Feeling exhausted despite getting plenty of sleep and rest? You're not alone.

Fatigue is a common issue that affects so many of us, but there might be more than just sleep that your body needs to recharge and rejuvenate. By incorporating some powerful nutrition and lifestyle strategies, you can significantly boost your energy and stamina.

Here are five effective ways to help you tackle fatigue from the inside out:

1. Regular Meal Timing

While we talk a lot about what you eat (which is still very important), we don't talk enough about when you should eat!! I work with so many women who are just running off fumes throughout the day, getting in a few bites of food when they can – and relying on caffeine and quick processed goodies to get by. Prioritizing meal timing, that is balanced with high-quality carbs, protein, and fat, is a great way to support your energy (and also your hormones!)

How can you do this? Try to start with a nourishing breakfast, lunch, and dinner to start! Build your plate, load up on good fats and protein, and see how your energy shifts during the day!

2. Build your Plate

Speaking of nourishing meals – what does that look like?

• Complex Carbs for Sustained Energy: Choose whole grains like quinoa, brown rice, and whole wheat pasta to provide steady energy throughout the day.
• Lean Proteins: Incorporate sources like chicken, turkey, lean beef, fish, beans, soy, and lentils to help rebuild and maintain your muscles.
• Healthy Fats: Include avocados, nuts, seeds, and olive oil in your diet to support brain health and enhance mental clarity.
• Vibrant Fruits and Veggies: Ensure a variety of colorful fruits and vegetables in your meals to provide essential vitamins, minerals, and antioxidants.

3. Manage Stress Effectively

• • Mindfulness Practices: Engage in activities like meditation, deep breathing, or yoga to reduce stress levels and promote relaxation.

 

• Social Support: Connect with friends, family, or a professional to talk through your stressors and gain emotional support.

4. Keep that Blood Sugar Balanced

Our blood sugars have a large impact on how we feel throughout the day!

Let's paint the picture… maybe you are feeling extra exhausted today, your body needs energy and you reach for something sweet. Maybe that office cookie or donut, maybe we reach into that candy jar. We get a quick boost of energy, we feel GREAT, and then… we crash.This sudden drop in blood sugar levels leaves you feeling tired, irritable, and craving more sugar to get your energy back. A blood sugar rollercoaster.

We can help to combat that rollercoaster, and avoid that spike and crash, by focusing on protein and healthy fats with our snacks! So, instead of just the candy bar or cookie, try adding in some:

• Greek yogurt
• A piece of turkey jerky
• A few slices of chicken
• One hard-boiled egg
• Some cottage cheese
• A few edamame beans
• ½ an avocado and rice cake
• Protein shake on the side

Now, notice how that energy feels!

5. Omega-3 Fatty Acids

Omega-3's are a type of fat powerhouse that can help to reduce inflammation in our bodies, support our brain and cognitive health, as well as help to support balanced blood sugars (which can have a huge impact on our energy). Omega-3's are found in foods like:

1. Chia seeds
2. Flax seeds
3. Fatty fish (salmon, tuna, sardines)
4. Walnuts
5. Some eggs and fortified foods

This week – try to incorporate one of these foods! Try chia seeds in your yogurt or oatmeal, maybe add an egg to your salad, or snack on some walnuts and dark chocolate!