One of the biggest struggles with hormonal imbalances is fatigue and brain fog. Fortunately, there are many simple, free, or inexpensive ways to have more energy.
After years of managing fibroids, I’ve tried several supplements and treatments. To be honest, the things that seem to help the most with chronic fatigue are the basics.
By creating simple lifestyle habits, I’ve been able to keep my energy consistently stable. The best part is that these suggestions are easily accessible to almost anyone.
These tips will help you have more energy naturally and support your hormones overall. Let’s get into it!
1. Get morning sun
Sunlight is one of the most underutilized and free wellness tools. Sun exposure early in the morning helps regulate circadian rhythm. It signals to your body that it’s time to wake up.
There’s also the fact that sun exposure on your skin helps with natural vitamin D production. Vitamin D can help boost your immune system and support hormone regulation. There’s even a study showing that vitamin D may help shrink fibroids.
2. Up your protein intake
This is one that I don’t think gets talked about enough in regard to fatigue. An adequate protein intake allows you have steadier blood sugar and proper muscle recovery. This is especially important if you exercise or do strenuous work.
Protein’s role in detoxification is also often overlooked. The amino acids found in protein help to create enzymes that support your detoxification pathways. This is one of the main reasons why I’m not a big fan of lengthy juice and tea detoxes in people who have hormonal imbalances. But I’ll save that for another time.
3. Eat enough fiber
Have you ever noticed how much better you feel after having a solid, complete bowel movement? That’s because that waste was literally weighing you down.
Eating enough fiber is another way to support proper detoxification. It also helps to absorb and move waste, including excess estrogen, out of your body.
Find out how to reduce bloating here (it’s more than just fiber!).
4. Stay hydrated
And I don’t just mean drinking more water. Sure, you want to make sure you’re drinking an adequate amount of water. But you also need some electrolytes.
Fruit, coconut water, or adding a dash of pink or black salt to your water can help you fill your hydration needs. Of course, there are some other electrolyte powders you can buy, but there are very few that I recommend.
Most electrolyte powders are made from things you can literally find in your kitchen and sometimes have sugar as one of the main ingredients.
One quick, easy and inexpensive way I stay hydrated is by drinking water with a dash of pink salt and key lime in the mornings.
5. Move throughout the day
In addition to your daily intentional exercise, remember to get up throughout the day. This is especially important for those of us who work from home and find ourselves glued to a desk for long periods.
Set a timer to remind yourself to get up if you tend to forget. You can even use those short moments of movement to do things like tidy up your workspace, get a glass of water, or stretch at your window for some sunlight.
6. Eat for energy
Nutrients like iron, B12, and vitamin D all impact your energy levels. By purposefully seeking out foods high in vitamins and minerals, you can give yourself the boost you need without having to invest in expensive supplements.
Note, if you do suspect you may have a vitamin or mineral deficiency you can have your wellness practitioner test for this. They may or may not suggest supplementation based on the results.
7. Breathe intentionally
As simple as it may sound, poor breathing can have a big impact on your health, including your energy. Reasons for poor breathing can be as simple as correcting poor posture or as complex as your facial structure.
However, there are some really helpful (and free) videos you can find on YouTube with breathing exercises. Some apps like simple habit and calm also have some breathing exercises.
8. Limit screen time – especially at night.
Not only does mindless scrolling have a way of sapping the energy right out of you, but it’s also linked to poor mental health. There’s nothing more demotivating than realizing you’ve spent the last hour watching someone else’s beautiful life instead of creating your own.
In addition to sapping your motivation, getting too much blue light close to bed can make it difficult to fall asleep. And you don’t want to miss an opportunity to get quality rest if you’re already low on energy.
9. Work on your bedtime routine
When it comes to sleep, sometimes quality is more important than quantity. A solid nighttime routine helps you wind down and fall asleep more quickly.
Some ways to prepare for bed include a self-care routine, a brain dump, or even an in-bed stretch. A consistent bedtime routine helps to cue your body to relax and fall asleep.
If you’re doing all of these things consistently, and you’re still feeling sluggish or tired, schedule an appointment with your wellness professional. They’ll be able to run tests to help you get to the bottom of what’s causing your fatigue.
Let me know in the comments if you have some things you do to keep your energy up.