> Emotional and Mental Health > Energy and Fatigue

Hectic, fast-paced, high-stress, and fatigued. Does this describe your life? Concerns about stress and fatigue underlie many visits to practitioners and health food stores, often leading to the question, “What can I take to have more energy?” or maybe more to the point, “Why am I so tired?”

Lifestyle Factors

Poor diets, high stress, pollution, and toxic work environments all take their toll, as does our consumption of stimulants such as coffee, tea, and colas. The use of these largely caffeine-based products disrupts eating cycles, creating rebound fatigue effects and contributing to low-blood sugar and adrenal exhaustion. Sometimes a solution to fatigue is as simple as taking a good multivitamin, more protein in the diet, or regular exercise. Herbal products provide another option.

Useful Botanicals

Herbs for alleviating fatigue fall roughly into four non-exclusive categories: 1) metabolic stimulants, 2) tonics, 3) circulatory stimulants, and 4) adaptogens. The following are a few common examples of each:

Metabolic Stimulants

Metabolic stimulants increase the rate at which the body consumes calories, and reduce apparent fatigue. By their nature metabolic stimulants can be problematic-often having a number of side effects. Caffeine-rich herbs such as green tea extract, kola nut, yerba mate, and guarana are included in this category. Studies in Japan, North America, and Europe indicate that caffeine, irrespective of the source, is effective in alleviating the symptoms of fatigue. However, prolonged or heavy use is not recommended. Licorice is another metabolic stimulant; it is effective and fast acting, but unsuitable for those with high blood pressure or autoimmune diseases. Ephedrine-based products are available as either the chemical ephedrine or as herbs such as ephedra, mahuang, sida cordifilia, and brigham tea. Although approved for sale in Canada as decongestants, they have been associated with numerous side effects including elevated or depressed blood pressure, profuse sweating, and rapid heart rate. Use of these products is not recommended for those with diabetes, high blood pressure, or heart disease, or for people using certain anti-depressants or those who are pregnant.

Tonics

Tonics are herbs or herbal compounds that normalize or optimize metabolic and bodily processes. North American ginseng, the Chinese herbs Fo Ti (hou shou wou), reishi mushroom, and schizandra are included in this category. Korean Red ginseng is used as a tonic for the elderly but is normally considered to be a stimulant for younger individuals. Maca, a South American herb, has some characteristics typical of tonic herbs although some would classify it as an adaptogen. Tonics are usually gentle products that rarely have any significant side effects or contraindications.

Circulatory Stimulants

Circulatory stimulants encourage peripheral circulation (to the head, hands and feet). Circulatory problems contribute to fatigue, memory loss, and the body’s ability to regulate temperature. Common examples of circulatory stimulants are butcher’s broom, cayenne, ginger, and gingko biloba. Circulatory stimulants appear to be quite safe, although some authorities believe that ginkgo biloba is contraindicated by anticoagulant or blood thinning medications.

Adaptogens

Adaptogens are herbs that increase the body’s ability to adapt to and cope with stress, either emotional or physical. They increase the time that it takes to become fatigued and decrease one’s recovery time after experiencing fatigue. The Ayurvedic herb ashwaganda, which is similar to siberian ginseng, is one example, as is the Chinese mushroom cordyceps. The Brazilian herb suma, sometimes referred to as Brazilian ginseng, rhodiola rosea and rhododendron extract are all adaptogens. In general, there are few side effects associated with this category, the only one of note being that siberian ginseng may raise or lower blood pressure in some circumstances.

Specific Nutritional Approaches

It is beyond the scope of this article to discuss the range of nutritional deficiencies that may contribute to fatigue. However, two products have proven particularly useful in combating fatigue: iron gluconate in a B-vitamin suspension increases energy levels dramatically, and green food concentrate products taken twice daily (morning and mid-afternoon) are also of value.

A note on Green Tea

Green tea does contain caffeine (about one- third the amount of a cup of regular coffee), and although caffeine is generally unhealthy for long-term use, green tea contains a compound, L-theanine, that diminishes the negative effects of its caffeine. L-theanine not only reduces jitters and insomnia, it also improves the ability to concentrate and improves memory. The next time you need a little energy boost without a jolt of caffeine and the sleepless nights, try a steaming mug of green tea.

Graham Butler, BSc, CNPA, contributes frequently to alive and other publications. His work focuses on contemporary lifestyle, consumer and marketplace issues in the area of natural health. He lives in Toronto, Ont. E-mail: graham_butler_41@hotmail.com.

Source: alive #253, November 2003