Here's The Real Reason Why You're Always Tired And Lethargic
Hormones work in symphony to keep your body on top form. Here's your guide to becoming the conductor of this finely-tuned orchestra
Feeling lethargic all the time? Your hormones may be out of whack. Balancing your hormones is Mother Nature's way of helping you to beat slumps in stamina so that you can stay vitalised and refreshed.
You can't see them, but there are many messengers travelling around your body, constantly delivering and retrieving signals. Hormones control functions such as hunger, sleep, mood and energy levels. Once you know which hormone is in control of what – and how to optimise the way they work – you'll be well on your way to feeling on top form.
Insulin, cortisol, adrenaline, your thyroid hormones and the sex hormones, oestrogen and progesterone, all work together to keep your body running smoothly.
"Hormones affect how you feel physically, mentally and emotionally," says hormone health specialist Dr Alyssa Burns-Hill. "If they are out of sync, it will have a big impact on energy levels and motivation."
Some hormones, such as insulin and thyroid hormones, are anabolic, which help your body to create and grow cells and store energy to use as fuel. Others, such as cortisol and adrenaline, are catabolic, meaning they help your body use that stored fuel to give you energy and keep you moving.
Your delicate hormone balance is easily upset, but with a few simple strategies you can keep them in harmony. Keep reading for expert tips on how to manage your hormones properly.
Your thyroid gland produces hormones that regulate your metabolism, balance your mood and keep your digestion working smoothly.
"If your thyroid hormones aren't balance you might feel fatigued, experience brain fog or memory lapses, get aches and pains and feel generally low," says Dr Burns-Hill.
How to manage your thyroid levels
If you're struggling with low energy, ask your doctor to check your thyroid levels just in case. Not everyone needs medication to help support their thyroid but it's best to rule it out.
"There are some essential nutrients such as iodine and selenium that your thyroid needs to work effectively," explains GP and integrative medical specialist Dr Sohere Roked.
Seaweed, fish and shellfish, eggs, yoghurt and cottage cheese are all good sources of iodine, while Brazil nuts, tuna and lean meats are full of selenium. Bisphenols and phthalates – two chemicals found in many plastic products – could also affect your thyroid function, causing you to feel fatigue. People with higher levels of these chemicals in their urine had lower levels of thyroid hormones, according to a study in the journal Environmental Health Perspectives.
Easy fixes are switching from a plastic water bottle to a glass or metal one, and trying to avoid heating and storing your food in plastic containers.
Did you know? You can have mild symptoms of underactive thyroid without having a disease state that shows up on a bloodtest.
Insulin is made by your pancreas and allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy, or store it for future use. Every cell in your body needs glucose for energy and insulin helps them get it. But if you have too much insulin, it can affect your blood-sugar balance, which in turn can affect your energy and could eventually lead to type 2 diabetes.
"Insulin deposits fat around your middle, so if you find that you've developed a 'rubber ring' feeling around your tummy, it could be a sign that your diet and lifestyle are affecting your insulin levels," says Dr Burns-Hill.
How to manage your insulin levels
Get moving. "Exercise is one of the best things you can do to keep your insulin levels balanced," says Dr Roked. It helps move glucose into your muscles to be used for fuel and makes you more sensitive to insulin so your body doesn't need to produce as much.
Studies consistently show that moderate aerobic exercise such as walking, swimming or cycling for 30 minutes or more, three or more times a week, could help to improve your blood-sugar balance and insulin sensitivity.
But if your time is right, you could try a HIIT workout instead, as UK scientists have found this type of exercise improves insulin sensitivity.
Also, watch your sugar intake. Sugar causes spikes in insulin, which send your levels of cortisol and adrenaline soaring. "Cutting sugar out of your diet will massively improve this and help to keep your hormone levels steady," says Dr Roked. "Having a diet rich in vegetables, wholegrains, healthy fats and protein will help."
You've probably heard that cortisol is your stress hormone, giving you a surge of energy in the face of danger. But it also influences your blood sugar, appetite, sleep, blood pressure and digestion, and therefore, your energy levels too.
"When your adrenal glands are producing too much cortisol, it can make you feel sluggish, stressed out, and irritable," says Dr Roked. "Having too much can lead to imbalances in other hormones too, making you more tired."
How to manage your cortisol levels
Day-to-day stress can keep your cortisol levels high. It can be hard to avoid stress but you can learn how to manage it.
Start by eating a healthy, balanced diet. "Base meals around lean proteins such as chicken, fish, lentils and beans and healthy fats such as oily fish, olive oil, avocados and nuts and seeds," says Dr Burns-Hill.
"Have smaller portions of carbohydrates and stick to the wholegrain versions which give lasting energy and help you to avoid the boom and bust of blood-sugar highs and lows. Pack in plenty of fruits and veggies rich in vitamin C such as peppers, leafy greens and squashes [like pumpkin]. When you're stressed, you lose vitamin C in your urine so eat plenty or take a supplement."
Find ways to unwind each day. "We relax when we do things we enjoy," says Dr Roked. So if you feel better after yoga, meditation, a run, a dog walk, a chat with a friend or a warm bath, then do that.
Adrenaline is the 'fight or flight' hormone, produced by your adrenal glands when you're facing a stressful situation. It gives your body immediate energy, speeds up your heart rate and triggers cortisol production. This might sound like a good thing, but if you're constantly faced with little stresses and your adrenaline is always being switched on, you'll soon feel depleted and worn out.
If you find yourself feeling anxious and wound up during the day with sudden surges or frenetic energy and periods of fatigue, you might be running on adrenaline.
How to manage your adrenaline levels
Plan your day to try to avoid stressors such as running late. "Schedule some relaxation into your diary. A quick walk, five minutes with a book or some meditation are all simple but effective," says Dr Roked.
"Whenever you feel stressed, take a few deep breaths through your nose to slow your heart rate and calm your stress response. Or take time out to have a cup of herbal tea and gather your thoughts."
Dr Burns-Hill adds, "After a stressful day add two mugs of Epsom salts to a bath and relax for 15 minutes. The magnesium sulphate will relax your muscles and quieten your nervous system to help you feel calm."
Did you know? Vitamin D is actually a hormone, not a vitamin, which is synthesised in the body when you're exposed to sunlight.
You may find your energy levels suffer in the few years leading up to menopause. "Your oestrogen levels are falling as your ovaries are winding down and this can cause fatigue if you don't manage it carefully," says menopause expert Maryon Stewart.
"Other hormones such as progesterone and testosterone are often fluctuating at this time too, which can lead to rising cortisol levels and leave you feeling foggy, panicky, exhausted and stressed.
"But if you look after yourself, you can trick your brain into thinking it has normal circulating hormone levels, which could help to restore your energy levels and reduce symptoms as you head into menopause."
Try these three simple steps:
Focus on nutrition. A diet with plenty of fruit and veggies, wholegrains, healthy fats and lean protein is best. Add some foods rich in phytoestrogens such as soya and flaxseeds to keep your hormones in balance.
Get regular exercise. Something as simple as a daily walk could make a huge difference: one US study found that women who walked briskly every day felt more energetic and slept better than those who didn't.
Take time out to relax and unwind every day. Enjoying some 'me-time' is important, so schedule it and make it non-negotiable.
Text: bauersyndication.com.au