Fatigue Management for Busy/ Active Men
Have you forgotten what truly and deeply rested feels like no matter how much sleep you get?
Getting a good night’s sleep definitely is important to provide you with enough energy to get through the day, but there are many other factors that also come into play and need to be considered. Being tired is not part of life – it doesn’t have to be like this. Discover how to reclaim your energy, fight fatigue and perform your absolute best throughout your demanding day:
Do You Have Leaky Gut Syndrome?
When your gut lining becomes permeable and damaged, small particles of undigested or partially digested food, bad bacteria and unfriendly microbes will pass through the gut wall into your bloodstream. Symptoms of leaky gut not only includes the obvious issues like diarrhoea, bloating and cramps but can also include weight gain, changes in mood, difficulty learning and concentrating and also fatigue.
Leaky gut can be caused by certain foods such as grains, gluten, nuts, seeds, GMO foods, processed foods, refined sugars as well as antibiotics and prescription medication. If you suffer from leaky gut your energy levels will especially be affected as it results in malabsorption of nutrients and will, therefore, cut the body’s supply of essential minerals and vitamins short.
In order to heal leaky gut, foods like sugar and gluten, which damages the gut, should be removed and replaced with healing foods such as healthy fats, vegetables, healthy protein sources, sprouted nuts, seeds and grains, bone broth and fermented foods. Then, gut healing supplements should be taken like quercetin, pancreatic enzymes, l-glutamine and probiotics.
If you are an active man, the chance is good that you’ll have an excessive loss of body fluids (electrolytes and water) which will result in dehydration. Stress, diabetes, prescription medications, being in the sun for more than an hour, drinking other beverages or soda, higher altitudes and not replenishing after excessive exercise could all lead to dehydration.
Remember that substituting water intake with juice or soda is definitely not the answer. This is because sugary drinks spike your blood sugar which results in your cells not getting enough water to function properly.
Bicarbonate, chloride, potassium and sodium (major electrolytes in the body) are some of the main components which assist your body with adequate energy levels to keep your cells and organs functioning. Your brain, muscles, nervous system, heart and brain require an especially high amount of water and electrolytes to function properly. Dehydration further also affects the thickness of your blood. This causes your heart to send nutrients and oxygen to your organs, muscles and brain at a much slower pace and will, therefore, make you feel moody, exhausted, lethargic and unable to concentrate properly (1).
The best natural way to stay hydrated and obtain electrolytes from whole foods is by having coconut water, watermelon, celery, kiwi and cucumber.
Imbalanced Blood Sugar Levels Leads To Exhaustion and Fatigue
Most people aren’t aware of how blood sugar imbalances could be a major contributing factor to low energy levels and many other health problems. Symptoms include anxiety, moodiness, headaches, food cravings and of course exhaustion and fatigue. A poor diet high in simple carbohydrates, added sugars and processed foods lead to out of whack blood sugar levels. Most forms of sugar and refined carbohydrates will spike your blood sugar levels which will firstly cause inflammation and fat storage. And off course – what goes up must go down. After a blood sugar spike, you will experience a blood sugar dip which will lead to cravings, extreme fatigue, moodiness and lack of concentration.
Eliminate most or all sources of refined sugars from your diet and choose low GL (glycaemic load) carbohydrates and sugars. These low GL foods will give you sustained energy throughout the day without any blood sugar spikes or dips and will eliminate cravings.
Blood sugar levels can be balanced by following three simple rules:
- Have protein every single time you eat (e.g. have a bit of nuts or a boiled egg with a piece of fruit)
- Eat regularly (every 3-4 hours)
- Choose low GL carbohydrates (2)
Bonus Energy Boosters
- Drink Vegetable Juice
Vegetable juice is extremely easy for the body to digest and absorb. You’ll notice increased energy levels as your body will be reaping the nutritional benefits. It also provides very important minerals and vitamins which further supply energy to your body’s cells.
- Eat Chia Seeds
Chia seeds are magic little energy boosters. Because of the high amounts of essential fatty acids, chia seeds have been found to make you feel fresh, combat inflammation (2), boost brain power (3) and even enhance sleep quality (4).
Because of high levels of fibre and protein, it will also keep your blood sugar stable (with no energy dips in the afternoon).
- Cognitive performance and dehydration, https://www.ncbi.nlm.nih.gov/pubmed/22855911
- Low GL, https://www.patrickholford.com/topic/low-gl
- Omega-3 fatty acids and inflammation, https://www.ncbi.nlm.nih.gov/pubmed/15485592
- Omega-3 supplementation improves cognition and modifies brain activation in young adults, https://www.ncbi.nlm.nih.gov/pubmed/24470182
- Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study–a randomized controlled trial, https://www.ncbi.nlm.nih.gov/pubmed/24605819