Exhaustion and depletion: How Naturopathy can help!
Are you feeling exhausted and depleted?
Feelings of exhaustion and depletion are increasingly common in today’s fast-paced world and something that presents commonly in clinic. Many of us have experienced these symptoms at one stage of our lives or another; struggling to get out of bed in the mornings, finding it hard to get through the day with enough energy, feeling foggy headed and unable to concentrate and possibly low and flat moods. There are many ways the body can be supported back to equilibrium with the help of naturopathic herbal medicines, nutritional therapy and diet and lifestyle inclusions but the most important part of treatment is finding the root cause of why an individual is feeling this way.
Understanding exhaustion and depletion
Exhaustion and depletion are terms commonly used to explain feelings of low energy and vitality, affecting an individual’s physical, emotional and mental well-being. A person who is depleted often feels like their resources are diminished, they may feel chronic stress, have a depleted nervous system and disrupted hormone reserves and function. People who are exhausted and depleted are often not getting adequate rest or recovery to restore feelings of health, wellness and vitality. In addition to this, many people with feelings of depletion are lacking the necessary vitamins and minerals needed for energy production. Similarly, exhaustion is often felt mentally and physically where an individual can feel overwhelmingly drained of energy.
What does it feel like?
Overwhelming exhaustion and fatigue
Low moods and possible feelings of depression
Impaired immunity (frequently getting sick and long recovery time)
Lack of energy and motivation
A ‘foggy head’ and trouble concentrating
Feeling burnt out
Anger, irritability and frustration
Poor sleep
Reduced stress tolerance
How can Naturopathy help?
In naturopathy we treat an individual as a whole and look at all the factors that may be contributing to their symptoms. Our aim is to find the root cause and focus our treatment there to alleviate symptoms a person may be experiencing. Another important consideration for naturopaths is ensuring longevity of results. This means that diet and lifestyle advice and education are at the forefront of treatment.
Lets get to the root cause!
Depletion and exhaustion are often multifactorial in their development and this clinical presentation requires a comprehensive consultation as well as investigations so that we can get to the root cause.
What might be causing your exhaustion and depletion?
Long term stress causing hormonal imbalances and hypothalamic pituitary adrenal (HPA) axis dysfunction
Poor sleep
Nutrient deficiencies
Chronic inflammation
Poor diet
Lack of regular physical activity
Toxin and pollutant exposure
Gastrointestinal (gut) health
Physical and emotional demands in the postpartum period
Address the stress!
In clinic, stress is one of the most common factors contributing to exhaustion and depletion, impacting both physical and mental well-being, It is often the root cause!
Long term stress can put a lot of pressure on the HPA axis depleting hormonal function and reserves sometimes leading to HPA axis dysfunction. This can lead to persistent fatigue, low energy levels, poor stress resilience with the result being depletion and exhaustion.
Chasing better quality sleep
Getting regular restful and restorative sleep is essential and allows the body to repair and recover. This improvies energy production, stress hormone balance, cognitive function, mood, stress reduction and emotional resilience leading to reduced feelings of exhaustion.
Establish a relaxing bedtime routine with the following tips:
Go to bed and wake at the same time every day to regulate the circadian rhythm
Ensure your room is dark and quiet
Avoid exposure to electronic devices that emit blue light before bedtime
Avoid caffeine and swap for a sleep inducing herbal tea
Diffuse essential oils- I love to use lavender
Enjoy a warm shower or an Epsom salt bath before jumping into bed
Resolving common nutrient deficiencies
Addressing exhaustion and depletion requires the inclusion of dietary or nutrient interventions to ensure the body is receiving essential nutrients needed for energy production, recovery and overall wellbeing. Below are some of the common nutrients needed to combat exhaustion and depletion.
B group vitamins: Necessary for energy production and mood.
Food sources: wholegrains, meat, eggs, legumes, nuts and seeds, dark leafy vegetables.
Iron: Iron deficiency can lead to fatigue, exhaustion and weakness. Iron is necessary for the transportation of oxygen in the blood.
Food sources: Red meat, lentils, spinach (cooked).
Magnesium: Supports energy production, nerve function and can help to reduce stress and anxiety and improve mood and sleep.
Food sources: Leafy green vegetables, nuts and seeds, legumes, wholegrains.
Omega 3 fatty acids: Important for brain function and reducing inflammation- both associated with depletion and exhaustion.
Food sources: Fatty fish (sardines, salmon, mackerel), flaxseeds and chia seeds (ground), walnuts and hemp seeds.
Zinc: Plays a multifaceted role in energy metabolism, neurotransmitter function and the stress response.
Food sources: Beef, shellfish, dairy, legumes, pumpkin seeds.
Protein: Assists with energy levels, immune support and blood sugar regulation to reduce fatigue.
Food sources: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
Gut health and its role in exhaustion and depletion
The health of your gut has a direct relationship with nutrient absorption, regulation of inflammation, energy production and synthesis of neurotransmitters, which play a role in mood regulation, stress, and energy metabolism. In addition to this the relationship with the gut and the brain plays a large role in regulating the stress response and emotional well-being.
Supporting the nervous system and improving energy with herbs!
I love to use medicinal herbs in clinic to support people who are feeling exhausted and depleted. Here are some of my favourite classes of herbs to use:
Adaptogens- These herbs help the body adapt to stress and support and nourish your HPA axis.
Nervines- This herbal class helps to support and calm the nervous system. I love to use these in cases of nervous tension and stress related fatigue and to help with sleep quality!
Tonics-These herbs help to ‘build you up’ and support the body’s physical and mental performance, promoting overall health, vitality and energy.
Practices you can implement at home to support your recovery
Recovery from exhaustion and depletion is a gradual process so be gentle and patient with yourself. It is essential to prioritise yourself and implement self care that is suitable to you and by doing these practices consistently, you can support your body and regain vitality and well-being again.
Stay hydrated and aim for 2-3L water daily depending on your daily activity
Reduce caffeine consumption (maximum one caffeinated beverage daily)
Include protein with each main meal
Prioritise sleep
Manage stress – try some meditation (insight timer app is a great place to start) or seek professional support if needed
Try to incorporate regular exercise into your day- start with gentle activities such as walking, yoga or stretching. Once your energy increases slowly add more
Incorporate a balanced diet with wholefoods and lots of vegetables!
Prioritise self care- spend time in nature, do things you enjoy- one of my favourites is an Epsom salt bath!
Rest when you can
Be kind to yourself!
While depletion and exhaustion are common, they are not normal and not something we have to live with long term. Addressing exhaustion and depletion through a naturopathic approach offers a pathway to renewed health, wellbeing and vitality. By incorporating nourishing foods, lifestyle adjustments, stress management and herbal and nutritional medicines where needed, it is possible to support the body and restore balance.
I love to provide personalised care, and guidance to those experiencing exhaustion and fatigue. I’m passionate about helping you overcome exhaustion and depletion, boosting your energy levels and optimising your health so that you can feel like yourself again.