Feeling fatigued? My top tips

Lifestyle
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It seems so many people these days are low in energy – probably because we live in a very fast-paced, stressful world. But when we tired for too long, it does more damage than just causing us to be sleepy or cranky. Our adrenals can collapse and send us into what’s called adrenal fatigue.

Here are my top tips to fight fatigue and feel more energised:

8 hours sleep. Every night, whenever you can. I truly believe if people consistently got 8 hours of sleep, many health problems would be solved.

Go into the SFZ. The Stress Free Zone is a must! Enjoy 10-30 minutes of solitude a day. Try going for a walk, reading a book, doing meditation, stretching or lying on the grass.

Give up refined carbs and sugar. They can mess with your blood sugar and crash your energy.

Eat protein. Have some protein at each meal to stabilise blood sugars and avoid blood sugar drops.

Take supplements. I recommend vitamin C, B complex and magnesium.

Test your levels. Check iron and thyroid levels, cortisol and your adrenal profile with a doctor.

Eat more greens. In your meals and added to smoothies and juices.

Eat iron-rich foods. Think dark leafy greens, legumes, nuts, chicken and meat.

Say no. Don’t be afraid to say no to people and situations when you need to.

Avoid too much caffeine. Limit to 1 cup per day. You may think more coffee will give you energy, but long term that can cause your adrenals more stress and exhaustion.

Physical exercise. As long as it’s not too high-intensity too often, movement is great to fight fatigue. It gets your blood pumping and the endorphins going, which are great mood and energy boosters.

Yoga. Practicing yoga does wonders for your mood and energy too. Vinyasa flow helps you connect with your body and is so rejuvenating.

Drink more water. Dehydration saps you of energy, so be sure you’re drinking 2 liters of water a day.

Eat well and more often. Have regular meals and snacks that are packed with nutrient-dense foods to keep your energy up.

Spend time with people who you love make you feel good. Love and passion are surefire ways to keep yourself feeling energised!

Do something each day that you love. At least one thing – bonus if you do more! There should be no shortage of things you love in your day, but even something small, like taking a walk or taking a few photographs, will rejuvenate you.

Have something to look forward to! Plan a bigger adventure, like a weekend trip, an art class or even just a night out on the town with your partner. Thinking about the event will boost your excitement and can keep you feeling positive

Get support. I am a huge proponent of professional support – from therapists to doctors to psychologists! Having someone to talk to about what’s stressing you out not only feels better, they can help you identify coping tools unique to you. I believe everyone can benefit from this kind of work.

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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.

@maddy_walters

Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!

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Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!

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I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.

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