“Fatigue is the No. 1 complaint I hear from my patients and from the
general public,” says Beverly Hills, Calif.-based endocrinologist and
metabolic specialist Eva Cwynar, M.D., author of just released The Fatigue Solution: Increase Your Energy in Eight Easy Steps.
“Women are told it’s either in their head or it’s because they’re
having kids, raising kids, managing the household, working too hard or
getting old. Fatigue is an illness. There are things we can do to get our energy back.”
According to Cwynar, millions of women around the world grapple with
weight gain, chronic stress, poor sleep, forgetfulness, low sex drive,
mood swings, hormone imbalances and constant fatigue. More often than
not, they’re told: “That’s normal. You’re getting older.” It doesn’t
have to be, she says.
Cwynar, who herself experienced a total lack of energy,
low sex drive and poor sleep after the birth of her second child,
developed a simple guide to help you figure out why you’re tired and how
to get your energy back. From easy lifestyle changes to knowing what to
ask your doctor, she offers these eight steps to kick fatigue for good.
Change Your Diet
“People think they are eating right, but there’s a difference between
watching calories and eating for energy,” says Cwynar. Eating lots of
protein is essential for staving off fatigue, especially early in the
day when your cortisol levels are high. At breakfast she suggests eating
eggs, having a slice of ham on the side or adding protein powder to
your oatmeal. Otherwise, if you eat only carbohydrates, you’ll crash
early and hard.
Cwynar also recommends eating small amounts every three to four hours
to avoid over-eating at meal-time and to keep your blood sugars up in
between meals. Snacks like fruit and nuts, string cheese, a couple
scoops of cottage cheese or even beef jerky will satiate your hunger and
boost energy levels. She recommends avoiding soy products, which act
like estrogen in the body, using smaller plates, making meals beautiful
with color and plating, and to try replacing grain with quinoa, a plant
protein.
Clean Out Your Gut
Cwynar says energy levels are tied to the health of your
gastrointestinal tract, and if you’re frequently tired or feel bloated,
you may want to get your gut in shape. A common problem she sees is
“leaky gut syndrome,” which occurs when the lining of the intestines
weakens so much that its contents escape to the bloodstream, causing
fatigue, headaches and food sensitivities.
Luckily, there are some easy all-natural fixes. To get the body’s pH
balance to equilibrium, Cwynar advises avoiding the use of aspirin,
cutting out alcohol for two to four weeks, and drinking about eight
glasses of water each day (0.6 ounces multiplied by your weight). Also,
although diet soda doesn’t have any calories, the aspartame in it acts
like “a film inside your colon,” she says. Because artificial sweetener
is a pro-inflammatory, you’ll end up putting on weight. She notes that
one patient lost 20 pounds in two months after cutting it from her diet.
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