3 Things You Can Do TODAY To Boost Energy and Clarity

Fatigue is the single-most common complaint seen in our office. It’s not always the “chief complaint”, but it’s in the top 3 of nearly every person we see. Why are we so tired today? This article provides 3 simple things you can do TODAY that will decrease stress, boost energy, and improve mental clarity.

Fatigue has many complex underlying mechanisms, including:

Anemia
Thyroid Deficiency
Microbiome Dysbiosis
Leaky Gut
Adrenal Hormone (HPA Axis) Dysregulation (‘adrenal fatigue’)
Mitochondrial Energy Production
Autoimmune Disease(s)
Methylation Defects
Toxic burden (heavy metals like mercury and lead, endocrine-disrupting chemicals)
Hidden infections (Mold toxicity, Lyme Disease, Epstein-Barr Virus (EBV))

At its worst, a patient is diagnosed with Chronic Fatigue Syndrome, which is more of a “description” than a diagnosis. CFS is rare though, more commonly a patient is told “I don’t know what’s wrong with you, everything looks fine.” Even though the patient feels like they are 80 years old when they are only 40.

Not everyone is in the position of a CFS diagnosis yet, but millions of Americans don’t have the energy they used to have and feel fatigued everyday, and it’s getting worse and worse. Internet tips and tricks (including the ones discussed in this article) can only take you so far. Hormone (thyroid, adrenal) testing, microbiome testing, cellular energy production (mitochondria) testing - there are a number of clinical strategies that need to be used while working with a qualified practitioner. Here are 3 quick and easy steps to begin doing TODAY to fight fatigue and boost your energy tomorrow.

1. Exercise! (the right amount) If you aren’t experiencing full-blown CFS, exercise is the best medicine for more energy (if you are experiencing Chronic Fatigue Syndrome it can make it worse!). Exercise is like pouring Miracle-Gro on your brain - it improves concentration and memory, it decreases stress hormones, it increases endorphins...just don’t over-do it or it becomes a STRESSOR! Walking is the cheapest and easiest to move daily, but you really want to give your heart and lungs a good workout at least 3 times per week. Exercising in the morning is the best way to boost energy throughout the day, and can help regulate sleep cycles, another incredibly important part of fighting fatigue, but sleep is much harder to control, and exercise is a choice. I often recommend a 12-minute High-Intensity Interval workout in the morning to my patients - I find that it’s intense enough to stimulate endorphins and hormones, but NOT so intense that it’s exhausting.

2. Unplug. Our brains get so overworked with our constant sensory stimulation and hand-held device usage that we don’t even realize it. This is fatiguing! It’s incredibly stimulatory and wearing on the brain, not to mention the constant EMF microwaves passing through your body and fogging your brain. It’s recharging to unplug from our constant electronic connections, but it’s really hard! Get away from your computer screen. Put your phone on airplane mode more often, or better yet, hide it when you don’t need it, like when you get home at the end of the night. Put on an eye mask or ear plugs for 5 minutes. While you are unplugged practice things like mindfulness (being aware of where you are, how you are feeling, your breathing, all the sensations) or meditation (quieting the mind and focusing on a single thing, like your breathing). 5-10 minutes of this practice TODAY can have a dramatic calming effect on the brain and the body and boost your energy and clarity moving forward.

3. Go (or look) outside. Even in winter! Look out the window as a bare minimum. Take your sunglasses off while driving. Get sunlight into your eyes. Being outside in nature (even on your balcony, but especially being on the ground) is incredibly healing and stress-relieving. It’s said that looking at a tree or forest is “infinitely complex to the eye”, as opposed to the light gray walls in your office being “infinitely monotone”. Fresh air, bright sunlight, blue sky, orange sunset, all of these experiences can naturally boost your mood and energy. It helps to even look out of a window, but nothing is as good as being on the actual ground surrounded by living things (grass, trees). The best method is to ground yourself by touching the Earth with your bare skin (when warm). Ignore your phone. Leave it at the office or in the car. Close your computer.

These three steps seem almost too simple (especially from someone who is into mitochondria, methylation, and microbiome causing fatigue....), but take an inventory - when was the last time you intentionally did ONE of these activities? TWO? All THREE? Chronic fatigue happens when we get caught up in the stress of everyday living and we forget to do the things that we know are important. Take the time to do these action steps today so you don’t get worn down by stress and fatigue tomorrow.

These are very simple steps and work well to fight and prevent fatigue, not necessarily reverse a chronic condition (not to say it can’t be done!). If you wondered to yourself - is it my thyroid? Is it my adrenals? Do I have toxins? Is it my MTHFR? have been diagnosed with Chronic Fatigue, Fibromyalgia, Tired All The Time Syndrome, Adrenal Fatigue, Hypothyroidism, or you haven’t been diagnosed but you know your energy is not where it should be - it’s really hard to do on your own. Let us help you solve your health puzzle!