How To Holistically Heal Low Energy & Chronic Fatigue

Feeling low on energy can be a real struggle, but understanding the sources of energy can help. The two primary sources of energy in humans are mind and body energy, which power both the physical and mental aspects of functioning. Mind energy is necessary for cognitive tasks such as problem-solving, decision-making, and creativity. It includes mental clarity, focus, and motivation. Body energy, on the other hand, is needed for physical activities like movement, exercise, and daily tasks. It encompasses physical endurance, strength, and vitality.

The mind and body are interdependent, and low energy levels in one can affect the other. For example, if you feel physically exhausted, you may struggle to stay motivated or focused. Similarly, if you are mentally exhausted or stressed, it may lead to physical fatigue and lethargy.

Understanding when tiredness evolves into chronic fatigue or burnout can empower you to take appropriate actions toward recovery.

Low Energy

Low energy refers to a general lack of vitality or reduced stamina and motivation, without extreme exhaustion. It manifests as feeling sluggish, having reduced physical or mental performance, or lacking enthusiasm or drive.

Common contributing factors for low energy include:

• Poor sleep hygiene: Insufficient or poor-quality sleep reduces physical recovery and mental clarity.

• Nutritional deficiencies: Lack of essential nutrients like iron, vitamin B12, or vitamin D can decrease energy levels.

• Dehydration: Even mild dehydration can impair cognitive functions and physical performance.

• Sedentary lifestyle: Physical inactivity reduces overall stamina and energy capacity.

• Temporary stress: Emotional overwhelm or short-term stressors can temporarily decrease energy.

Usually, addressing these lifestyle factors leads to noticeable improvements.

Chronic Fatigue

Chronic fatigue involves prolonged and unexplained exhaustion lasting at least six months, not significantly improving with rest. It often includes additional systemic symptoms such as cognitive impairment, muscle pain, and heightened sensitivity to exertion.

Within chronic fatigue, there is a distinct condition called Chronic Fatigue Syndrome (CFS) or Myalgic Encephalomyelitis (ME), characterized by persistent, severe fatigue and multiple systemic symptoms.

Key markers of Chronic Fatigue include:

• Persistent fatigue: Lasting six months or longer without clear medical explanation.

• Post-exertional malaise: Worsening of symptoms following minimal activity.

• Non-refreshing sleep: Feeling unrested even after adequate sleep duration.

• Cognitive impairment: Difficulty with memory, concentration, and mental clarity.

• Chronic pain: Persistent muscle or joint discomfort.

• Environmental sensitivity: Increased sensitivity to light, sound, and temperature.

Burnout

Burnout arises from prolonged exposure to chronic stress, primarily related to work or caregiving responsibilities. It is characterized by physical, emotional, and mental exhaustion, accompanied by cynicism, detachment, and reduced professional efficacy.

Key characteristics of burnout:

• Emotional exhaustion: Feeling overwhelmed and drained by constant stress.

• Cynicism and detachment: Loss of interest and emotional distancing from work or caregiving tasks.

• Reduced accomplishment: Feelings of ineffectiveness and reduced productivity or motivation.

• Impact beyond work: Burnout can negatively affect personal relationships and overall well-being.

Unlike chronic fatigue, burnout specifically relates to chronic stress from professional or caregiving roles.

Differentiating Low Energy, Chronic Fatigue, and Burnout

• Duration and severity: Low energy is temporary and responsive to lifestyle adjustments. Chronic fatigue persists long-term and includes systemic symptoms, whereas burnout specifically relates to prolonged stress in professional or caregiving contexts.

• Response to rest: Low energy improves with rest, chronic fatigue does not significantly respond, and burnout requires stress reduction and restorative measures.

• Symptoms: Chronic fatigue presents extensive systemic symptoms, while burnout involves emotional and professional exhaustion and detachment.

Common Underlying Causes and Contributing Factors of Fatigue

• Chronic Pain: Conditions like fibromyalgia or arthritis drain energy through disrupted sleep and pain.

• Autoimmune Disorders: Diseases like multiple sclerosis, lupus, or rheumatoid arthritis cause fatigue due to immune-driven inflammation.

• Medical Conditions: Anaemia, thyroid disorders, and illnesses directly impact energy.

• Post-Viral Fatigue: Extended exhaustion following viral infections.

• Chronic Infections: Persistent infections like sinusitis deplete energy resources.

• Allergies and Inflammation: Allergic reactions or chronic inflammation create ongoing fatigue.

• Environmental Factors: Exposure to toxins and pollutants affects energy and health.

• Genetic Predisposition: Genetic factors can predispose individuals to fatigue-related conditions.

• Chronic Stress: Long-term stress reduces bodily resilience, increasing fatigue.

• Chronic Insomnia and Sleep Disorders: Conditions like insomnia, sleep apnea, or restless leg syndrome significantly impair energy levels.

• Chronic Dehydration: Regular inadequate fluid intake impacts overall vitality.

• Hormonal Changes: Hormonal fluctuations during menopause or pregnancy influence energy balance.

• Mental Health Issues: Depression, anxiety, and stress disorders contribute significantly to fatigue.

• Medications and Treatments: Side effects from medications or therapies can induce fatigue.

• Lifestyle Factors: Poor nutrition, inactivity, excessive caffeine or alcohol, smoking, or drug use diminish energy levels.

Rest, A Most Undervalued Resource

The term rest is both a noun and a verb. Rest means "respite from labour or exertion of any kind" and "refreshment or repose obtained by a pause in activity" and "a state of peace" (Oxford English Dictionary). Accordingly, the term rest comprises of both a process (to rest) and a condition (being in rest).

In the realm of healthcare, rest plays a vital role in nurturing both physical and mental well-being. It can be understood as the intentional cessation of activity to promote rejuvenation and inner tranquility. Rest encompasses several defining attributes, such as providing a pathway to achieve calmness, inner serenity, and mental health. It is characterised by finding a supportive base and embracing stillness as essential components.

Certain factors serve as antecedents to rest. First and foremost is the availability of time, allowing individuals to allocate moments specifically for restorative purposes. Moreover, a suitable environment that encourages relaxation and comfort becomes crucial in facilitating the restful experience. Additionally, the willingness of individuals to acknowledge the significance of rest and embrace its benefits plays a significant role in achieving true rejuvenation.

The consequences of prioritising rest are profound and far-reaching. Physically, individuals experience a renewed sense of energy, as the body undergoes essential processes of recovery and repair during periods of rest. Mentally, rest provides clarity and respite from the stressors of daily life, nurturing cognitive well-being and emotional balance. Overall, incorporating rest into one's life leads to improved health outcomes and a greater sense of overall well-being.

Resting can take various forms and may differ depending on individual preferences and circumstances. Here are some common ways people can rest:

• Sleep: Getting an adequate amount of quality sleep is one of the most fundamental ways to rest. Aim for 7-9 hours of sleep each night to allow your body and mind to recharge.

• Meditation: Engaging in meditation practices can help promote mental calmness and relaxation. Focusing on your breath or a specific point of concentration can bring about inner tranquility.

• Napping: Taking short naps during the day can be an effective way to recharge and improve alertness. Keep naps around 20-30 minutes to avoid grogginess.

• Leisure Activities : Engaging in hobbies or activities that you enjoy can be restful as they divert your mind from stress and allow you to unwind.

• Physical Rest: Sometimes, resting means allowing your body to recover from physical exertion. This might involve sitting or lying down, taking short breaks during work, or refraining from strenuous activities.

• Nature Walks: Spending time outdoors and connecting with nature can be incredibly restorative and beneficial for mental well-being.

• Mindfulness and Breathing Exercises: Practicing mindfulness and deep breathing exercises can help reduce stress and promote relaxation.

• Digital Detox: Taking a break from screens and electronic devices can give your eyes and mind a much-needed rest.

• Yoga or Stretching: Gentle yoga or stretching routines can relax your muscles and calm your mind.

• Reading: Engaging in light reading, especially fiction or something non-work-related, can be a good way to unwind before bedtime.

• Social Interaction: Spending time with loved ones and engaging in positive social interactions can be emotionally restorative.

• Listening to Music or Nature Sounds: Calming music or the sounds of nature can help create a soothing environment conducive to relaxation.

• Taking a Bath: Enjoying a warm bath can help ease tense muscles and promote relaxation.

• Daydreaming: Allowing your mind to wander and indulge in imaginative thoughts can be a form of mental rest. Daydreaming can provide a break from the usual mental chatter and offer a sense of escapism, leading to relaxation and even creative insights.

• Watching the World Go By: Taking moments to observe the world around you, whether it's sitting in a park, looking out the window, or people-watching, can be surprisingly restful. This activity allows you to disconnect from your own thoughts and concerns and simply be present in the moment.

Remember that the way you rest should align with your personal needs and preferences. Finding a balance between activity and rest is essential for maintaining overall health and well-being.

Protect your Energy

Your energy is precious and should be protected like a valuable gem. When you feel drained, it's essential to listen to your body's signals and heed its call to slow down, pause, and assess whether you need to conserve your energy or push through.

Protecting yourself is an act of self-care that requires mindfulness and awareness of your needs. It's crucial to recognise when you need to protect your energy levels:

• After a long day

• During difficult times

• During premenstrual symptoms

• When you are feeling under the weather or unwell

• After a poor night's sleep

• When you are feeling overwhelmed, anxious, or scared

• When you are not ready to hear feedback

Taking the time to protect your energy enables you to move through the world with grace, compassion, and inner strength, knowing that you're in tune with your body and its needs. So, protect your energy, safeguard your well-being, and nurture yourself with kindness, love and rest.

How To Holistically Heal Low Energy & Chronic Fatigue

Addressing these issues holistically involves:

• Lifestyle adjustments: Prioritising sleep, nutrition, hydration, and gentle physical activity.

• Medical investigations: Comprehensive testing for underlying health issues.

• Stress management: Utilising mindfulness, meditation, and relaxation techniques.

• Bespoke Adaptogenic & Adrenal Restorative Herbal Tonic: A personalised herbal tonic, carefully prescribed by one of our naturopaths, addresses low energy and chronic fatigue at their root by supporting adrenal health and resilience. Incorporating adaptogenic herbs such as Ashwagandha, Rhodiola, Holy Basil, Siberian Ginseng, and Licorice, this tailored remedy enhances the body’s natural stress response, promotes sustainable energy levels, and improves vitality. Whether fatigue arises from chronic stress, adrenal exhaustion, prolonged illness, or lifestyle factors, a bespoke herbal formulation provides targeted support, gently restoring your body's innate balance, resilience, and energy reserves.

• Book a Naturopathic Consultation  : For a personalised remedy to address persistent low energy and chronic fatigue - and to explore the underlying causes and contributing factors - we invite you to book in for a naturopathic consultation . Our holistic approach looks beyond the symptom, supporting your body’s innate healing processes with evidence-based and traditional therapies tailored to your individual constitution and lifestyle.