10 techniques to beat fatigue and feel fantastic

In this week’s newsletter we cover an important topic that affects millions of people all over the world - fatigue.

Feeling tired all the time can be frustrating and make life a drag where you simply go through the motions of living from one day to the next. All you want to do is slip into bed and watch TV or sleep. You struggle to concentrate and feel like you're running on empty.

But fear not! We're here to help you break free from the fatigue trap and reclaim your spark with these techniques:

1. Thyroid Tune-Up 

   The tiny thyroid gland can pack a big punch when it comes to your energy levels. Chat with your doc about a thyroid check-up to ensure it's firing on all cylinders and keeping your energy levels in check.

    An underactive thyroid can leave you feeling sluggish and lethargic, so it's essential to address any issues to get your energy back on track. Your doctor can perform a simple blood test to check your thyroid hormone levels and recommend any necessary treatments or lifestyle changes.

2. Iodine Investigation

   Iodine is essential for thyroid health and energy production, so ensuring you have enough in your diet is crucial for maintaining optimal energy levels. Your doctor can recommend iodine-rich foods or supplements to help you meet your needs and keep fatigue at bay.

   An often-overlooked element, iodine holds the key to unlocking boundless energy. You can easily carry out an iodine test at home to gauge your levels. Simply apply a dab of iodine to your skin and observe how quickly it disappears. If it vanishes in a flash, it's time to have a heart-to-heart with your healthcare provider about boosting your iodine intake.

3. Nourish for Vitality

   Start your day with a breakfast rich in protein to fuel your energy. Throughout the day, indulge in nutrient-rich snacks like fruits, veggies, and nuts to maintain steady energy levels. Make the switch from coffee, sugary soft drinks and junk food and to a diet that invigorates and energises.  Throughout the day, snack on nutrient-rich food like fruits, veggies, and nuts to maintain steady energy levels.

   Also remember, avoid nibbles after 7 pm to promote restorative rest. A balanced diet rich in whole foods provides your body with the nutrients it needs to function optimally and sustain energy throughout the day.

   Remember to stay hydrated by drinking plenty of water, as dehydration can contribute to feelings of fatigue. Eating a variety of colourful fruits and vegetables ensures you get a diverse range of vitamins, minerals, and antioxidants to support energy production and overall health.

4. Slumber Sanctuary

   Quality sleep isn't just a luxury. It's essential to feeling alive and energetic. Aim for six to eight hours of sleep each night and create a bedtime routine. Dim the lights, snuggle into your cozy cocoon and let sweet dreams whisk you away to a beautiful, faraway land.

   Creating a sleep-friendly environment can make all the difference in ensuring you wake up feeling refreshed and rejuvenated each morning. Invest in a comfortable mattress and pillows that provide proper support and alignment for your body. Keep your bedroom cool, quiet, and dark to promote restful sleep, and consider using white noise or blackout curtains if needed.

5. Embrace Intimacy

   Getting cozy with your partner between the sheets can do wonders for your energy levels. Intimacy stimulates blood flow, releases feel-good hormones, and leaves you feeling revitalised and recharged. So why wait? Spice up your day with a splash of romance and reap the energising benefits.

   Physical intimacy is not only enjoyable but also offers numerous health benefits, including reduced stress and improved mood. Connecting with your partner on a physical level can increase feelings of closeness and intimacy, which can enhance overall well-being and energy levels.

   Make time for intimacy in your relationship, whether it's a morning cuddle session or a romantic evening together. Prioritise intimacy as part of your self-care routine and enjoy the positive effects it has on your energy and vitality.

6. Exercise for Energy

   Although it may appear quite the contrary, exercise can actually increase your overall energy levels. Engaging in regular physical activity helps improve circulation, boosts oxygen flow to your muscles and tissues, and releases endorphins, all of which contribute to a natural energy boost.

   Aim for at least 30 minutes of moderate intensity exercise most days of the week, whether it's a brisk walk, a bike ride, or a dance session in your living room. Find activities you enjoy and make them a regular part of your routine to keep fatigue at bay.

7. Stress Soothers

   Chronic stress can drain your energy and leave you feeling exhausted both mentally and physically. Incorporate stress-reducing practices into your daily routine to help you relax and recharge.

   Try mindfulness meditation, deep breathing exercises, yoga, or progressive muscle relaxation to calm your mind and body and alleviate stress. Carving out time for self-care activities can help you replenish your energy reserves and tackle fatigue head-on.

8. Soak up Sunlight

   Exposure to sunlight helps regulate your body’s internal clock, known as the circadian rhythm, which plays a crucial role in maintaining healthy sleep-wake cycles and energy level.

   Spend time outdoors each day, soaking up the sun's rays and allowing your body to absorb vitamin D, which is essential for energy production. Take a walk in the park, sit on your porch, or simply open your curtains and let the sunlight stream in to reap the rejuvenating benefits of sunlight exposure.

9. Hydration Heroics

   Dehydration can leave you feeling fatigued and sluggish, so it's important to stay hydrated throughout the day. Aim to drink at least eight glasses of water daily, and more if you're physically active or in hot weather.

   In addition to water, include hydrating foods like fruits and vegetables into your diet to boost your fluid intake. Carry a reusable water bottle with you wherever you go to ensure you have easy access to hydration throughout the day. Hydrating properly can help maintain your energy levels, improve concentration, and support overall health and well-being.

10. Power Naps

    When fatigue strikes, sometimes all you need is a quick snooze to recharge your batteries. Taking a short nap of 20-30 minutes can help boost alertness, enhance cognitive function, and improve mood without leaving you feeling groggy or interfering with nighttime sleep.

    Find a quiet, comfortable spot to lie down and close your eyes, setting a timer to wake you up after the allotted time. Power naps into your daily routine can provide a natural energy boost and help you stay productive and focused throughout the day.

These simple strategies can help you conquer fatigue and make a remarkable difference in your energy levels and overall well-being. Don't hesitate to give them a shot and experience firsthand the incredible boost they bring to your life!

The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Chicken and Quinoa Power Bowls

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 cup quinoa, rinsed

• 2 cups chicken broth

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• 1 teaspoon paprika

• Salt and pepper, to taste

• 2 cups mixed greens (such as spinach, kale, or arugula)

• 1 cup cherry tomatoes, halved

• 1/2 cucumber, diced

• 1/4 red onion, thinly sliced

• 1 avocado, sliced

• Lemon wedges, for serving

• Optional toppings: sliced almonds, crumbled feta cheese, chopped fresh herbs (such as parsley or cilantro)Preheat your oven to 375°F (190°C).

  Method

• Place the chicken breasts on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with garlic powder, paprika, salt, and pepper. Rub the seasonings into the chicken breasts.

• Bake the chicken in the preheated oven for 25-30 minutes, or until cooked through and no longer pink in the center. Once cooked, remove from the oven and let the chicken rest for a few minutes before slicing.

• While the chicken is baking, prepare the quinoa. In a medium saucepan, bring the chicken broth to a boil. Stir in the rinsed quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff the quinoa with a fork and set aside.

• Assemble the power bowls by dividing the cooked quinoa among serving bowls. Top each bowl with mixed greens, cherry tomatoes, diced cucumber, sliced red onion, and avocado slices.

• Slice the cooked chicken breasts and add them to the bowls.

• Serve the chicken and quinoa power bowls with lemon wedges on the side for squeezing over the top. Feel free to sprinkle with optional toppings such as sliced almonds, crumbled feta cheese, or chopped fresh herbs.

• Enjoy these nutritious and satisfying power bowls for a wholesome meal that will keep you fueled and energized throughout the day!

These Chicken and Quinoa Power Bowls are packed with protein, fiber, and essential nutrients to keep you feeling full and energised. They make a delicious and nourishing meal that's perfect for lunch or dinner, and you can customize them with your favorite toppings for added flavor and texture. Enjoy the wholesome goodness of these power bowls for a satisfying and nutritious meal!