GREAT

CHOICE

Get enough iron. If

you’re running low on

this vital mineral, you may

experience anaemia, which

impairs concentration

and causes

tiredness.

Sweet surrender

This tired sensation is exacerbated by the

fact that insulin resistance also negatively

impacts production of growth hormone, which

is essential to alertness. The solution? Rather

than munching on sugary cereals for breakfast,

try foods rich in protein like eggs. Protein

increases hormones like dopamine, growth

hormone and glucagon, meaning you’ll have

fewer post-lunch dips.

You can also blame your mid-afternoon

blahs on stress, Galvao says. She explains that

prolonged exposure to stress sparks production

of corticotropin-releasing hormones, which in

turn stimulate the brain’s adrenal glands so they

produce adrenalin and cortisol.

These were the hormones we counted on in

the days when we were hunter gatherers; they

caused our fat cells to release energy so we

could either ﬁght off threats or ﬂee from them.

Fight or flight

But in today’s world, rolling deadlines

mean we’re never truly over the ﬂight-or-

ﬁght response. Instead, cortisol ﬂoods our

bloodstreams, causing high blood pressure,

muscle weakness and fuzzy thinking. To stop

the cycle, you need to up your levels of

growth hormone. Galvao recommends a

drink of Marmite or Bovril and hot water,

enjoyed on an empty stomach.

Another salve is a selenium supplement.

This mineral, which is notoriously low

in South African soil, is essential

for proper thyroid functioning. An

inefﬁcient thyroid makes you

feel tired, so be sure to have

yours checked if you feel you’re

dragging yourself around.

You should also add

magnesium to your diet.

Low energy levels is one of the

most common complaints among

his patients, says Dr Sundeep

Ruder, of Fourways Life Hospital in

Gauteng.

But, he warns, the issue isn’t

always a simple one; often, it

requires a multi-faceted ﬁght.

Yes, eating real food in the

correct proportions will fuel the

body properly – and by real food,

Ruder is referring to fruit, veggies

and lean meat, rather than goodies

produced in a factory. He has a

motto: ‘If a food is advertised,

think twice about eating it. Nature

doesn’t try convince us to eat it.’

It doesn’t stop there, though.

You also need to stick to natural

circadian rhythms, rising earlier

rather than pushing yourself until

late at night. Try to ﬁt in some

exercise (preferably in the late

afternoon), which will naturally

boost your energy levels. If you’re

still battling with fatigue, be

stricter about socialising – cutting

back on too many social events will

help conserve energy.

Dr Sundeep Ruder

Endocrinologist at

Fourways Life Hospital

SMART HEALTH

Do you own an Android or

iPhone? Download the Bankmed

App for a convenient way to access

information pertaining to your health.

The app serves the same purpose as

the traditional plastic card and is a

safe, convenient and secure way to

access membership details.

All healthcare professionals

recognise it. More at

www.bankmed.co.za.

Research shows that women with low

magnesium levels have higher heart

rates and need more oxygen to complete

basic tasks. You can ﬁnd it in fatty ﬁsh,

nuts (almonds, hazelnuts and cashews) and

wholegrain cereals, particularly bran.

Body-mind connection

Keep an eye on your dairy intake because this

key food group contains tryptophan; a chemical

which converts to the feel-good hormone

serotonin. It’s also full of calcium, essential

for building a healthy skeleton – and if you

feel physically strong, you’ll also feel

emotionally strong.

Finally, says Galvao, make sure you remain

hydrated. Your heart has to work harder when

you’re dehydrated, which causes tiredness.

WHAT THE

ENDOCRINOLOGIST* SAYS

*An endocrinologist

specialises in the

study of hormones

or hormone-related

conditions.

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