Rest Is Medicine: Why Your Exhaustion Is Asking You to Slow Down (Not Push Harder)

By Michelle Ringin, Ad. Dip. Western Herbal Medicine, NHAA Member
Last Updated: February 21, 2026 | Reading Time: 11 minutes

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You're running on empty. Again.

You wake up tired, push through your day fuelled by coffee and sheer determination, and collapse each night wondering how you'll do it all again tomorrow. When you mention your exhaustion to friends or family, you hear the same refrain: "You just need to push through. Everyone's tired. That's life."

But somewhere deep inside, you know this isn't right. This bone-deep weariness isn't normal. This isn't just "being busy."

Your exhaustion is trying to tell you something important.

It's not asking you to work harder, optimize more efficiently, or find yet another productivity hack. It's asking you - sometimes pleading with you - to slow down. To rest. To stop.

And in a culture that treats rest as laziness and glorifies relentless productivity, that message feels impossible to hear, let alone honour.

But here's what I've learned after 14 years of working with exhausted, burned-out women who've been running on fumes for years: Rest isn't a reward you earn after being productive enough. Rest is medicine. And without it, you cannot heal.

What You'll Learn in This Article

• Why rest is a biological necessity, not a luxury or character weakness
• The science of what happens in your body when you don't rest
• How to recognize the difference between rest and collapse
• Why "self-care" often isn't actually restful
• Practical ways to incorporate genuine rest into a busy life
• Herbal allies that support deep nervous system restoration
• When exhaustion signals something that needs medical attention

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The Myth That's Destroying Your Health

Rest as "Earned Reward"

Our culture has sold us a dangerous lie: that rest is something you earn through productivity.

Finish your work, complete your to-do list, meet everyone's needs, push through your exhaustion - then you can rest. Maybe. If there's time. If you've done enough.

This mindset treats rest as a luxury, a prize for good behaviour, an indulgence for those fortunate enough to afford it.

But biology doesn't work this way.

Your body doesn't care about your to-do list, your deadlines, or your productivity metrics. It requires rest to function - not as a reward, but as a fundamental physiological necessity, like breathing or sleeping.

Research in chronobiology and stress physiology confirms what our bodies have been screaming: humans are not designed for relentless activity. We're rhythmic beings who require regular periods of rest, recovery, and restoration.

The Glorification of Busy

We live in a culture that treats busyness as a status symbol. When someone asks how you are, "busy" has become the default - almost required - response.

Being too busy to rest is framed as important, successful, dedicated. Meanwhile, admitting you need rest feels like confessing weakness or laziness.

A 2019 study published in Journal of Consumer Research found that busy people are perceived as more important and in higher demand - creating social pressure to maintain exhaustion as proof of worth.

This is making us sick.

The American Psychological Association reports that chronic stress (which rest deprivation both causes and perpetuates) contributes to the six leading causes of death: heart disease, cancer, lung ailments, accidents, liver disease, and suicide.

Rest isn't optional. It's survival.

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What Happens When You Don't Rest: The Science

When you chronically deprive yourself of genuine rest, your body doesn't just feel tired. It begins to break down at multiple levels.

Your Nervous System Gets Stuck

Your autonomic nervous system has two primary states:

Sympathetic ("fight or flight"): Activated during stress, danger, or activity. Heart rate increases, digestion slows, muscles tense, stress hormones release.

Parasympathetic ("rest and digest"): Activated during safety and rest. Heart rate slows, digestion activates, muscles relax, repair processes engage.

These states should alternate naturally throughout your day and night.

But chronic rest deprivation keeps you locked in sympathetic activation.

A 2020 study in Nature Reviews Neuroscience found that prolonged sympathetic dominance literally rewires your brain, making it progressively harder to access the parasympathetic state. Your nervous system forgets how to rest - even when you desperately need it.

This is why you can finally have time to relax but feel anxious, agitated, or unable to "turn off." Your nervous system is stuck.

Your Hormones Become Dysregulated

Rest deprivation wreaks havoc on your endocrine system:

Cortisol dysregulation: Chronic stress flattens your natural cortisol rhythm. Instead of peaking in the morning and declining at night, levels become erratic or chronically elevated. This contributes to weight gain, blood sugar issues, immune suppression, and sleep disruption.

Reproductive hormone disruption: Research shows that chronic stress and inadequate rest can disrupt menstrual cycles, worsen perimenopause symptoms, and reduce fertility.

Thyroid suppression: Your thyroid (which regulates metabolism and energy) often downregulates under chronic stress as a protective mechanism - leaving you even more exhausted.

Insulin resistance: Rest deprivation impairs glucose metabolism, increasing diabetes risk and contributing to stubborn weight gain.

Your Immune System Weakens

During rest - particularly sleep, but also wakeful rest—your body produces cytokines and other immune compounds essential for fighting infection and inflammation.

A landmark 2019 study in Nature found that even one night of inadequate rest significantly impairs immune function. Chronic rest deprivation increases susceptibility to everything from colds to serious illness.

Your Brain Literally Shrinks

Research using MRI imaging has shown that chronic stress and rest deprivation are associated with reduced volume in the hippocampus (memory centre) and prefrontal cortex (decision-making, emotional regulation).

The glymphatic system - your brain's waste clearance system - operates primarily during rest and sleep. Without adequate rest, metabolic waste accumulates in neural tissue, potentially contributing to cognitive decline and neurodegenerative diseases.

Your Heart Suffers

Multiple large-scale studies confirm that chronic stress and insufficient rest increase risk of:

• Hypertension (high blood pressure)
• Cardiovascular disease
• Heart attack
• Stroke

Your heart, like every other muscle in your body, needs periods of lower demand to recover and maintain function.

Inflammation Becomes Chronic

Rest deprivation activates inflammatory pathways throughout your body. Chronic inflammation is now recognized as a root cause or contributing factor in virtually every chronic disease: heart disease, diabetes, cancer, autoimmune conditions, Alzheimer's, depression.

A 2017 review in Biological Psychiatry documented the clear link between inadequate rest, elevated inflammatory markers, and disease progression.

Your exhaustion isn't "all in your head." It's in your nervous system, your hormones, your immune function, your brain, your heart, and your cells.

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The Difference Between Collapse and Rest

Here's something crucial I see in my practice constantly: most women have forgotten what true rest actually feels like.

What they call "rest" is actually collapse - the moment when their depleted system finally gives out.

Collapse Looks Like:

• Falling into bed the moment you finish your tasks
• Scrolling mindlessly through your phone, barely registering what you see
• Zoning out in front of the television in a semi-conscious state
• Sleeping for hours but waking unrefreshed
• Feeling guilty, anxious, or agitated while "resting"
• Only stopping when your body literally cannot continue

Collapse is what happens when you've ignored your body's signals for rest until you have no choice. It's passive, often accompanied by shame or anxiety, and it doesn't genuinely restore you.

True Rest Looks Like:

• Intentional: You choose to rest before you're completely depleted
• Present: You're aware and engaged, not checked out or dissociated
• Restorative: You emerge feeling more resourced, not just less exhausted
• Guilt-free: You understand rest is necessary, not indulgent
• Active in a gentle way: True rest can include gentle movement, creativity, or connection - it's not always stillness

The key difference is this: collapse happens to you. Rest is something you actively choose and create.

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Why "Self-Care" Often Isn't Restful

The wellness industry has co-opted the language of rest and repackaged it as "self-care" - often in ways that are anything but restful.

The Self-Care Industrial Complex

You're told you need to:

• Exercise more
• Eat perfectly
• Meditate daily
• Journal
• Take supplements
• Do face masks
• Practice yoga
• Get massages
• Optimize your morning routine
• Manifest abundance
• Practice gratitude

And here's what often happens: Self-care becomes another to-do list. Another way you're failing. Another performance of wellness that leaves you more exhausted than before.

True rest doesn't require purchasing anything, achieving anything, or performing for anyone.

Rest vs. Productivity-Disguised-as-Rest

Some activities marketed as restful are actually still productivity-focused:

• Exercise: Valuable for health, but often intense and depleting, not restful
• Meal prep: Nourishing, but still labour
• Organizing your space: Can feel good, but it's work
• Self-improvement activities: Reading self-help books, taking courses—still achievement-oriented

These aren't bad activities. But they're not rest.

Rest is the radical act of doing nothing productive at all.

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A Word from the Herbal Community

This understanding of rest as essential medicine isn't new - it's ancient wisdom that modern culture has forgotten.

As herbalist Rosemary Gladstar so beautifully expresses:

"Our bodies are not machines. They're living ecosystems that require regular periods of rest, just as the earth rests in winter. When we override our natural need for rest season after season, we deplete our deepest reserves. The herbs can support us, but they cannot replace the fundamental medicine of doing less, being still, and allowing ourselves to simply exist without purpose or productivity."

In my 14 years of practice, I've seen this truth play out countless times. The most powerful healing often comes not from the most sophisticated herbal formula, but from finally giving yourself permission to rest - truly, deeply, unapologetically rest.

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How to Actually Rest: A Practical Guide

If you've been running on empty for years, genuine rest might feel unfamiliar, uncomfortable, or even impossible. Here's how to begin.

1. Start Where You Are

You don't need to overhaul your entire life or quit your job. Start with what's possible right now.

Micro-rests (1-5 minutes):

• Close your eyes and take 10 slow breaths
• Step outside and feel the sun or breeze on your skin
• Lie down on the floor for 3 minutes
• Sit in your car before going inside
• Look out a window without multitasking

Short rests (10-30 minutes):

• A cup of tea drunk slowly without distraction
• Lying down with your legs up the wall
• Sitting in nature without your phone
• A gentle bath
• Reading something genuinely pleasurable (not self-improvement)

Extended rests (1+ hours):

• An afternoon nap
• A slow walk with no destination
• An evening with all plans cancelled
• A morning with nothing scheduled
• A full day of unstructured time

2. Learn to Recognize Your Body's Rest Signals

Your body is constantly communicating its need for rest. Most of us have learned to ignore or override these signals.

Early signals (listen here):

• A gentle feeling of tiredness
• Slightly less motivation
• Mild muscle tension
• Craving quiet or solitude
• Reduced concentration

Medium signals (really time to rest):

• Noticeable fatigue
• Irritability or emotional reactivity
• Physical tension or discomfort
• Food cravings (especially sugar/caffeine)
• Frequent yawning

Late signals (emergency rest needed):

• Bone-deep exhaustion
• Illness or injury
• Emotional breakdown
• Complete overwhelm
• Physical collapse

The goal is to rest at the early signals, not wait for the emergency.

3. Create "Permission Structures"

If guilt prevents you from resting, create external reasons that make rest acceptable:

• Schedule it: Put "rest" in your calendar like any other appointment
• Doctor's orders: Tell yourself (truthfully) that rest is medical necessity
• Call it something else: "Nervous system regulation" sounds more legitimate than "doing nothing"
• Make it a ritual: Tea ceremony, evening wind-down, morning pause (structure makes it feel purposeful)

Whatever mental framework helps you actually rest - use it.

4. Protect Your Rest

Rest requires boundaries:

• Turn off notifications
• Close the door
• Tell people you're unavailable
• Say no to non-essential requests
• Stop checking email/social media
• Let things be "good enough" rather than perfect

You don't owe anyone an explanation for taking care of your basic biological needs.

5. Expect Discomfort (At First)

If you've been running on adrenaline for years, genuine rest might initially feel:

• Uncomfortable or agitating
• Boring
• Anxiety-provoking
• Guilt-inducing
• Physically strange

This is normal. Your nervous system is recalibrating. The discomfort will ease as rest becomes more familiar.

Be patient and compassionate with yourself during this adjustment.

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Herbal Allies for Deep Rest and Nervous System Restoration

While nothing replaces genuine behavioural rest, certain herbs can profoundly support your nervous system's ability to shift from "overdrive" into genuine rest mode.

Nervine Tonics (Rebuild Nervous System Capacity)

Oatstraw (Avena sativa):
Deeply nourishing to exhausted nervous systems. Supports the capacity for rest over time rather than forcing immediate sedation.
Research: A 2011 study in Nutritional Neuroscience found oat extract improved stress resilience and cognitive function.
Use: 2-3 cups of strong infusion daily, or as tincture

Skullcap (Scutellaria lateriflora):
Calms nervous system hyperactivity, especially the "tired but wired" feeling.
Research: Studies confirm anxiolytic (anti-anxiety) effects and nervous system restoration properties.
Use: Tincture or tea, especially evening

Adaptogens (Support Stress Response)

Ashwagandha (Withania somnifera):
Helps regulate cortisol and supports healthy stress response. Particularly helpful when stress has depleted adrenal function.
Research: Multiple RCTs demonstrate significant stress reduction and improved sleep.
Use: 300-600mg standardized extract daily

Tulsi/Holy Basil (Ocimum sanctum):
Reduces stress hormone levels while supporting mental clarity and calm.
Research: Documented ability to reduce cortisol and improve stress adaptation.
Use: As tea (very pleasant flavour) or capsule

Gentle Sedatives (Support Sleep and Deep Rest)

Passionflower (Passiflora incarnata):
Quiets mental chatter and supports the transition into rest.
Research: Clinical trials show effectiveness for anxiety and sleep comparable to pharmaceutical options.
Use: Tea or tincture, particularly evening

Linden/Lime Flower (Tilia spp.):
Gentle, heart-opening sedative that supports emotional rest.
Research: Traditional use well-documented; preliminary research confirms anxiolytic effects.
Use: As a lovely evening tea

Heart-Centered Herbs (Emotional Rest)

Rose (Rosa spp.):
Opens the heart, soothes grief and overwhelm, supports emotional softening.
Traditional use: Cross-cultural use for "heartache" and emotional exhaustion.
Use: Tea, honey, or essence

Hawthorn (Crataegus spp.):
Supports both physical heart health and emotional heart healing. Particularly helpful when exhaustion has affected cardiovascular function.
Research: Extensive cardiovascular research; traditional use for emotional support.
Use: Tea, tincture, or extract

How to Use These Herbs

For general nervous system support:
Combine oatstraw, tulsi, and rose as a daily tea. Drink 2-3 cups throughout the day.

For evening wind-down:
Passionflower, linden, and chamomile tea 1-2 hours before bed.

For daytime stress resilience:
Ashwagandha as capsule or powder in the morning.

Always: Work with a qualified herbalist for personalized recommendations, proper dosing, and safety evaluation based on your health history and medications.

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When Exhaustion Signals Something More Serious

While chronic rest deprivation causes profound fatigue, sometimes exhaustion indicates an underlying medical condition requiring diagnosis and treatment.

Seek Medical Evaluation If You Experience:

• Sudden, severe fatigue that significantly impairs daily function
• Unintentional weight loss or gain (more than 10% body weight)
• Persistent fever or night sweats
• Shortness of breath with minimal exertion
• Chest pain or severe palpitations
• Severe headaches or neurological symptoms
• Depression including thoughts of self-harm
• Fatigue that worsens with rest (can indicate conditions like CFS/ME)
• Extreme thirst and frequent urination (diabetes screening needed)

Conditions that can cause or contribute to severe fatigue include:

• Anaemia
• Thyroid disorders
• Diabetes
• Sleep apnoea
• Heart conditions
• Autoimmune diseases
• Chronic fatigue syndrome/ME
• Depression or anxiety disorders
• Nutritional deficiencies

Herbal medicine supports your body's capacity for rest and healing, but it cannot replace appropriate medical diagnosis and treatment when needed.

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The Radical Act of Resting

In a culture that equates your worth with your productivity, choosing to rest is revolutionary.

It's a declaration that you are valuable simply for existing, not for what you produce or achieve.

It's a refusal to sacrifice your health, wellbeing, and very life force on the altar of productivity.

It's a reconnection with your fundamental humanness - your need for stillness, for rhythm, for seasons of doing and seasons of being.

Rest is not laziness. It is not self-indulgence. It is not something to feel guilty about.

Rest is the foundation of health, the precondition for healing, and the prerequisite for sustainable living.

Your exhaustion is asking you to slow down. To stop. To listen.

What would happen if you honoured that request?

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You Deserve to Rest

If you've read this far, you're likely exhausted. Deeply, profoundly tired in a way that isn't fixed by a good night's sleep or a weekend off.

You've probably been pushing through for so long that you've forgotten what it feels like to be genuinely rested.

I want you to know: You deserve rest. Not because you've earned it through productivity, but simply because you're a living being who needs it to survive and thrive.

You don't need to justify your rest or prove you're "tired enough" to deserve it.

You don't need to wait until you've finished everything (there will always be more).

You don't need to optimize your rest or make it productive.

You just need to let yourself stop.

Even for a few minutes today.

Put down your phone. Close your eyes. Take ten slow breaths.

Feel your body. Notice you're here, alive, worthy of care.

That's where healing begins.

Read our Blog on the therapeutic benefits of the Tea Ritual

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Ready for Support on Your Rest Journey?

If you're struggling with chronic exhaustion, burnout, or a nervous system that's forgotten how to rest, personalized herbal medicine can provide profound support.

As an accredited herbalist with 14 years of clinical experience, I specialize in supporting women who've been running on empty for far too long. Together, we'll create a personalized herbal protocol that supports your nervous system, hormones, and overall capacity for rest and restoration.

Book a free 10-minute discovery call to explore how herbal medicine and intentional rest practices can help you reclaim your vitality, your peace, and your life.

Because you deserve more than survival mode. You deserve to feel genuinely rested, deeply nourished, and truly alive.

Book Your Free Discovery Call →

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Frequently Asked Questions

How much rest do I actually need?

This varies by individual, but research suggests adults need 7-9 hours of sleep plus regular periods of wakeful rest throughout the day. If you're recovering from chronic exhaustion, you may need significantly more rest initially.

What if I literally don't have time to rest?

If your life genuinely allows no time for rest, something needs to change - whether that's delegating tasks, saying no to commitments, or seeking support. Chronic rest deprivation will eventually force rest through illness or breakdown. Choosing rest proactively is always better than having it forced upon you.

Is lying in bed scrolling my phone rest?

No. While it feels like rest because you're stationary, screen time (especially social media) activates your nervous system rather than allowing it to downshift into genuine rest mode.

Can I be "too tired" for rest to help?

If you're severely exhausted, rest alone may not be sufficient - you may need medical evaluation, nutritional support, herbal medicine, or other interventions. However, rest is still foundational to recovery.

How do I rest when I feel anxious or guilty?

This is very common. Start with very short periods (even 3-5 minutes) and gradually build your tolerance. Working with the nervous-supporting herbs mentioned can help ease the physical sensation of anxiety during rest.

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About the Author

Michelle Ringin is an accredited Western Herbalist (Dip. Western Herbal Medicine) and Weight Management Practitioner with over 14 years of clinical experience. She is a passionate advocate for rest as medicine and works extensively with women experiencing burnout, chronic fatigue, and nervous system dysregulation. Michelle is a member of the National Herbalists Association of Australia (NHAA) and practices from her clinic in Lithgow, offering personalised herbal consultations and nervous system support for both humans and their beloved animal companions.

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Medical Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided should not replace professional medical advice. If you're experiencing severe or persistent exhaustion, please consult with a qualified healthcare practitioner to rule out underlying medical conditions. While the herbs mentioned are generally considered safe when used appropriately, individual responses vary, and some have contraindications or medication interactions. Always consult with a qualified herbalist and your GP before starting any herbal protocol, especially if you have existing health conditions, are pregnant or breastfeeding, or take medications. Individual results may vary.

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References

1. Irwin MR. "Sleep and inflammation: partners in sickness and in health." Nature Reviews Immunology. 2019;19(11):702-715.
2. Bellezza S, et al. "Conspicuous consumption of time: When busyness and lack of leisure time become a status symbol." Journal of Consumer Research. 2017;44(1):118-138.
3. McEwen BS. "Neurobiological and Systemic Effects of Chronic Stress." Chronic Stress. 2017;1:2470547017692328.
4. Besedovsky L, et al. "The Sleep-Immune Crosstalk in Health and Disease." Physiological Reviews. 2019;99(3):1325-1380.
5. Bauer ME, et al. "Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation." Physical Therapy. 2014;94(12):1816-1825.
6. Kennedy DO, et al. "Effects of 8 weeks administration of Korean Panax ginseng extract on the mood and cognitive performance of healthy individuals." J Ginseng Res. 2018;42(4):427-433.
7. Lopresti AL, et al. "An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract." Medicine (Baltimore). 2019;98(37):e17186.
8. Miroddi M, et al. "Passiflora incarnata L.: ethnopharmacology, clinical application, safety and evaluation of clinical trials." J Ethnopharmacol. 2013;150(3):791-804.
9. Mills S, Bone K. "Principles and Practice of Phytotherapy: Modern Herbal Medicine." 2nd ed. Churchill Livingstone; 2013.
10. Maté G. "When the Body Says No: The Cost of Hidden Stress." Vintage Canada; 2003.

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Exhausted, overwhelmed, and running on empty? At Inner Peace Holistic Herbal Therapy, we offer compassionate, evidence-informed herbal care and practical rest practices for women who've been pushing through for far too long. You're not alone - and rest is your birth right, not a reward.

Inner Peace Holistic Herbal Therapy
Healing, Naturally. Together.
Located Lithgow | 0490 335 602 | info@innerpeacehealth.com.au
NHAA Member 155639 | ABN: 30 8

Why You're So Tired All the Time (And It's Not Just Perimenopause)

By Michelle Ringin, Ad. Dip. Western Herbal Medicine, NHAA Member
Last Updated: January 31, 2026 | Reading Time: 8 minutes

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You're waking up exhausted. You push through your day on sheer willpower, counting down the hours until you can collapse into bed. But even after a full night's sleep, you still wake up feeling like you haven't rested at all.

Sound familiar?

If you've mentioned this to your GP and heard "It's probably just perimenopause" or "That's normal at your age," you're not alone. According to research published in Menopause journal, up to 85% of perimenopausal women report significant fatigue, yet many feel their concerns are dismissed.

Here's what I've learned after 14 years of supporting women through this exact experience: your bone-deep exhaustion goes far deeper than hormonal changes alone. Your fatigue is real, it's valid, and most importantly, there are tangible reasons why you feel this way -  along with gentle, effective ways to support your body back toward vitality.

What You'll Learn in This Article

• The interconnected physiological causes of perimenopause fatigue beyond hormones
• How adrenal depletion, thyroid shifts, and nutritional deficiencies compound exhaustion
• Evidence-based herbal approaches for each layer of fatigue
• When to seek additional medical support
• Practical next steps for personalised care

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It's Not All in Your Hormones (Though They Play a Part)

Yes, perimenopause and menopause bring hormonal shifts that absolutely contribute to fatigue. Fluctuating oestrogen and progesterone levels affect your sleep quality, mood, energy production, and stress response.

But here's what often gets missed: blaming everything on "hormones" oversimplifies the complex physiological changes happening in your body during this transition.

When healthcare practitioners stop at perimenopause as the sole cause, they often miss the deeper layers of exhaustion that have been building for years - sometimes decades.

The Research Behind Perimenopause Fatigue

Studies show that women in perimenopause experience:

• Decreased mitochondrial function (your cells' energy powerhouses)
• Altered cortisol rhythms affecting daily energy patterns
• Changes in neurotransmitter production impacting mood and motivation
• Disrupted sleep architecture reducing restorative rest

But these changes don't happen in isolation. They interact with other physiological systems in ways that compound fatigue.

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The Real Reasons You're So Tired

1. Your Adrenal Glands Are Depleted

What's happening: Your adrenal glands produce cortisol, the hormone that helps you respond to stress and maintain stable energy throughout the day. If you've spent years juggling work, family, emotional labour, and the mental load of running a household, your adrenals have been working overtime.

Chronic stress doesn't just make you feel overwhelmed - it physically exhausts the hypothalamic-pituitary-adrenal (HPA) axis responsible for keeping your energy stable.

Common signs of adrenal depletion:

• Waking up tired despite adequate sleep
• Difficulty getting going in the morning
• Afternoon energy crashes (typically 2-4pm)
• Feeling "tired but wired" at night
• Increased sensitivity to stress
• Salt or sugar cravings

Evidence-based herbal support:

Adaptogenic herbs have been extensively studied for their ability to support healthy stress response and adrenal function:

• Ashwagandha (Withania somnifera): A 2012 study in the Indian Journal of Psychological Medicine found ashwagandha significantly reduced cortisol levels and improved stress resistance in chronically stressed adults.

• Rhodiola (Rhodiola rosea): Research published in Phytomedicine demonstrated rhodiola's ability to reduce fatigue and improve mental performance in stress-related exhaustion.

• Licorice root (Glycyrrhiza glabra): Contains compounds that support cortisol levels when depleted, though should be used under professional guidance due to potential blood pressure effects.

Important note: While adaptogenic herbs are generally well-tolerated, they should be prescribed individually based on your unique presentation. Some may not be appropriate if you have certain health conditions or take specific medications.

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2. Your Thyroid Function Has Shifted

What's happening: Perimenopause often coincides with changes in thyroid function. Your thyroid controls metabolism, energy levels, body temperature, and mood. When it's underactive - even subclinically - you can experience cold sensitivity, sluggishness, brain fog, and profound fatigue.

Why standard testing misses the picture:

Many women are told their thyroid is "normal" based on TSH (thyroid stimulating hormone) testing alone. However, optimal thyroid function requires looking at:

• Free T4 and Free T3 levels
• Reverse T3
• Thyroid antibodies
• Symptoms alongside numbers

Research indicates that subclinical hypothyroidism affects 3-8% of women, with rates increasing significantly during perimenopause.

Evidence-based herbal support:

• Bladderwrack (Fucus vesiculosus): Rich in iodine and trace minerals that support thyroid hormone production. Should only be used when iodine deficiency is confirmed, as excess iodine can worsen some thyroid conditions.

• Motherwort (Leonurus cardiaca): While not directly thyroid-supporting, this nervine herb helps regulate the cardiovascular and nervous system symptoms that often accompany thyroid imbalance.

When to seek medical support: If you suspect thyroid issues, comprehensive testing with your GP or endocrinologist is essential. Some thyroid conditions require pharmaceutical intervention, and herbal medicine works best as complementary support in these cases.

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3. You're Nutritionally Depleted

What's happening: Women in perimenopause are often running on nutritional fumes. The combination of increased physiological demands, years of giving to others, and potentially compromised digestion creates a perfect storm for deficiency.

Common deficiencies causing fatigue:

Iron: Especially common if you're still menstruating or experiencing heavy perimenopausal periods. The WHO estimates that 30% of women globally are anaemic, with iron deficiency being the leading cause.

B vitamins: Essential for cellular energy production. B12 and folate deficiencies are particularly linked to fatigue and cognitive symptoms.

Magnesium: Required for over 300 enzymatic reactions, including energy metabolism, muscle relaxation, and sleep regulation. Studies suggest 50-70% of adults don't meet the recommended daily intake.

Vitamin D: Low levels are strongly correlated with fatigue, low mood, and immune dysfunction. Australian research shows vitamin D insufficiency affects up to 31% of adults.

Evidence-based herbal support:

• Nettle leaf (Urtica dioica): Exceptionally mineral-rich, containing bioavailable iron, calcium, magnesium, and silica. A study in the Journal of Herbal Medicine demonstrated nettle's nutritive properties and anti-inflammatory effects.

• Dandelion root (Taraxacum officinale): Supports digestive function and nutrient absorption through gentle bitter action. Also provides potassium and other minerals.

Important: Herbal nutrition should complement, not replace, addressing deficiencies through diet and, when necessary, targeted supplementation under professional guidance.

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4. Your Nervous System Is Stuck in Overdrive

What's happening: After years of being "on," your nervous system may have lost its ability to downshift into parasympathetic ("rest and digest") mode. You fall into bed exhausted, but your mind races. You wake at 3am unable to return to sleep. You feel anxious without clear cause.

This is nervous system dysregulation - when your body has been in sympathetic ("fight or flight") activation for so long that it no longer recognises safety signals. Rest becomes physiologically difficult, even when you're desperately tired.

The science: Research in neuroscience shows that chronic stress literally rewires neural pathways, making the stress response more sensitive while dampening the relaxation response. This affects:

• Heart rate variability
• Cortisol rhythms
• Sleep initiation and maintenance
• Digestive function
• Immune regulation

Evidence-based herbal support:

Nervine herbs have been used traditionally and studied for their ability to nourish and restore nervous system function:

• Oatstraw (Avena sativa): A gentle nervous system trophorestorative. Research published in Nutrients showed oat extracts improved cognitive performance and reduced stress responses.

• Passionflower (Passiflora incarnata): Multiple studies demonstrate passionflower's anxiolytic (anti-anxiety) effects comparable to some pharmaceutical options, without the side effects.

• Linden flower (Tilia spp.): Traditional nervine with mild sedative properties. A 2015 study confirmed its anxiolytic and sedative effects through GABAergic mechanisms.

These herbs don't just mask symptoms - they support the restoration of healthy nervous system function over time.

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5. Sleep Architecture Has Changed

What's happening: Even if you're "getting enough sleep," the quality may have deteriorated significantly. Perimenopause disrupts sleep architecture - the natural cycling through light sleep, deep sleep, and REM sleep your body needs for restoration.

Common perimenopause sleep disruptions:

• Night sweats and hot flushes
• Restless leg syndrome
• Frequent waking
• Lighter, less restorative sleep
• Sleep apnoea (risk increases after menopause)

Poor sleep doesn't just make you tired the next day - research links chronic sleep disruption to:

• Impaired immune function
• Reduced emotional resilience
• Metabolic dysregulation
• Increased inflammation
• Cognitive decline

Evidence-based herbal support:

• Valerian (Valeriana officinalis): Multiple clinical trials demonstrate valerian's effectiveness in improving sleep quality and reducing sleep latency (time to fall asleep).

• Hops (Humulus lupulus): Often combined with valerian, research shows hops' sedative properties through interaction with GABA receptors.

• California poppy (Eschscholzia californica): Gentle sedative and analgesic properties. Studies show it improves sleep quality and reduces night time waking.

Note: These herbs work best when combined with sleep hygiene practices and addressing underlying causes of sleep disruption (such as night sweats, which may need separate herbal or medical support).

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6. The Weight of Invisible Labour

Let's acknowledge something rarely discussed in medical consultations: the sheer mental and emotional load you carry.

The research on emotional labour: Studies in occupational health and feminist sociology have documented how the invisible work of remembering, planning, anticipating, and emotional caretaking depletes actual, measurable energy resources.

This cognitive and emotional labour:

• Activates the same stress pathways as physical labour
• Requires glucose and other metabolic resources
• Prevents true mental rest
• Compounds physical exhaustion

You're not just tired from doing things. You're tired from holding everything together. And that kind of exhaustion doesn't show up on blood tests - but it's very real.

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A Word from the Herbal Community

This integrated approach to perimenopause fatigue isn't just my clinical observation - it's supported by leaders in herbal medicine worldwide.

As renowned herbalist Rosemary Gladstar, author of Herbal Healing for Women, explains:

"Fatigue in midlife women is rarely about one thing. It's a tapestry of hormonal shifts, nutritional depletion, nervous system overwhelm, and years of relentless giving. Herbal medicine excels here because it addresses the whole person—not just isolated symptoms. We're not looking for quick fixes; we're restoring the body's innate capacity to heal and renew itself."

In my 14 years of practice, this whole-person perspective has proven essential. Every woman I work with has a unique pattern of fatigue - and that's exactly why personalised herbal care works where one-size-fits-all approaches fail.

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You Deserve More Than "It's Just Your Age"

Fatigue isn't a character flaw, laziness, or something to power through. It's your body communicating - sometimes urgently - that it needs support, nourishment, and rest.

What Holistic Herbal Care Offers

When you work with a qualified herbalist, you receive:

Comprehensive assessment of your unique presentation, including:

• Detailed health history
• Current symptoms and their patterns
• Stress levels and life circumstances
• Sleep quality and patterns
• Nutritional status and dietary habits
• Emotional and mental health
• Current medications and health conditions

Personalised herbal formulations addressing:

• Your specific pattern of fatigue
• Root causes, not just symptoms
• Multiple interconnected systems
• Your individual constitution and needs

Ongoing support and adjustment:

• Regular check-ins to monitor progress
• Formula adjustments as your body responds
• Education about your herbs and how they work
• Empowerment to understand your own health

Integration with conventional care:

• Collaboration with your existing healthcare team when appropriate
• Recognition of when medical intervention is necessary
• Complementary support for conditions requiring pharmaceutical treatment

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When to Seek Additional Medical Support

While herbal medicine can profoundly support fatigue recovery, certain symptoms warrant immediate medical evaluation:

• Sudden, severe fatigue that significantly impacts daily function
• Unexplained weight changes
• Persistent fever or night sweats
• Chest pain or severe palpitations
• Severe or unusual headaches
• Shortness of breath
• Signs of depression including loss of interest in activities, feelings of hopelessness

These could indicate conditions requiring medical diagnosis and treatment, such as anaemia, thyroid disorders, diabetes, heart conditions, or clinical depression.

Herbal medicine works best as part of an integrated approach to your health, complementing rather than replacing appropriate medical care.

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Ready to Feel Like Yourself Again?

You don't have to keep waking up exhausted. You don't have to accept fatigue as your new normal. There is another way - one that's gentle, evidence-informed, and deeply respectful of your body's wisdom.

As an accredited herbalist with over 14 years of experience supporting women through perimenopause, I create personalised herbal protocols that address the root causes of your unique fatigue pattern.

Book a free 10-minute discovery call to explore how personalised herbal medicine can help you reclaim your energy, clarity, and vitality. Together, we'll uncover what's really driving your fatigue and create a plan that works with your body, not against it.

Because you deserve to feel held, supported, and genuinely cared for on your journey back to wellness.

Book Your Free Discovery Call → 

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Frequently Asked Questions

How long does it take to see results with herbal medicine for fatigue?

Most clients notice initial improvements within 2-4 weeks, with more significant changes by 6-8 weeks. However, deep restoration of depleted systems typically takes 3-6 months of consistent herbal support combined with lifestyle changes.

Can I take herbs while on other medications?

Many herbs can be safely used alongside conventional medications, but some have interactions. This is why working with a qualified herbalist who takes a complete health history is essential. I always check for interactions and collaborate with your GP when needed.

Are herbal remedies safe during perimenopause?

When prescribed appropriately by a qualified practitioner, herbal medicines have an excellent safety profile. However, individualised prescription is key - what works beautifully for one person may not be suitable for another.

Will herbs interfere with HRT or other perimenopause treatments?

Herbal medicine can complement HRT and other treatments very effectively. Some herbs support the same pathways as HRT, while others address different aspects of wellbeing. Full disclosure of all supplements and medications ensures safe, integrated care.

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About the Author

Michelle Ringin is an accredited Western Herbalist (Dip. Western Herbal Medicine) and Weight Management Practitioner with over 14 years of clinical experience. She is a member of the National Herbalists Association of Australia (NHAA) and specialises in supporting women through perimenopause, burnout, and chronic fatigue. Michelle practices from her clinic in Lithgow, offering personalised herbal consultations for both humans and their beloved animal companions.

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Medical Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information provided should not replace professional medical advice. Always consult with a qualified healthcare practitioner before starting any new herbal protocol, especially if you have existing health conditions, are pregnant or breastfeeding, or take medications. Individual results may vary.

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References

1. Chedraui P, et al. "Assessing menopausal symptoms among healthy women with the Menopause Rating Scale." Maturitas. 2007;57(3):271-278.

2. Chandrasekhar K, Kapoor J, Anishetty S. "A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults." Indian J Psychol Med. 2012;34(3):255-262.

3. Darbinyan V, et al. "Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty." Phytomedicine. 2000;7(5):365-371.

4. Kennedy DO, et al. "Effects of 8 weeks' administration of Korean Panax ginseng extract on the mood and cognitive performance of healthy individuals." J Ginseng Res. 2018;42(4):427-433.

5. Lopresti AL, et al. "An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract." Medicine (Baltimore). 2019;98(37):e17186.

6. Mills S, Bone K. "Principles and Practice of Phytotherapy: Modern Herbal Medicine." 2nd ed. Churchill Livingstone; 2013.

7. Miroddi M, et al. "Passiflora incarnata L.: ethnopharmacology, clinical application, safety and evaluation of clinical trials." J Ethnopharmacol. 2013;150(3):791-804.

8. World Health Organization. "Worldwide prevalence of anaemia 1993-2005." WHO Global Database on Anaemia; 2008.

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Struggling with fatigue, burnout, or perimenopausal symptoms? At Inner Peace Holistic Herbal Therapy, we offer compassionate, evidence-informed herbal care for women navigating this season of life. You're not alone - and you don't have to figure this out by yourself.

Inner Peace Holistic Herbal Therapy
Healing, Naturally. Together.
Located - Lithgow | 0490 335 602 | info@innerpeacehealth.com.au
NHAA Member 155639 | ABN: 30 874 985 213

Rooted in Balance: A Holistic Approach to Weight Wellness

When it comes to weight management, we’ve been taught to focus on numbers: calories, scales, clothing sizes. But at Inner Peace, the focus on positive weight management incorporates holistic herbal medicine as well as nutrition; we believe balance is the true measure of wellness — balance in digestion, hormones, stress, movement, and mood.

Weight is not just a matter of willpower. It's a complex interplay of physical, emotional, and even spiritual factors. That’s why rooting your wellness journey in balance, rather than control, allows the body to shift in its own time — sustainably, gently, and kindly.

A Whole-Person View of Weight Wellness

In a holistic approach, we look at:

• Digestion & Metabolism: Are you digesting your food well? Do you feel nourished after meals? A sluggish metabolism may be influenced by stress, gut flora imbalances, low stomach acid, or lack of vital nutrients.
• Hormonal Rhythms: From thyroid to cortisol to insulin, hormonal balance plays a key role in weight changes — especially around perimenopause, burnout, or chronic stress.
• Nervous System Health: Chronic stress, anxiety, or burnout keeps the body in “fight or flight” mode, disrupting sleep, appetite regulation, and insulin sensitivity.
• Liver Function: A sluggish liver can slow detoxification, hormone clearance, fat metabolism, and digestion — all essential for balance and energy.
• Emotional Wellness: Emotional eating, body shame, trauma, or disconnection from your body’s signals can all affect your journey. Weight becomes a symptom of deeper patterns — not a failure.

We don’t treat a number — we support a person.
And that person deserves compassion, not punishment.

Herbal Allies That Support Whole-Body Balance

These selected herbs don’t work by forcing change — they gently coax the body back into rhythm, addressing underlying imbalances:

Herb	Action	Notes
Schisandra	Adaptogen, liver support, stress resilience, antioxidant	Builds stamina and supports liver clearance of hormones
Burdock Root	Liver and lymphatic tonic, gentle detox, supports gut flora	Especially helpful for stagnation, skin conditions, sluggish digestion
Cinnamon	Blood sugar regulation, carminative, reduces sweet cravings	Also mildly warming and circulatory
Licorice Root	Adrenal support, modulates cortisol, energy tonic	Use in small amounts; monitor blood pressure
Dandelion Root	Bitter digestive, promotes bile flow, liver detox	Ideal before meals to enhance digestion
Lemon Balm (optional addition)	Calming, mood-supportive, gentle on the gut-brain axis	Great for stress-related bloating or emotional eating

These herbs work in synergy — rather than focusing on weight loss, they create an internal environment where change can unfold naturally.

Nutrient Support for Metabolism, Mood & Energy

In addition to herbal allies, certain nutrients play a central role in metabolic health and emotional regulation:

Nutrient	Why It Matters	Food Sources
Magnesium	Supports insulin sensitivity, sleep, nervous system tone	Pumpkin seeds, spinach, dark chocolate, legumes
Chromium	Helps regulate blood sugar and reduce cravings	Broccoli, oats, eggs, whole grains
Zinc	Needed for appetite regulation, hormone metabolism	Pumpkin seeds, oysters, beef, chickpeas
Vitamin B6 & B12	Supports energy, mood, and fat metabolism	Eggs, poultry, nutritional yeast, sardines
Omega-3s	Anti-inflammatory, improves mood and metabolic health	Flaxseeds, walnuts, salmon, sardines
Choline	Key for fat metabolism and liver support	Eggs (especially yolk), cruciferous veg, soy lecithin

✨ Nourishment is the foundation of healing — not a reward or punishment.

Tea & Tincture Options

Balance & Flow Herbal Tea

Gentle support for digestion, liver, and stress.

Ingredients:

• 1 part Dandelion Root
• 1 part Burdock Root
• 1 part Lemon Balm
• ½ part Schisandra berries
• ¼ part Cinnamon chips

To use:
Steep 1 tbsp in 2 cups hot water for 20 mins (or simmer roots for longer). Sip warm between meals or in the evening as a grounding ritual.

Rooted Balance Tincture Blend

Supports adrenal, liver, and metabolic harmony.

Ratio:

• Schisandra berry tincture
• Burdock root tincture
• Licorice root tincture
• Dandelion root tincture
• Cinnamon tincture

Suggested dosage:
Take 2–3 mL in water twice daily before meals. Adjust for constitution, medications, and individual need.

If you’d like to try this tincture to support your weight wellness journey, head to our Custom Blends by following this link:

https://innerpeacehealth.com.au/products/special-herbal-mix

Make a note at the checkout that it is this tincture you’d like.

A Gentle Reminder…

Weight wellness is a journey of returning to wholeness, not striving for perfection.

Your body is wise. Let it be your guide — not your enemy. When you root your approach in balance, nourishment, and compassion, everything begins to shift.

🌿 No force. No shame. Just grounded care and gentle progress.

 

 

 

References 

1. Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy: Modern Herbal Medicine (2nd ed.). Churchill Livingstone.
   — A clinical reference covering actions and modern uses of Burdock, Schisandra, Dandelion, Cinnamon, Licorice, and other metabolic and hepatic herbs.

2. Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.
   — Details the adaptogenic effects of Schisandra and Licorice on stress, fatigue, and endocrine health.

3. Sarris, J., & Wardle, J. (2014). Clinical Naturopathy: An Evidence-Based Guide to Practice (2nd ed.). Elsevier.
   — Offers clinical insights into herbal protocols for stress, digestion, metabolic dysfunction, and the role of the liver in hormonal balance.

4. National Institutes of Health – Office of Dietary Supplements. (2023).

   • Magnesium Fact Sheet for Health Professionals
     https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

   • Chromium Fact Sheet for Health Professionals
     https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
     — Useful for understanding metabolic and blood sugar-related nutrient functions.

5. Harvard T.H. Chan School of Public Health.
   The Nutrition Source – Protein, Fats, and Carbohydrates.
   https://www.hsph.harvard.edu/nutritionsource
   — Discusses the importance of balanced macronutrients and nutrient density for energy and mood.

6. Gibson, G. R., et al. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491–502.
   — Reinforces the link between gut health, prebiotics, and metabolic resilience.

7. Tribole, E., & Resch, E. (2020). Intuitive Eating: A Revolutionary Anti-Diet Approach (4th ed.). St. Martin’s Essentials.
   — Highlights the importance of reconnecting with body cues and healing emotional eating patterns.

8. Jacka, F. N., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1), 23.
   — Demonstrates how nutrient-dense dietary improvements positively impact mood and mental health.

Kind Nourishment: Gentle Tips for Mindful Eating & Herbal Support

In a culture of constant striving and dieting rules, it’s easy to forget that eating can be an act of self-kindness.

We’re taught to track, restrict, and control — but the body doesn’t thrive under pressure. It thrives when it feels safe. Respected. Nourished.

Kind nourishment is the practice of tuning in rather than tightening up. It’s about building trust with your body and offering it the support it actually needs — emotionally, nutritionally, and energetically.

This blog explores mindful eating, nutritional guidance, and herbal allies that help you feel grounded, not guilty.

What Is Kind Nourishment?

Kind nourishment means:

• Eating in response to hunger — not punishment
• Slowing down and savouring food
• Letting go of rigid food rules
• Creating rituals that support digestion and peace
• Trusting that your body knows what it needs

It's not about being perfect. It’s about being present.

Gentle Nutrition Tips

Nutrition is not just about macros — it’s about how food makes you feel.

Try these gentle, body-loving strategies:

• Start the day with protein and healthy fat to reduce cravings
• Include whole foods and fibre-rich plants at every meal
• Sip herbal teas or warm water before meals to support digestion
• Add fermented foods (like yogurt, sauerkraut, or miso) for gut health
• Focus on consistency, not perfection

💡 Tip: Put your fork down between bites. Breathe. Be with your meal.

Herbal Allies for Mindful Eating

Herbs can create rituals around food and help regulate digestion, stress, and appetite:

• Lemon Balm – Soothing, calming, supports digestive comfort
• Tulsi (Holy Basil) – Balances energy and mood, reduces food-related stress
• Cinnamon – Stabilizes blood sugar and reduces cravings
• Dandelion Root – Bitter tonic to support liver and digestion
• Chamomile – Settles the nervous system and gut, perfect after meals

Tea Recipe: Kind Nourishment Blend

Ingredients:

• 1 part Lemon Balm
• 1 part Tulsi
• 1 part Chamomile
• ½ part Dandelion Root
• ½ part Cinnamon Chips

Instructions:
Steep 1 heaped tsp in 1 cup hot water for 10–15 minutes. Drink slowly before or after meals. Best enjoyed without multitasking.

Final Thoughts

Kind nourishment is not another diet trend.
It’s a return to listening. To presence. To care.

Let your meals be moments of connection.
Let your herbs be rituals of support.
Let your body be trusted — not controlled.

You are worthy of nourishment, exactly as you are.

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References 

1. Satter, E. (2005). Secrets of Feeding a Healthy Family. Kelcy Press.

2. Tribole, E., & Resch, E. (2020). Intuitive Eating (4th ed.). St. Martin’s Essentials.

3. Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.

4. Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy. Churchill Livingstone.

5. Harvard Health Publishing. (2022). Mindful eating: Savoring your food and your life.
   https://www.health.harvard.edu/staying-healthy/mindful-eating-savoring-your-food-and-your-life

6. National Center for Complementary and Integrative Health (NCCIH).
   Herbs at a Glance: Chamomile, Lemon Balm, and others.
   https://www.nccih.nih.gov/health/herbsataglance

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Free 4 week Community Weight Management and Healthy Lifestyle program consists of 45min- 1hr sessions, once a week for 4 weeks starting in February.

When we think about health, what exactly comes to mind? Is it physical appearance? Is it having enough stamina, or energy to make it through your day? Or is it just being able to get up in the morning?

There are so many different ways that people perceive what health means, and these differences can be so varied depending on the person themselves.

Lets take a look at what health really is…

The definitions of health are also varied, which can create some internal conflict-

• Classical Medical Research: The absence of disease
• Oxford dictionary meaning: The state of being free from illness or injury
• The World Health Organisation defines health as “… a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

If we were to split these meanings open, which one resonates with you?

“Health” can be complex and have very different meanings to a whole bunch of different people. Not only what they view or perceive health to be, but what it actually means and looks like to them…

The term ‘health’ not only has a variety of different perspectives, but also has 5 ‘Dimensions’ and also ‘Determinants’ of health. Lets have a look at these…

The general population can have very different perspectives of health than a health professional. Some of the perspectives on health can include:

• Health as not ill/ diseased
• Health as a reserve
• Health as physical fitness
• Health as energy and vitality
• Health as social relationships
• Health as function Health as psycho-social wellbeing

If the last 3 years, (post-covid) have taught me anything, it’s made me look at health in a very different way. Whilst  I can see the validity in all those perspectives, being a health professional, I think if I were to look at 3 of those perspectives above, just as a ‘person’, they ones that make me consider health and what that means, they would be- health as a reserve, health as energy and vitality and health as social relationships.

Health as reserve: Well, what does this mean? Health as a reserve identifies a person’s ability to recover quickly should they fall ill. For example, if an individual developed a cold, their health reserve would allow them to quickly combat the cold and return to good health. Someone who does not have a health reserve may take longer to recover, even for minor injuries and illnesses. It’s never too late to start working on building a good health reserve!

Health as energy and vitality: This encompasses the overall energy and enthusiasm of an individual to complete various activities on a daily basis. Energy and vitality can be signified by various abilities, including; ability to get up easily without effort or strain, not feeling tired or lethargic, the ability to continue with activities, maintaining energy and enthusiasm for work related tasks, generally feeling good and well.

Health as social relationships: Various age groups have slightly different approaches and views when it comes to health as social relationships. The older generation identifies health as social relationships with regard to helping others and the enjoyment it bought to them, whereas the younger generation identifies this as spending time with family members. Health as social relationships can be seen in many different ways depending on age, gender, interests, and personality.

These 3 perspectives have been somewhat more enhanced for me post-covid.

Now let’s look at the 5 Dimensions of health; Social, mental, spiritual, emotional and physical dimensions of health.

• Social- Social health relates to the interpersonal relationships a person is able to make and maintain with others. Good social health requires an upkeep of relationships, which involves behaving appropriately, and maintaining socially acceptable standards. Some attributes to good social health can include strong communication skills, accountability, and intimacy. A poor social life can be detrimental to someone’s health as it may increase the likelihood of feeling depressed, increase negative thoughts about themselves, decrease their self-esteem and leave them feeling isolated.
• Mental health- is defined as a state of wellbeing in which a person realises their own potential, can cope with the normal stressors of life, can work productively and fruitfully and is able to contribute to their community. An increase or decrease in mental health will directly impact the remaining health dimensions. Mental health is not to be confused with mental illness.
• Spiritual- is integral to good health care and contributes to the health and well-being of the entire community. Spiritual health not only encompasses religion and prayer, but also the ability to establish harmony and peace in one’s life, the ability to develop congruence between actions and values, and the ability to perceive a common purpose that links creation. Overall health is impacted by spiritual health by increasing a person’s positivity and resilience to stressful events.
• Emotional- Emotional wellbeing includes a person’s ability to manage their own feelings and associated behaviours, cope efficiently under pressure or stress, and adjust to changes in their lifestyle. This dimension of health emphasises the importance of being aware and accepting feelings and stressors, whether positive or negative.
• Physical- Physical health encompasses an individuals entire health status and can be defined as the absence of disease. It can also be viewed as simply the physical capabilities and fitness levels of an individual. A decline in physical health can trigger a decline in one of the other health dimensions.

Now that we have an understanding of the Dimensions, lets look at the ‘Determinants’ of health.

The Determinants of health refers to any influence that directly impacts or shapes an individual’s community’s or population's health, either positively or negatively. Determinants of health refer to environmental and circumstantial situations which are not necessarily in the complete control of the individual.

Some examples of determinants of health include:

• Genetics
• Income
• Education
• Relationships
• Residency
• Community environment

On a larger, more broader scale of ‘Determinants of Health’, lets have a discussion on the following 3:

Social, economic and political determinants: This determinant includes factors such as income, employment, education, social support and housing, which are all intricately linked to health. In general, individuals from poorer social or economic backgrounds or with poor government policies are at greater risk of poor health, have higher rates of illness, disability and live shorter lives than those who are more advantaged.

Cultural health: Different cultural values and characteristics may shape an individuals concept of what health is. Common cultural beliefs relate to an individual’s weight and physical appearance, age, form and function. Many cultures still believe that weight is a direct indicator of health.

Population/ social health vs individual health: both are intertwined since the same external factors affect both, social constraints affect the health of the individual as well as the health of the population. To improve the health of the community, these factors need to be considered.

I hope that by sharing this article, it has shed some light on how complex health can be, how it can be influenced by a number of factors, and that health is more than just being one dimensional.

If not, then I hope it just got you thinking about how you view health and what it means for you.