Fix Your Fatigue: 5 Steps to Regaining Your Energy

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Registered nutritionist and executive coach Karina Antram will help you to identify and understand these symptoms and their causes, as well as providing the tools to reclaim the energy that is so fundamental to health, happiness and mental wellbeing. This step is all about ‘big’ nutrition, how you can eat the right foods to nourish your brain, immune system and gut. Stuart Andrew, Conservative MP for Pudsey, minister for sport, gambling and civil society, and minister for equalities, 52; Harriet Crabtree, director, Inter Faith Network for the UK, 65; Dominic Cummings, political strategist, chief adviser to Boris Johnson (2019-20), 52; Dr Rhys Davies, chairman, Llangollen Musical Eisteddfod (2015-22), 68; Blythe Duff, actress, Taggart (1990-2010), 61; Michael Feast, actor, Velvet Goldmine (1998), 77; The Rt Rev Clive Gregory, area bishop of Wolverhampton (2007-April 2023), 62; Carole Hersee, costume designer, featured in the BBC’s Test Card F (1967-98), 65; Brent Hoberman, entrepreneur, co-founder of Lastminute.com (1998) and Made.com (2010), 55; Yvonne Kenny, opera singer, 73; Terry Kilburn, actor, Goodbye, Mr Chips (1939), 97; Eilish McColgan, middle and long-distance runner, gold medallist, Commonwealth Games 10,000m (2022), 33; Alessandro Michele, fashion designer, creative director at Gucci (2015-22), 51; Steve Morgan, founder (1974) and chairman (2009-19), Redrow, and chairman, Wolverhampton Wanderers FC (2007-15), 71; Lord (Paul) Murphy of Torfaen, Labour MP (1987-2015), secretary of state for Northern Ireland (2002-05) and Wales (1999-2002, 2008-09), 75; Lord Naseby (Michael Morris), Conservative MP (1974-97), chairman of Ways and Means and deputy speaker (1992-97), 87; Donald Sassoon, emeritus professor of comparative European history at Queen Mary University of London, The Anxious Triumph: A Global History of Capitalism (1860-1914) (2019), 77; Rachel Saxby, Conservative MP for North Devon, 53; Dougray Scott, actor, Mission: Impossible II (2000), Snatch (2017), 58; Gerald Seymour, thriller writer, Harry’s Game (1975), The Glory Boys (1976), In at the Kill (2023), 82; Ben Stein, economist, actor and speechwriter for US presidents Richard Nixon and Gerald Ford, 79; John Taylor, inventor who developed thermostats for use in electric kettles, 87; Bruno Tonioli, choreographer, judge, Strictly Come Dancing (2004-20), 68; Sir Peter Wright, director laureate, Birmingham Royal Ballet, 97. Your genes account for 8% of the difference in people’s tiredness and low energy. If one of your parents has always struggled with their energy, there’s a small chance you could have a genetic susceptibility towards fatigue. Studies also show you are more likely to experience fatigue or burnout if your personality type is hard-working, perfectionist, obsessive-compulsive or overactive. If any of these sound like you, then your personality type and the way you interact with others could be an energy leak.” A Functional Medicine Expert Can Help

One way of doing so is by tweaking family favourites. “Next time you’re making a spaghetti bolognese, try replacing half the meat with lentils, and half the pasta with spiralized vegetables. That way you’re getting your micronutrients and improving digestion.” 2. Optimise the gut microbiome Karina is hugely passionate about health and wellbeing after her own health struggles led her to seek out naturopathic practices. After being diagnosed with IBS, Chronic Fatigue Syndrome and Lyme Disease, Karina tried out a multitude of tests, diets, health practices, different foods and herbs to try and combat her debilitating symptoms which, at times, led her to being hospitalised. Karina is now recovered, having made numerous changes to her diet and lifestyle, but is fully aware that consistency and continuity is key. The problem with fatigue is that it doesn’t go away unless you identify the cause. It’s only when I quit my job, broke the vicious cycle of burnout and started making changes that I managed to do so.” Karina Antram (BSc hons, DIP-NT) is a registered nutritionist and graduate of the renowned College of Naturopathic Medicine and an executive coach. If you're coming to Coles by car, why not take advantage of the 2 hours free parking at Sainsbury's Pioneer Square - just follow the signs for Pioneer Square as you drive into Bicester and park in the multi-storey car park above the supermarket. Come down the travelators, exit Sainsbury's, turn right and follow the pedestrianised walkway to Crown Walk and turn right - and Coles will be right in front of you. You don't need to shop in Sainsbury's to get the free parking! Where to Find Us

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In fact, tiredness is one of your body's key ways of telling you that something isn't right, but many of us trudge through life feeling some level of fatigue or lethargy every single day. The new book is out today (2nd March), and shares five achievable and simple steps to reinvigorate your energy levels for good. Karina told Chris: “The first step is about eating for energy. It's all based around big nutrition. So brain, immune, and gut health. There’s a bidirectional link between the gut and the brain, and that’s why a healthy gut microbiome is so important. Often our plates of food are beige, when research suggests we need to eat 30 different plants a week – which includes herbs and spices or nuts and seeds.” The second step is all about nourishing your gut. There's so much scientific research about the gut microbiome. There is such a brain-gut connection. It really helps if you nourish your gut with mental health and mood. During my career working in a series of corporate roles, I suffered from burnout,” Karina says. “By retraining as a nutritionist and drawing on my experiences, I am able to empower people to look after their own health.”

When Karina graduated from Leeds, her career was heading in a very different direction. “I loved my time at Leeds,” she says. “I tried to set up my own business on graduating, but it was a big failure. Failures are important though, and I learnt a lot.” During her road to recovery, Karina recognised it was the accumulation and change of daily habits which made a difference – from bedtime routine, to dietary changes. “Take a tiny action each day and be consistent. If you set a huge goal you can’t meet, that isn’t going to work.”Add 1 teaspoon of spices to your food a day since scientific research suggests this changes the composition of your gut microbiome.’ Tip three: Sleep and exercise We are all unique and it’s important to have the ability to recognise the micro signs your body is giving you, so you can react accordingly. For me, I know I am fatigued when my eyelids start twitching, which can be a sign of magnesium deficiency. I also get pain in my jaw. When this happens, I soak in a bath with two large cups of magnesium salts – transdermal magnesium application is so effective. It’s about getting on top of your symptoms.” Exercise Is A Double-Edged Sword We need to focus on big nutrition,” Karina says. “That’s nutrition that helps the brain, immune and gut. I want people to think about creating a balanced plate with good nutrient density by adding to the plate, not taking away.”