1. Eat more often. Sounds good, right? But step away from the bagels and candy bars; processed and refined foods actually sap additional energy to metabolize. Plus, sugary, caffeine-infused foods cause rapid spikes and drops in blood sugar and energy levels, potential contributors to insulin resistance and adrenal burnout. Instead, embrace protein and fresh


produce every time you eat—which should be every three hours (see “Eat Tis Way,” left). Quality protein sources, such as beans, fish, and nut butters, rebuild stores of depleted hormones, such as cortisol, says Jack Challem, author of No More Fatigue (John Wiley & Sons, 2011), while fiber-rich produce keeps you feeling full, stabilizes blood sugar, and provides energy-essential nutrients such as magnesium.


2. Fortify your thyroid. A healthy thyroid requires sufficient amounts of iodine, selenium, and the amino acid L-tyrosine. In addition, the herbs bladderwrack (a


form of algae, also called sea kelp, that is rich in iodine), gum guggul, and iris versicolor (also known as blue flag root) nourish the thyroid gland by enhancing its normal metabolic functions, according to a 2012 article in the Journal of Restorative Medicine. It’s easy to overstimulate the thyroid, however, so be sure to consult your physician before using any of these supplements. In some instances, your thyroid test results may necessitate medication. If so, ask your holistic physician about using a natural form of thyroid extract that contains a high ratio of T3 to T4; in contrast, synthetic products typically contain pure T4 or pure T3, says Rountree.


3. Address food intolerance and allergies. Optimal digestion is imperative to optimal energy because the digestive system starts the process of making nutrients usable and available to every cell, Koff says. If you’ve got a chronic digestive problem, such as celiac disease, lactose


intolerance, or IBS, it could be affecting your energy. Check with your health care provider about taking probiotics, which can rebalance gut function; a minimum dose is 1 billion CFU daily. Allergies like hay fever also squelch


energy. “When you are releasing histamine and proinflammatory molecules called cytokines as part of an allergic reaction, that has a fatigue-inducing effect,” Challem says. Quercetin (1,000–2,000 mg daily) can reduce allergy-related fatigue by blunting the inflammatory response.


4. Fuel mitochondria. Mitochondria, the energy powerhouses in each cell, convert protein, glucose, and fat into energy in a process called the Krebs cycle. B-complex vitamins, Challem says, kick-start the process by revving up the Krebs cycle. What’s more, B5 (aka pantothenic acid) affects adrenal structure and function. But a carb-heavy diet, stress, and certain prescription medications, including birth control pills, can deplete B vitamins. ➻


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november 2013 | deliciousliving.com 27


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