Fix Your Fatigue: 5 Steps to Regaining Your Energy

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Try and exercise as much as you can but doing the things that you love that aren’t always high impact. The fourth step is all about energising with supplements… I generally believe that we all need to be taking supplements, because our food quality is just not what it used to be. After suffering from burnout during her career, Karina Antram got to the root of the issue. She retrained as a nutritionist, and shares her five steps to fixing fatigue. To achieve peak performance, your mind and body needs to be in tip top shape. A good diet is vital for professional success.

I now run NOCO Health, a nutrition clinic specialising in energy, stress, digestion and pre/postnatal support. I really enjoy working with clients to fully understand their health issues. Genuinely, I believe I can help reduce or eradicate their symptoms by following an evidence-based nutrition and lifestyle protocol. Have as many fermented foods as you can tolerate, chew more mindfully so your food is broken down sufficiently and apply stress reduction techniques such as diagrammatic breathing to reduce the likelihood of having a stressed out tummy to also soothe your vagus nerve. Karina is hugely passionate about health and wellbeing after her own health struggles led her to seek out naturopathic practices. After being diagnosed with IBS, Chronic Fatigue Syndrome and Lyme Disease, Karina tried out a multitude of tests, diets, health practices, different foods and herbs to try and combat her debilitating symptoms which, at times, led her to being hospitalised. Karina is now recovered, having made numerous changes to her diet and lifestyle, but is fully aware that consistency and continuity is key.Your genes account for 8% of the difference in people’s tiredness and low energy. If one of your parents has always struggled with their energy, there’s a small chance you could have a genetic susceptibility towards fatigue. Studies also show you are more likely to experience fatigue or burnout if your personality type is hard-working, perfectionist, obsessive-compulsive or overactive. If any of these sound like you, then your personality type and the way you interact with others could be an energy leak.” A Functional Medicine Expert Can Help Her clinic is increasingly busy – a pattern linked to the impacts of long Covid and workplace stresses – and Karina knew she could reach even more people through writing. The quality of teaching, course content and amount of clinic hours at CNM is excellent. I’ve also made some wonderful friends. It will motivate you and get you through the tired and more difficult times in your life.’ Tip seven: Drink bone broth

I had the pleasure last week of recording the audio for my book, Fix Your Fatigue. It was a brilliant experience and one that I hope to repeat again. For anyone recording an audio, here are 5 tips to ensure your recording is as good as it can be. I’ve always suffered from gastrointestinal issues and I was diagnosed with chronic fatigue syndrome in 2014 and Lyme disease in 2018. On some occasions, the gastrointestinal pain was so bad that I ended up in hospital. This can be set at any age and any life stage. What big goal terrifies and excites you in equal measure? Set it and go for it. https://lnkd.in/ekhm-X_n https://lnkd.in/e9caviGx https://lnkd.in/eVZr38_v https://lnkd.in/etQRn75AGood nutrition starts the night before. Choose a dinner that is easy to digest ideally plant based that has a low TEF (thermic effect) value to conserve your energy and a protein and complex carbohydrate rich breakfast such as porridge, nuts, seeds and berries. I’ve never really felt my body operated optimally and while I think a large part of this was due to working in stressful industries, I also think it’s because I didn’t have the knowledge that I now have to really change my health at a cellular level. Everything I’ve learned so far has been life changing and I’m now feeling the best I’ve felt in years.

The problem with fatigue is that it doesn’t go away unless you identify the cause. It’s only when I quit my job, broke the vicious cycle of burnout and started making changes that I managed to do so.” Registered nutritionist and executive coach Karina Antram will help you to identify and understand these symptoms and their causes, as well as providing the tools to reclaim the energy that is so fundamental to health, happiness and mental wellbeing. Ask yourself, why are you not sleeping well? When did the sleep issue start? Was there something that triggered the poor sleep episode? Combining her personal experience, expertise and scientific research, Fix Your Fatigue focusses on the tired reader – when she was suffering, Karina found books were heavy on science and didn’t account for the fatigued mind. That’s why at the end of each chapter, a “Too Tired, Didn't Read” section summarises what the reader might have missed. If you can understand why you aren’t sleeping you can then apply the right tools to combat it,’ says Karina.Karina Antram (BSc hons, DIP-NT) is a registered nutritionist and graduate of the renowned College of Naturopathic Medicine and an executive coach. She is the founder of nutrition clinic Noco Health. My best friend was also diagnosed with terminal cancer, so I signed up to the College of Naturopathic Medicine (CNM) because I never want anyone to have to go through what she has. If I can educate anyone to reduce the risk of that outcome in some small way, at least something positive will come out of this. Investing in myself with CMN Add 1 teaspoon of spices to your meals such as turmeric, ginger, rosemary, basil or thyme. The latest research suggests that spices can positively change the composition of the gut microbiome

This might surprise you. Everyone’s tired, aren’t they? Perhaps you think that tiredness is the trade-off for holding down a successful job, having a family, hobbies and an active social life. Well, I want you to realize that it’s not, and that life doesn’t have to be this way. I decided that day just to start and not stop. I wrote consistently, every day even when the demands of motherhood, running a business and general life easily could have derailed me. Eat more carotenoids. Boost your brain power, focus and concentration by eating more carotenoids -Lutein and zeaxanthin (found in kale and avocados) and Astaxanthin (found in wild salmon) Research shows one of the biggest benefits of carotenoids is cell membrane protection. (Lindbergh et al, 2018) The CNM nutrition course appealed to me due to its functional medicine approach, with an emphasis on treating the root cause and not just the symptoms, which I think is an exciting and game-changing field of nutritional science.Have a portion of mushrooms a day. Try cordyceps, known as the ‘olympic mushroom’ which contains cordycepin. Cordycepin is almost molecularly identical to adenosine triphosphate (ATP), which is the currency of our cellular energy. If you know that you don’t feel yourself for no reason whatsoever, that’s when you need to seek support.” Speak 3 times more slowly than you ordinarily would. As soon as you speed up errors will be made and try and identify with the words as much as possible to convey the emotion of the story. I was always unwell. I had broken sleep, headaches, pins and needles, aches and pains, tinnitus, gastrointestinal issues, dizziness and nausea.