4 Ways to Beat Fatigue Naturally

4 Ways to Beat Fatigue Naturally

by | Oct 24, 2018 | Essential Oils, Self-care, Women over 40

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next. So, it’s no wonder that physical fatigue is such a common complaint.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilise blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

  • Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady
  • Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
  • Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

Move!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.

So, when you feel that afternoon slump coming on, skip the coffee and lace up your trainers instead.

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

  • Avoid technology in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
  • Avoid caffeine late in the day – or avoid all together if this is a problem for you
  • Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
  • Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energising Matcha Smoothie recipe below.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus, the recipe really is delicious!

Recipe:

Energising Vanilla Matcha Smoothie

Ingredients:

  • 1 cup of unsweetened almond milk (or other non-dairy milk)
  • 1 scoop of vanilla protein powder (your choice, no added sugar)
  • 1-2 tsp matcha green tea powder (start with less if you’re new to matcha – it packs a kick!)
  • ½ frozen banana
  • Ice cubes (optional)
  • 1 large handful of spinach or kale (optional, but recommended)

 

How to prepare

Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!

 

Oil of the Week – Clary Sage

With uses dating back to the Middle Ages, Clary Sage essential oil includes relaxing and soothing properties that help with rejuvenation and calming of the skin.

Ladies, during your menstrual cycle, rub three to five drops on the abdomen for a soothing massage. You can also combine with Roman Chamomile and add to bath water for a stress-relieving bath, or diffuse or apply to a pillow at night for a restful sleep!

Here is my direct website if you are interested or just want to take a peek. Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER

Essential Oils 101: All the Basics You Need to Know!

Essential Oils 101: All the Basics You Need to Know!

by | Sep 25, 2018 | Essential Oils, Self-care

The power of essential oils (EO’s) is real – have YOU made them part of your everyday life yet?

 

We’re going to lay out all of the basics, so you can get on this one bandwagon that’s here for the long haul. And when you learn about the history of EO’s, you’ll know that they’re not even new. In fact, EO’s have been around for centuries!

Some essential oils come from seeds while many others are extracted from the leaves of the plant. Because EO’s are so highly concentrated, it takes a tremendous amount of plant to produce just one ounce of oil.

Due to this level of concentration, essential oils are incredibly powerful, so a little bit goes a long way!

 

Some “essential” terms you should know:

AROMATIC

Essential oils are basically the natural aromatic compounds extracted from seeds, bark, stems, roots, flowers, and other parts of plants. Diffusion is one of the most popular ways to enjoy the aromatic benefits of essential oils.

CARRIER OIL

This refers to a lipid- or fat-based liquid used to dilute EO’s. Olive, coconut, almond, jojoba and argan oils are the most common ones.

DISTILLATION

The process of extracting essential oil from plant material.

Steam distillation is the most common distillation method that uses low-heat pressurized steam to circulate through plant parts and extract oils.

Cold press distillation uses a mechanical press to squeeze essential oils from plant parts and is the most commonly used method for obtaining citrus oils – a classic ingredient in DIY household cleaning products. This is to preserve their aromatic bounty!

 

Historic Essential Oils

Despite being suddenly catapulted into popularity, essential oils are not a new thing.

The ancient Egyptians were among the first to use aromatic essential oils for daily life, and pure EO’s were prized and saved for priests and royals. Other ancient societies, such as those in China, Greece and Rome used EO’s for aromatherapy, illness, and personal hygiene.

 

Essential oil starter kit:

Are you a newbie to EO’s?

Here are 4 of the most popular ones to try first, and a few suggested uses. They make great staples in your medicine cabinet too!

 

TEA TREE OIL (Melaleuca): Soothing, cleansing & healing

  • Combine 1–2 drops with your preferred facial cleanser (or moisturiser) for added cleansing properties
  • Mix 1-2 drops with pure aloe vera gel and apply to skin after shaving
  • Use diluted with water and/or vinegar as a surface cleaner
  • Add a few drops to shampoo and massage into the scalp – use in your conditioner too
  • Add a drop to toothpaste or swish with water for a quick and easy mouth rinse – but do not swallow or ingest

 

LAVENDER: Soothing & calming

  • Add a few drops to your pillow or bottoms of your feet for a restful night’s sleep – or use in a diffuser near your bed
  • Apply topically to help heal pimples, skin inflammation and irritation – be sure to test a drop on your skin to test for sensitivity; dilution may be required
  • Soak away stress! Add a few drops to a warm bath

 

LEMON: Cleansing, revitalising & uplifting

  • Use to remove gum, glue, or any other sticky residues from surfaces
  • Use in a diffuser to purify the air, creating an uplifting & refreshing aroma
  • Add to a spray bottle full of water to clean tables, countertops, and other surfaces.

 

PEPPERMINT: Cooling & energising

  • Apply a few drops directly to the skin of the back of your neck to cool off
  • For a refreshing aroma, diffuse at night by your bedside
  • Feeling tense? Rub on head and neck for a soothing, calming sensation
  • Add to shampoo or conditioner for a stimulating & invigorating scalp massage
  • Use as a natural bug repellent

 

Other popular ones for beginners are essentials oils of frankincense, clove, eucalyptus, clary sage, sweet orange, grapefruit, and rosemary.

 

Applications, skin sensitivity & ingestion

Essential oils can be used topically, which means you can apply them directly on the skin, mix them with carrier oils or mix with other personal care products.

DILUTE — A category of essential oils that should be mixed with a carrier oil. The carrier oil will help transport the EO’s onto the skin.

NEAT — A category of essential oils that can be applied topically without dilution because of a chemistry that is considered mild.

INGESTION— While there may be indication for internal ingestion of EO’s for therapeutic purposes, many of the ailments that we experience do not need such a heavy dose internally and may be more effectively addressed through inhalation (diffusers, personal inhalers, etc.) or topical application (salves, massage oils, baths, etc.).

Be sure to consult a professional aromatherapist before ingesting essential oils. Always make informed choices and do your own research when choosing to use EO’s.

 

Essential oils are incredibly powerful and serve many purposes for the home, and in daily health routines. With some basic knowledge, and having a few high-quality oils on hand, you can DIY dozens of homemade products, and enjoy many therapeutic benefits.

 

Oil of the Week – Wintergreen

Wintergreen essential oil is derived from the leaves of a creeping shrub found in coniferous areas. Taken from the rural mountains of Nepal, the soothing and stimulating properties of Wintergreen provide a fresh, uplifting aroma.

 

Research shows that wintergreen oil has the ability to act like a natural analgesic (pain reducer), antiarthritic, antiseptic and astringent. Wintergreen oil primarily contains the active ingredient methyl salicylate, which makes up about 85% to 99% of wintergreen essential oil. It’s one of the best sources of this inflammation-fighting compound in the world

 

Wintergreen oil does more than just add minty flavour to food. Wintergreen oil benefits include relieving muscle’s, reducing swelling and irritation, improving digestion and treating colds, fevers, infections and even the flu.

 

Please reach out if you have ANY questions.

 

Thanks for reading and keep well,

Tara

P.S. Full disclosure: If you order directly from the link I provided, as an Independent Wellness Advocate with doTERRA, I will receive compensation from any purchase.

Are you excited for more support, ideas, and inspiration?

Simply click on this link to join my free, private Facebook group.
It’s a supportive and inspirational community of women all on a mission to get healthy and happy together.  I share daily tips and recommendations in the group.

Please take a moment to read the DISCLAIMER