by Kirby Lindsay, posted 12 December 2014
In the winter, during our damp, grey days, feeling a little drowsy is natural – and there are natural ways to boost your energy level. Emily Lesnak, N.D., a naturopathic doctor at the Bastyr Center for Natural Medicine, gave advice on natural methods to fight fatigue, rather than using artificial or even taking dangerous steps to keep moving when your body has said stop.
Causes Of Fatigue
“The symptom of fatigue is the body saying it needs some attention,” Dr. Lesnak observed. Long-term or chronic fatigue can lead to depression, anxiety and chronic illness – and, in reverse, some chronic illness can be rooted in long-term fatigue.
Drowsiness has many different causes, “usually a combination of things,” Dr. Lesnak said, and identifying the cause can be a big step on the way to finding a long-term solution. Causes usually include:
- a lack of good sleep – interrupted sleep, or not setting aside enough time to sleep, leaves us fatigued, sometimes for a day and, sometimes, for a couple of days
- a lack of exercise – not getting enough exercise, that is, more than walking to and from the car, can leave us feeling sluggish. “Patients who do regular exercise,” Dr. Lesnak said, “they sleep better, stress is lower, they can deal with their emotions better and they are making better food choices.”
- being too busy – “it’s kind of the culture we live in,” Dr. Lesnak acknowledged, as we don’t always give ourselves enough time for rest and relaxation. “People are doing work even when they get home,” she observed, when “sometimes slowing down is what we need to do.”
Our sleep, and our sense of fatigue, can be, “impacted by the foods we eat, stress and how we deal with our emotions,” Dr. Lesnak observed. She also noted that, in winter – at the holidays – many of us, first thing, give up our exercise (a summer walk or run can be delightful, but once the dark, cold and wet set in… not so much.) Exercise goes, just as the stress increases and normal eating habits get set aside for party-food and Christmas cookies.
Natural Fatigue Fighting
Even if you know the cause, though, it won’t lessen the drowsiness now. So, Dr. Lesnak had several suggestions for ways to fight fatigue, without compromising your long-term health or sanity:
- This time of year, Dr. Lesnak suggested, consider using a light box – one that puts out 10,000 lux – for 20 – 30 minutes a day. Available for purchase on-line, or at the Indoor Sun Shoppe, on mornings when it feels you didn’t get enough good sleep a light box can, “help start your day on the right foot,” she observed.
- “Usually people will go for the coffee and cinnamon roll,” as breakfast on the run, but the caffeine boost and sugar overload only give a momentary energy punch, maybe. Red Bull or Monster drinks combine these high-levels of caffeine and sugar with artificial ingredients. Dr. Lesnak suggested green tea – “it will give a boost without leaving you ready to crash later,” she said – and eat some high fiber, protein and a vegetable, such as toast with peanut butter, or scrambled eggs with spinach.
- “Ideally, exercise in the morning,” Dr. Lesnak recommended. “It’s a good way to get your heart pumping,” she observed, “if not in the morning, take a break to go for a walk, on lunch, even if it’s raining.” Use an umbrella, or a raincoat, but get out there and let your body slough off the fatigue. “I say workout whenever you can fit it in, whatever works best for you,” she said, “10 minutes here and 10 minutes there, that’s great!” The New York Times recently posted a 7-minute workout app. Dr. Lesnak also noted that research shows that, for women, breaking up a workout throughout the day can be more beneficial.
- Essential oils, and scents, have proven energizing effects, such as citrus and peppermint. “They can give a little boost of energy,” Dr. Lesnak said, “and can be carried in your pocket or kept at work.” Different people will respond differently to different oils, so find one or two that work for you, and “gives you a sense of well-being, and helps you to distress.” She also recommended ‘rescue remedy’, a herbal blend of flower essences, available in the Bastyr Center dispensary. PCC Natural Markets also carries a selection of oils.
- “Find and develop a meditation practice,” Dr. Lesnak submitted, “it takes us away from that go-go-go nature.” This doesn’t require a whole new lifestyle – two-minutes of meditation, or even a 30-second time-out, can give our body, and mind, a chance to reboot. It isn’t necessary to go someplace quiet, Dr. Lesnak said, “close your eyes and take a break,” to relieve eye strain and fatigue.
- Dr. Lesnak also mentioned changing up your routine a little, and making sure you are getting rest, and self-care. She suggested using one of the new apps that trigger mindfulness – timers that send a pop-up reminder about taking a break, for rest, meditation or fun.
“We need to balance,” Dr. Lesnak said, between rest and work. Chronic fatigue can burn out the adrenal glands, cause blood pressure problems and compromise the immune system.
Naturopathic medicine can help address the symptoms of fatigue, especially when you feel significant, long-term drowsiness. “If fatigue is an issue,” Dr. Lesnak said, “take a step back.” It is important to figure out where the imbalance is, “usually people know,” she observed, but if you, or family members, need help figuring it out – or help righting the imbalance – contact the Bastyr Center for a consultation.
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