Feeling Tired & Grumpy?

Keep on top of stress

Chronic stress has a significant impact on energy levels. When individuals experience ongoing stress, their bodies release cortisol, a hormone, which when chronically secreted can lead to feelings of fatigue and lethargy. Chronic stress can disrupt the body's natural chemical energy production processes, leading to decreased energy levels throughout the day. Additionally, stress can also disrupt sleep patterns, further contributing to feelings of tiredness and low energy. Its not as easy as saying “just stop stressing” but there are ways to minimise the response that you have to stress - My big picks are trying to make sure you are organized - I like keeping lists! ; journaling and keeping a dream journal, mindfulness techniques and meditation, keeping a gratitude journal - sounds kind of lame but jotting down all the things in the day that spark a little bit of joy can really help put things into perspective; taking herbs and making sure you have optimal nutrition.

Get some exercise but not too much

If there was an exercise pill, everyone would take it. It seems kind of counterintuitive to expend energy when your energy is low but it has all sorts of benefits for making you feel less fatigued. Even just a short walk can have you feeling better by enhancing blood flow to the body, supporting the utilisation of blood sugar, getting rid of accumulated stress hormones and even just the act of getting outside can help you feel more energized on a soul level. You can have too much of a good thing though - overtraining can throw the body into an ongoing stress response and a nutritional deficit leading to severe fatigue. So make sure you are not doing more than your body can handle.

Stabilise your blood sugar

I can’t think of any tired person who feels enthused about going home and cooking a wholesome meal! For this reason, feeling tired is one of the key reasons that people make poor dietary choices. Problem is that takeout and convenience food is usually packed full of refined carbohydrates. These foods are quickly broken down into simple sugars in the body. This is a signal for the body to produce insulin which in essence allows those sugars to be taken up by the cells. Problem is that the body can often overestimate the amount of insulin that the body needs then you end up with low blood sugar and you know what that means - feeling even more tired and craving sugar! And the cycle continues.

The best way to combat this cycle is to try and plan ahead with easy meal plans , precook a whole bunch of meals on a Sunday for the week or even just for the nights you might feel like takeout, use crockpots to make stews that are ready when you get home, use prepacked meal plans like My Food Bag ( although they generate a lot of rubbish :() , delegate to the kids if they are teens( it can work I promise!). As far as what to eat goes - ditch the refined carbs, eat lots of vegetables, wholegrains, legumes and maximise your protein! This page is a good place to start when thinking about how your plate and meals should look.

It is also important to make sure that you eat regularly as hunger is cumulative so you might ruin all your well made plans by chowing down on all the muesli bars and chocolate chips in the pantry before dinner if you missed lunch!

Hydrate

Our bodies are made up of nearly 65% water which we lose daily in urine and sweat so its important to keep up the water intake especially when it is hot or if you are very active. I I tend to try and drink around three litres of water a day which seems to be about right for me - less than that and I’m waking up at night with a mouth like a desert. Dehydration can impact on brain function, mood and energy levels so if you are feeling fatigued make sure, you are actually drinking some water - not just coffee! I find it helpfull to use a water bottle so I know exactly how much water I have drunk in a day. If you are finding it difficult to drink water in the winter months, why not try drinking herbal teas.

Keep caffeine to a minimum

I know we all love coffee but it has its issues. Basically it is a diuretic so it dehydrates straight away, then its also drives the stress response which in turn can lead to blood sugar issues ( caramel slice with that coffee anyone?) and in sensitive people, it can lead to sleeplessness which in turn leads to more fatigue. I guess its a case of what goes up, must come down! If you are trying to kick coffee to the curb, maybe try Magick Dandy, Magick Brains or Magick Cocoa.  

IS POST VIRAL FATIGUE TO BLAME?

Many folks find they have lowered energy levels after a viral illness. Viruses can wreak havoc with the body , damaging the mitochondria ( the energy production site of the cell) alongside causing low grade inflammation and immune dysregulation. My recommendations for post viral fatigue include all the other recommendations here, alongside taking time to properly convalesce, eating warm nourishing food, taking probiotics and incorporating more anti-inflammatory herbs such as ginger and turmeric into your meals. I also love the combination of astragalus and reishi whenever post viral fatigue is a possibility.

Nutritional Support

The energy cycle is reliant on a steady stream of nutrients to help fuel it. Aside from the macronutrients, there are certain micronutrients which are intrinsically involved in energy production. The most pertinent of those are the B complex which are available from legumes, wholegrains, brewers yeast, some nuts and seeds and green leafy vegetables. Some people ~40% have a hard time metabolizing dietary folic acid into its active constituent 5- MTHF which is needed for a process called methylation. Methylation is important for DNA replication, detoxification, reproduction and energy production amongst a raft of other actions. Thus, if you are feeling tired and want to supplement, make sure the B vitamins, in particular folate ( look for 5-methyltetrahydrofolate) you are taking are active forms.

Magnesium is also a supplement which can have huge benefits for supporting healthy energy levels. Alongside a plethora of other actions magnesium supports blood sugar regulation, stress resilience, cardiovascular function, mood and healthy sleep patterns, all of which support healthy energy levels. I’m not a huge supplement fan, but magnesium is something that i personally take every day. There are lots of different forms of magnesium, for best absorption look for magnesium chelated to amino acids - my picks are Magnesium glycinate, magnesium threonate, magnesium malate.

Co enzyme Q10 and NADH are also involved in the production of chemical energy and can be helpful if low energy is an issue. That said, they both are quite expensive so perhaps try your B vitamins and magnesium first!

Of course the IRON spectre is always there especially if you are menstruating and perhaps have a low intake of iron rich foods. Always important to get tested!

HERBS FOR ENERGY

Eleuthero

One of the very first herbs to be named an “adaptogen” , eleuthero was originally used to help provide stamina and endurance to cosmonauts during their gruelling training. It helps the body be resilient in the face of stress, supports optimal energy levels and is a cardio and immune tonic. Its a good one for folks that have a lot on their plate but they have to keep going, at least in the short term - think those people studying, working and trying to have some semblance of a life. It is more nourishing and not as super stimulating as Korean Ginseng or rhodiola, thus why I prefer it. Eleuthero is in our Magick Matcha!

Ashwagandha

Is there anything this herb isn’t good for? How can it be for sleep and for energy!? It is truly dual directional! It calms the nervous system to get a better sleep -thus more energy plus it actually enhances stamina, endurance and focus while under pressure. This, my friends, is why its in nearly all my blends 

Schisandra

From traditional Chinese medicine schisandra is one of the most highly prized traditional herbs. It has an innate ability to help us deal with stress by regulating a cascade of hormones and supporting the adrenals when they are under pressure. Schisandra supports calm focus while also awakening, energizing and lightening the body and spirit. 

Cordyceps

Traditionally used for centuries in China, cordyceps is a potent yang tonic that has been used to support mental power, athletic and sexual endurance and power and a sense of wellbeing. It has a special affinity for the lungs aiding oxygen carrying capacity and thus energy production. It also has an affinity for older people or more sedentary people who are trying to find the energy to start exercising. Perfect for people wanting to get a little bit more out of their workouts and their day. Cordyceps is available on its or in most of our blends. 

Chaga

A traditional Siberian tree medicine, chaga has been used since ancient times to help support stamina and endurance when tribesmen were on long hunting expeditions in the cold unforgiving Siberian wilderness. Similar to he shou wu, It supports and replenishes deep energy stores in those who are depleted . Available on its  own, in Magick Cocoa, Shroom Squad and in Magick Coffee. 

Maca

A favourite of mine, maca is a nutritive tonic with an affinity for the adrenals and for supporting healthy energy levels. It also helps to mitigate against the ill effects of stress which can significantly impact on energy levels. Available in our Magick Cocoa, Magick Matcha and Magick Dandy!