiotic to support your healthy gut bacteria. Your gut bacteria play a large role in detoxification.
- Infrared sauna therapy is great for sweating out toxins and has also been shown to help people with chronic fatigue.[18]
- Stay hydrated! 100 ounces of filtered lemon water with a pinch of pink salt helps detoxify. Many people feel fatigued simply because they are dehydrated.
Align Your Mind, Heart, and Lifestyle
The overcommitted modern lifestyle can set you up for fatigue. Your nervous system and adrenals become overstimulated and over time this can wear you down mentally and physically. Sometimes people choose substances like alcohol to deal with stress, but alcohol can further contribute to fatigue.[19]
Balancing the Mind to Fight Fatigue:
- Dedicate 12 weeks to simplifying life to the basics by reducing extra commitments and external stimuli (news, phone alerts, ringers, etc.).
- To optimize the mind, we encourage finding restoration in nature, meditation, joy, sleep, deep breathing, acupuncture, and a therapy called Heart-Math.
- Ashwaganda is an herb that increases testosterone, lowers cortisol, and reduces stress and anxiety.[20,21]
Oxygenate Your Body to Beat Fatigue
Those who experience fatigue are either too exhausted to exercise or try to exercise because they know it’s good for them. Some forms of exercise can be draining and when you’re overcoming fatigue, it’s best to stick to gentler exercises until your resilience is built back up. Exercise is important because it improves the delivery of oxygen and nutrition to your tissues and supports mitochondrial health.[22]
- Avoid rigorous exercise until your reserves have recovered, hormonally and nutritionally.
- Walking is great for fatigue and can be energizing instead of taxing.[23] Restorative yoga may also help recovery.[24]
- Practice belly breathing – breathe in for 4 seconds to expand the belly, hold for 2 seconds, then exhale for 6 seconds. Do this for 5 to 15 minutes. This slower breathing technique increases oxygenation.[25]
- If you find yourself snoring and waking abruptly at night gasping for air, consider an evaluation for sleep apnea. Sleep apnea decreases oxygenation to your body and results in poor sleep, causing fatigue.[26]
Overcome Fatigue and Exhaustion and Live A Vibrant Life – NOW
Feeling fatigued and low energy day in and day out doesn’t have to be the norm. With the right testing and therapies to support your body, you can break free from the cycle of exhaustion. Following our 5-point model system, patients begin to experience more energy, improved mood, and better sleep within a few weeks. If you need help implementing lifestyle changes to reach your health goals, consider joining our Integrative Holistic Health Coaching Program.
We’re here for you in your journey to Vibrant Health! To learn more, call us at 407-478-9797 or fill out our contact form and we’ll respond promptly by the next business day.
Located in Longwood, Florida, we serve Seminole County, Orange County and nearby counties and cities such as Longwood, Lake Mary, Winter Park, Orlando, Oviedo, Heathrow, Altamonte Springs, Maitland, Winter Springs, Casselberry, Sanford, Windermere and more. We also offer telemedicine for all Florida residents.
References
[1] Guilliams TG, Edwards L. Chronic stress and the HPA axis. The standard. 2010;9(2):1-12.
[2] Holtorf K. The bioidentical hormone debate: are bioidentical hormones (estradiol, estriol, and progesterone) safer or more efficacious than commonly used synthetic versions in hormone replacement therapy? Postgraduate medicine. 2009;121(1):73-85.
[3] Donovitz G. Testosterone in Men: A Review. 2020.
[4] Rayman MP. Multiple nutritional factors and thyroid disease, with particular reference to autoimmune thyroid disease. The Proceedings of the Nutrition Society. 2019;78(1):34-44.
[5] Danailova Y, Velikova T, Nikolaev G, et al. Nutritional Management of Thyroiditis of Hashimoto. International journal of molecular sciences. 2022;23(9).
[6] Shulhai AM, Rotondo R, Petraroli M, et al. The Role of Nutrition on Thyroid Function. Nutrients. 2024;16(15).
[7] Benvenga S, Elia G, Ragusa F, et al. Endocrine disruptors and thyroid autoimmunity. Best practice & research Clinical endocrinology & metabolism. 2020;34(1):101377.
[8] Te L, Liu J, Ma J, Wang S. Correlation between serum zinc and testosterone: A systematic review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS). 2023;76:127124.
[9] Pizzorno L. Nothing Boring About Boron. Integrative medicine (Encinitas, Calif). 2015;14(4):35-48.
[10] Pilz S, Frisch S, Koertke H, et al. Effect of vitamin D supplementation on testosterone levels in men. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme. 2011;43(3):223-225.
[11] Maggio M, Ceda GP, Lauretani F, et al. Magnesium and anabolic hormones in older men. International journal of andrology. 2011;34(6 Pt 2):e594-600.
[12] Roy S, Sherman A, Monari-Sparks MJ, Schweiker O, Hunter K. Correction of Low Vitamin D Improves Fatigue: Effect of Correction of Low Vitamin D in Fatigue Study (EViDiF Study). North American journal of medical sciences. 2014;6(8):396-402.
[13] Mantle D, Hargreaves IP. Mitochondrial Dysfunction and Neurodegenerative Disorders: Role of Nutritional Supplementation. International journal of molecular sciences. 2022;23(20).
[14] Wesselink E, Koekkoek WAC, Grefte S, Witkamp RF, van Zanten ARH. Feeding mitochondria: Potential role of nutritional components to improve critical illness convalescence. Clinical nutrition (Edinburgh, Scotland). 2019;38(3):982-995.
[15] Patak P, Willenberg HS, Bornstein SR. Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla. Endocrine research. 2004;30(4):871-875.
[16] Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health. Foods (Basel, Switzerland). 2024;13(6).
[17] Caito SW, Aschner M. Mitochondrial Redox Dysfunction and Environmental Exposures. Antioxid Redox Signal. 2015;23(6)578-595.
[18] Soejima Y, Munemoto T, Masuda A, Uwatoko Y, Miyata M, Tei C. Effects of Waon therapy on chronic fatigue syndrome: a pilot study. Internal medicine (Tokyo, Japan). 2015;54(3):333-338.
[19] Kim K, Oh J. Factors affecting physical and mental fatigue in adults from South Korea: A cross-sectional study. Medicine. 2023;102(50):e36549.
[20] NIH. Ashwaganda: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Health Professionals 2023; https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/, 2024.
[21] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine. 2019;98(37):e17186.
[22] Sorriento D, Di Vaia E, Iaccarino G. Physical Exercise: A Novel Tool to Protect Mitochondrial Health. Frontiers in physiology. 2021;12:660068.
[23] Wu LL, Wang KM, Liao PI, Kao YH, Huang YC. Effects of an 8-Week Outdoor Brisk Walking Program on Fatigue in Hi-Tech Industry Employees: A Randomized Control Trial. Workplace health & safety. 2015;63(10):436-445.
[24] Boehm K, Ostermann T, Milazzo S, Büssing A. Effects of yoga interventions on fatigue: a meta-analysis. Evidence-based complementary and alternative medicine : eCAM. 2012;2012:124703.
[25] Mason H, Vandoni M, Debarbieri G, Codrons E, Ugargol V, Bernardi L. Cardiovascular and respiratory effect of yogic slow breathing in the yoga beginner: what is the best approach? Evidence-based complementary and alternative medicine : eCAM. 2013;2013:743504.
[26] Gawrys B, Silva TW, Herness J. Obstructive Sleep Apnea in Adults: Common Questions and Answers. American family physician. 2024;110(1):27-36.
Share this article with someone you think it could help.