Natural Health: I'm a mum in my early 40s and running on empty 

Plus: how to deal with indigestion and bloating after the festive feed

Pic: iStock

I usually wake up full of energy but I’m running on empty by the early afternoon. I’m in my early 40s, have young children and work full-time. I used to be able to do it all but I’m struggling to get through the day. Is there a remedy you could recommend?

This is a hectic time of year, without the additional demands of small children, full-time work, and the hormonal changes women experience in their early 40s.

Some remedies can help with fatigue, but I would also suggest you make an appointment with a women’s health specialist to assess your hormone levels since it is likely that perimenopause is a factor in your struggles. It is also wise to have your ferritin and thyroid markers checked at the same time.

If you feel that overwhelm and significant stress load are the primary contributing factors, you might like to try herbal remedies such as Siberian ginseng (Eleutherococcus senticosus) or Ashwagandha root (Withania somnifera).

If you know that you are doing your best in terms of diet and lifestyle but still can’t gain traction in terms of energy, then consider Korean ginseng (Panax ginseng).

Last but not least, maca powder is a remedy that addresses flagging energy levels and helps to buffer hormone-related symptoms. Maca (Lepidium meyenii) is an adaptogenic root vegetable found in Peru which helps nourish the body, balance hormones, and boost energy levels. It is important you look for activated or ‘gelatinised’ (nothing to do with the animal by-product gelatin) maca powder. The gelatinising or activation process is where the dried root is heated and pressurised to break the starch bonds and remove the indigestible fibres.

You can use maca powder in smoothies, hot drinks, porridge, muffins, bliss balls, pancakes, yoghurt, or even raw chocolate. Maca pairs well with carob, cacao, chia seeds, berries, honey, nut butters, warming spices, and medicinal mushrooms. Begin with a teaspoon daily and gradually increase this until you consume a tablespoon daily.

I love rich festive food but unfortunately, it doesn’t agree with me. What can I take to ease the indigestion and bloating?

Enzymes can be lost in the cooking and processing of food. However, we also experience a natural decrease in internal enzyme production as we age.

Udo’s Choice Ultimate Digestive Enzyme Blend (60 capsules cost €29.99) is a comprehensive formulation of ten active plant-based enzymes to help break down proteins, fats, carbohydrates, soluble fibre, starch, milk sugars and complex sugars.

Take as directed for at least three days before festive dining, continuing until at least three days after everything settles back to ‘normal’. This should go a long way to assisting healthy digestion and improved nutrient absorption.

Spreading out your celebrations so that you can enjoy smaller meals across the day rather than having large meals will undoubtedly make a big difference in how your body copes with the increase in digestive demand.

Eating four to six small portions daily will sit in your stomach far more easily than two to three heavy meals. Ideally, you will want to avoid drinking or eating anything for at least two hours before you go to bed to reduce the likelihood of indigestion or heartburn.

To address the bloating issue, make an infusion using two teaspoons of fennel seeds with one litre of boiling water and steep for five to eight minutes. Sip this infusion throughout the day — you can add honey to taste and drink it either cool or heated. If you can’t stomach the anise notes of fennel, try spearmint and peppermint leaf instead.

• If you have a question for Megan Sheppard, please email it to [e-mail] 
• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.