2024-04-05 15:05:38
Thanks to Florence Müller, naturopath, author of “Exhausted, me? Never! Regain your energy in 7 steps thanks to naturopathy!” (ed. Leduc), and to Caroline Gayet, dietician-nutritionist and phyto-aromatherapist, co-author with Charlotte Jacquet of Ma santé au naturel (ed. Leduc).
Need a helping hand to perk up? To choose the right remedy, the one that will be most suitable and effective, we (re)discover the real stimulants and the false friends.
What to eat when you are exhausted?
The right foods to regain energy?A fillet of fish or poultry – rich in protein – roasted vegetables and a kiwi, rich in vitamins and trace elements. Our body uses proteins to produce, among other things, neurotransmitters for action and motivation. Red meat helps to raise our iron levels (important if you have heavy periods), and poultry and seafood prevent a possible zinc deficiency which can be the cause of serious fatigue. Serve with cooked vegetables and raw fruit for vitamins and trace elements.
To avoid : the pasta dish with sauce costs us more in digestion than it provides in energy: we opt instead for whole grains.
Struggling to reach the goal of 5 fruits and vegetables a day? To get your dose of vitamin C, consider organic acerola tablets! In vitamin C supplements, liposomal synthetic vitamin C (encapsulated in lipids) is assimilated more quickly than chewable vitamin C and doubles the blood level of vitamin C, but, according to studies, it is also quickly eliminated. You might as well opt for the natural version extracted from acerola berries, cheaper, at a rate of 100 mg per day for 3 weeks.
To avoid : orange juice, which provides barely 40 mg of vitamin C for a small glass (a little more if it is freshly squeezed): it is half as much as a kiwi and the sugar peak risks causing an setback two hours following ingestion.
What is the best treatment to regain tone?
Your choice of a 3-week course of magnesium or a 1-month course of royal jelly.
Magnesium acts indirectly on stress and sleep and saves the day if you feel both flat and on edge. 300 mg/day (or even double as an attack treatment in the first days) in the form of malate or bisglycinate. Royal jelly is also a good option if you don’t have a history of cancer. Royal jelly is also a super fortifier thanks to its amino acids, B group vitamins, minerals… Choose fresh and labeled GRF (French royal jelly). A small spoonful (0.5 g) per day, for a 21-day course, to be repeated if necessary.
To avoid : supplements that provide 3 or 4 times the recommended daily intake of nutrients: they do not revive more quickly and exhaust the kidneys.
Try this breathing technique to combat fatigue
To give the body a boost, inhale for 6 seconds and exhale for 4 seconds. To energize yourself, the time of inspiration must be longer than that of expiration. To practice for 5 minutes using a cardiac coherence app (Respira). The opposite has a relaxing effect, just like alternate breathing (inhaling through the left nostril (blocking the other) and exhaling through the right nostril): best in the evening to fall asleep, for example.
Phytotherapy: which plant helps counter fatigue?
The plant indicated in cases of severe fatigue? We rely on gentler adaptogenic plants: eleuthero, which helps the body and brain to recover, or rhodiola if fatigue is accompanied by low morale. Take every day (capsules or EPS – plant extracts – morning and noon, never in the evening) until you feel a real improvement, then continue 3 weeks per month, as needed. Guarana gives a temporary boost, but does not address the causes of fatigue.
To avoid : never use ginseng for self-medication, because it pushes us to draw too much from our reserves if we are already HS. As a bonus, it is expensive and difficult to find good quality.
The anti-fatigue solution of aromatherapy
The right daily aroma gesture to energize yourself ? Breathe or diffuse citrus essential oils! Lemon oil is safe, super energizing and its effect on mood is astonishing. Same with bergamot essential oil (EO), petit grain bigarade essential oil, mandarin essential oil, etc.
To use in inhalation: 1 to 2 drops directly on a tissue or on the wrists. To use in diffusion: 1 drop per m2 depending on the size of the room, 10 minutes 3 times a day. To combine with ravintsara EO, another gentle tonic. Never in case of asthma or epilepsy.
Be careful with black spruce which is certainly invigorating (it boosts the adrenal glands and promotes the production of cortisol), but which is rather used occasionally so as not to overstimulate the body. Beware of oral EOs: they should not be abused.
The acupressure point to stimulate to eliminate fatigue
For an express boost effect, I can stimulate one of the following acupressure points:
the point located at the top of the skull, on the imaginary line which connects the 2 ears (VG20). the point approximately four finger widths below the knee, on the outer side of the shin (E36). the point located in the small hollow between the nose and the upper lip (VG26).
All have anti-fatigue effects, it depends on what you feel: the VG20 point on the skull restores enthusiasm and joy in cases of mental fatigue; point E36 on the calf stimulates physical energy (to be done on both sides); the VG26 point, below the nose, can increase our alertness if we have difficulty staying focused. Press with the pad of a finger, in a small circular massage, for 1 minute, in a clockwise direction.
What to snack on when feeling tired?
The ideal snack to combat fatigue? Swallow a handful of almonds with an apple. Fresh fruit provides sugar but keeps a low glycemic index, to be supplemented with some oilseeds to boost us up and keep us going until the next meal. A sugar bomb or a coffee will give us a shot of energy, for example, enough time to get through a meeting, but does not provide fuel for the body: we risk another bout of sluggishness two hours later.
Exercising when you are tired: good or bad idea?
Paradoxically, the more we move, the less tired we feel! A study from the University of Georgia showed that 20 minutes of cardio (fitness type, exercise bike, or simply walking at a brisk pace) 3 times a week increases energy level by 20%, provided that you do not push the intensity to the maximum (you must be able to hold a conversation). On the other hand, following 6 p.m., we favor gentle yoga, Pilates or stretching to preserve sleep.
What is the best grandmother’s remedy for fatigue?
A good nettle soup, to remineralize! Nettle is revitalizing because it is rich in trace elements, such as organic silicon. We add a good handful of dried nettle leaves to our cooked vegetables just before mixing. Another option: sprinkle 1 tbsp. to c. of nettle powder in soup, but also on compotes, smoothies, mueslis… (it has a slight herbal taste, but it goes well). The effectiveness of the Marseille soap block in bed or the cider vinegar treatment (among others) has never been demonstrated.
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