This past week has been really really challenging: my son was off for spring break, the neighbors were especially noisy (#livinginNY), and we experienced indiscriminate weather changes like dry heat/low humidity one minute then moist air/high pollen count the next minute. Not to mention other personal or self-employment stresses. Just make ya wanna holla. So, getting a good night’s rest can be an issue. But I know that when these situations pop up, the very first thing I need to do before I employ any sort of natural remedy is to give thanks for the things that I do have. I have a healthy family, a place to sleep, and food to eat. And believe me, that is a lot! Gratitude must be the foundation for any true healing to begin. Okay, enough preaching—here are some of the things that I use to combat fatigue:
I have recently started using this adaptogen and it is bananas how well it works. Adaptogens allow us to handle environmental stressors without further damage to our bodies. This differs from a stimulant, which can decrease brain catecholamines like dopamine, epinephrine, and norepinephrine. Various studies indicate that ashwagandha has antistress, anti-inflammatory, and antioxidant properties. When I feel especially exhausted, I combine the suggested dose with a glass of water before breakfast. Please note that some studies indicate that ashwagandha may alter thyroid function and testosterone levels, so please consult a doctor if needed.
Sunlight and Vitamin D supplementation
Soak up as much sun as possible when you can. Consistent fatigue may be a sign of vitamin D deficiency. Older adults, those with increased skin pigmentation (e.g. African Americans like me), those that are obese, and those on medication are especially at risk for deficiency. When possible, I try to work sitting near an open window but this can be difficult during the colder months. So, I supplement with a multivitamin that contains 1,000 IU of vitamin D. The daily recommended dose is 600 IU for those age 1 to 70 years and pregnant or breastfeeding women. You can find out more about it here. In addition, many fortified foods like milk and orange juice contain vitamin D. Again, please consult your doctor if needed.
Shiitake mushrooms are an excellent source of vitamin D, vitamin B, fiber, selenium, zinc, and iron. They are also antimicrobial. What’s more, some research suggests that these mushrooms may boost energy, which is a godsend for us tired folks. I like to drizzle olive oil on shiitake mushrooms and scallions and bake them in an oven for about 8 to 9 minutes. You can toss in a nervine herb like rosemary to ward off any issues associated with fatigue like sadness. (BTW, this is a pic of some random fungi that I took while I was walking but it looks similar to shiitake so enjoy😉)
Sometimes, I’ll indulge in a small plate of chopped tomatoes on a veggie burger sans bun for lunch to prevent that midday slump around 3:00 or 4:00 pm. Tomatoes are one of many vegetables that contain tyramine, an amino acid that encourages the release of norepinephrine, a brain stimulant. Enjoy some tomato salsa with fresh cilantro when you need that extra boost of energy.
Ginger is an absolute staple in our home. We use it for colds and digestion issues and, unfortunately, there are plenty of that in our household! Ginger is a circulatory stimulant that can increase blood flow to extremities like hands and feet—a definite plus when you’re fatigued. I like to have a cup of green tea with a splash of ginger juice first thing in the morning. I also like to have a few ginger slices with my avocado toast.
These are some of the tips I use to fight fatigue. What are some ways that you handle it?