simple ways to reduce fatigue

Fatigue, whether it’s chronic or short-lived, wears the body down. Here are ways to support your body and reduce fatigue without energy drinks or other nasty AF chemicals.

This is not an exhaustive list (no pun intended), but it sure is a good start.

🫐 Fruit 

Berries, bananas, apples & mangoes…oh my! Fruit (in its whole form - fresh or frozen) is nutrient-dense, loaded with fiber and antioxidants, and provides convenient, easy to digest energy.

🥜 Nuts & Seeds

Nuts such as almonds, cashews, walnuts, and peanuts (technically a legume) are rich in healthy fat, satiating protein and complex carbohydrates. Seeds including hemp hearts, chia and flax seeds, sesame seeds, sunflower seeds, and pumpkin seeds offer an array of minerals (iron, magnesium and zinc) as well as omega-3 fatty acids, which contribute to brain health and satiety.

🥬 Leafy Greens

Oh girl, you knew this one was coming. Greens are your friend! All day everyday. They pack a nutrient-rich punch that few foods can. They come in all forms - romaine, kale, chard, collards, spinach, arugula - and they are so versatile. When in doubt, add greens to whatever meal you’re eating. Not a fan of greens? Don’t stress. Add frozen kale or spinach to smoothies, add kale to your pesto, and start incorporating it bit by bit into foods you do like. Eventually, you will become accustomed to the flavors and perhaps you may start to crave greens. 

🧘 Daily Movement

Daily movement, especially outside and most importantly, movement that you ENJOY is the key to reducing fatigue, improving your mental health, increasing stamina and strength, and gives your mood a serious lift (yay for endorphins). Don’t think you have time to workout everyday? If you have time to brush your teeth and shower, you have time to move. While you brush your teeth, hold a wall sit. While your shower is warming up, do 20 pushups. 

🌿 Peppermint & Eucalyptus

These herbs are delightfully invigorating. If you have them in essential oil form, add them to your diffuser or shower. Tea with peppermint and/or eucalyptus are also super beneficial. 

🌱 Stimulating Adaptogens

Fatigue is often the result of chronic or acute stress. Adaptogens support your body and help it adapt to stress. Stimulating adaptogens (ginseng and rhodiola) help to energize, balancing adaptogens (ashwagandha and schizandra) energize and calm, and calming adaptogens (holy basil and gotu kola) quell anxiety.

🍠 Sweet Potatoes

I would also add whole grains to this category. But, if we’re playing favorites here, sweet potatoes are my love language. They are so damn delicious, easy to find year-round, versatile, and offer a wealth of nutrients. You’ve got your complex carbohydrates (support energy), vitamin A, potassium, manganese, soluble fiber (great for gut health), and anthocyanins (cancer-fighting antioxidants).

🍥Avoid/Reduce Refined Sugar

You don’t have to omit it forever. Add more fruit and sweet potatoes to your life and see if that helps reduce sugar cravings. Refined and highly processed sugary foods will give your blood sugar a run for its money, whereas fruit will offer balanced energy without the wild ride of a sugar surge and subsequent crash. 

We could also add drinking plenty of water, making time for play, and sleep hygiene to the list, but we’ll save those topics for another time.