Tired all the time? How to naturally boost your energy

Monday, April 11, 2016 10:34:42 PM Pacific/Auckland

 By Kim Bulder, Naturopath & Medical Herbalist  


What you eat impacts hugely on your mental and physical vitality.

Poor quality foods leave you overfed yet undernourished, leading to fatigue, weight gain, poor gut health, mood disorders and immune dysfunction.

Eating well is actually pretty simple

  • Focus on natural, unprocessed foods that are as close to their natural state as possible
  • Eat a variety of fruit or vegetables at every meal (if not organic then peel or wash well)
  • Eat high quality proteins that suit your body and ethics – free range eggs; unfarmed fish, pasture-raised meat; pre-soaked legumes, nuts and seeds (organic if possible)

Super-charge your diet

  • Smoothies, soups, mashing and grating are great ways to get loads more fruit and vegetables into your diet (also see these smoothie tips and tricks)
  • Unsweetened protein powder and greens powder can add a convenient extra boost, but always include fresh ingredients too
  • Superfoods like bee pollen and royal jelly are like nature’s multi-nutrient supplements

Bee Pollen & Royal Jelly – Concentrated Natural Superfoods

Naturally-occurring vitamins are better utilised in the body compared to synthetic vitamins (as found in most supplements).

Bee pollen and royal jelly are both highly nutritious and easily digested, containing vitamins, minerals and high levels of protein. These natural foods can deliver a concentrated nutritional boost as part of a whole food diet.

Bee Pollen A recently published scientific review of bee pollen stated ‘we can unequivocally recommend bee pollen as a valuable dietary supplement’ and highlights the wide range of nutrients contained in bee pollen.

Royal Jelly is the exclusive food of the queen bee. Research shows it contains a rich concentration of nutrients that also support human health. Royal Jelly has been traditionally used for energy, vitality and healthy aging.


Unexpected things that may be making you tired



Ditch the devices – using a computer, tablet or smart phone at night can play havoc with sleep. Aside from the overstimulation, blue light from LED screens messes with our natural sleep/wake cycle. To reduce blue light, iphone users can turn on the Night Shift feature, or check out the f.lux and twilight apps. Better still, avoid all screens 2 hours before bed and indulge in some good old-fashioned relaxing.

Lack of sunlight – the flip side of needing darkness to trigger our sleep cycle is we need bright light to stimulate our wake cycle. Get outside once the sun is up, and if you’re stuck in an office have lunch and breaks outside.

Bad breathing – the way you breathe could be causing you to sleep poorly and feel tired all the time. The experts at breathingworks.com describe a natural breathing pattern as:

  • Breathing in and out through the nose
  • Low chest/abdominal pattern
  • 10-14 breaths per minute
  • A relaxed pause at the end of the out-breath

Take note of how you breathe throughout the day. You may notice you’re breathing fast and shallow, holding your breath, mouth breathing, frequently yawning or sighing, or constantly holding in your stomach. Retrain yourself to breathe ‘low and slow’, following the breathing pattern outlined above, and let that belly gently expand!

If tiredness continues please see your healthcare professional. Thyroid function, iron and vitamin B12 status are other important factors to assess for anyone experiencing ongoing fatigue.



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The Manuka Shop