Tuesday, November 14, 2017

10 Ways to Fight Fatigue Naturally

Overcoming Fatigue Exhaustion to Increase Endurance
Fatigue may refer to a feeling of tiredness, lack of energy or lethargy often due to mental stressors, physical symptoms or related to some medications.  

According to the National Institute of Health will award 4 grants to establish coordinated scientific research on chronic fatigue focusing on cause and treatment of this condition.

It is estimated that 1 million people seek medical attention for fatigue each year in the United States.  Lack of defining fatigue often results in a individuals experience depends on several factors.

Researchers indicate people suffering from lack of energy, hypersomnia, insomnia are indicators of a Fatigue or depression.  Symptoms overlap with CFS chronic fatigue syndrome as researchers report 89% of individuals who are depressed experience fatigue in compression to people with CFS 86% to 100%.

Are some medications you are taking causing feelings of listlessness or lethargy?  If you suspect your medication is causing fatigue it is important not to stop taking prescribed medication.  Talk to your doctor about your medications to find a solution that works for your specific needs.

Medications That Cause Fatigue

  • Blood Pressure Medications- Used to lower blood pressure in the blood vessels
  • Antihistamines- used to treat allergic disorders
  • Statins and Fibrates- used to treat high cholesterol
  • Proton Pump Inhibitors- used for gastroesophageal reflux (GERD)
  • Antidepressants- used to treat depression, eating disorders, obsessive-compulsive disorders, menstrual cramps, smoking cessation
  • Antibiotics- used to treat bacterial infections, ear skin infections, urinary tract infections, food poisoning, pneumonia, meningitis
  • Diuretics- use to treat high blood pressure, glaucoma, edema and other conditions.
  • Antipsychotic- used to treat serious psychiatric disorders, schizophrenia, bipolar disorders
  • Benzodiazepines-used to treat muscle spasms, prevent seizures, insomnia, depression, anxiety disorders.
Chronic fatigue may be caused by many factors including illness, poor diet, insomnia or medications.  Making small changes in personal eating and fitness habits can yield huge results over a short period of time.  Read more below to find simple solutions for gaining more energy with diet, supplements, and fitness strategies targeted to help you sleep better waking up feeling more invigorated.

The Self-help approach includes gradually changing health habits to include better eating habits and daily exercise program.  Eliminating addictive foods such as sugar, sweets treats, sugary drinks, white bread, and pasta will alter your energy level.  Consume whole foods, organic vegetables, fruits and protein for boosting endurance levels.  

According to a report from the Lancet showed patients with chronic fatigue syndrome were treated for a 12 week period with guided graded self-help exercise techniques along with medical professionals had a lower fatigue score.

Seeking professional help can assist and elevate fatigue symptoms along with dietary and fitness improvements. Common causes such as insomnia, poor diet or lack of proper nutrition increase the risk associated with fatigue.  

Physical fatigue associated with muscular fatigue the tempory physical inability for a muscle to perform at an optimal level.  The onset of muscular fatigue depends on the individual's fitness level and other important factors to consider.  Sleep deprivation or interrupted sleep can dramatically increase fatigue and cause weight gain if left untreated resulting in physical weakness or lack of energy in everyday tasks.  

Clinical fatigue usually last for one month extended period of time consisting of three parts difficulty concentrating using memory or completing tasks or low motivation levels.

Researchers first identified chronic fatigue syndrome CFS in the early 1980s marked by the duration of symptoms lasting over 6 months.  Studies show a large population 1 to 4 million people in the United States totaling 2,5 percent are affected by chronic fatigue symptoms resulting in low energy levels.  Left unchecked CFS may result in health complications or disease.

Common Causes of Fatigue
  • Poor Nutrition
  • Lack of proper nutrients
  • anemia
  • Drug Abuse- Alcohol, tobacco,
  • Emotional stress
  • Medications
  • Low Adrenal, Liver and Thyroid activity
  • Too much sugar in diet
  • Stress
  • Diabetes
  • Pessimistic outlook on life
Avoid Fatigue Eating Well
Diet is essential for fueling your body while maintaining or improving good health from the inside out.  Consuming too much of the wrong foods can have a detrimental effect causing physical complications illness and disease.

Overcoming fatigue feelings of exhaustion may be as simple as eliminating specific foods from your current diet including too much sugar, treats, sweets, fried foods, dairy foods, prescription drugs, alcohol, and tobacco.  Always talk to your doctor about medications you are on before making any changes to diet or fitness activities.

A diet for high energy should consist of 65% to 70% carbohydrates responsible for performing specific functions in the body.  There are many benefits of consuming the right amount of carbohydrates to meet the bodies nutritional requirements.   Balance is key when eating carbohydrates as eating too many carbohydrates can cause weight gain.  

Consuming organic fruits, vegetables, legumes and whole grains in moderation can benefit energy production while maintaining a healthy weight.

Protein in your diet is essential for energy production increasing stamina and endurance.  Research shows eating 20% to 30% of daily protein from whole sources, seeds, nuts, grains, soy, dairy, legumes, poultry, eggs, fish, and other seafood sources are good selections for getting adequate amounts of protein in your diet for increasing energy levels.

Fats are essential for many functions in the body and should be used sparingly 10% to 15% fat consumption from high-quality sources including, whole eggs, low-fat dairy products, unrefined nut, vegetable, and seed and olive oils.  

Monounsaturated fats reduce LDL cholesterol levels which reduce the risk of heart disease and stroke.  Omega 3 fatty acids found in oils, salmon, haring, flax seed, walnuts are polyunsaturated fats.  Both forms are considered heart healthy if eaten in moderation daily increasing energy while fighting fatigue.

Vitamins and Minerals Relieve Fatigue
Studies show that using a combination of organic diet with supplementation has proven to be just as effective if not better then taking prescription medications for treating fatigue.  The list below are effective anti-oxidants helping new cell development strong with vegetable protein, folic acid, B vitamins

  • Pycnogenol-30ml twice per day
  • chlorella 20 tablets per day
  • Vitamin E -400IU per day
  • Selenium -200mcg per day
  • CoQ10 -30 mg 3 times per day
  • Germanium -150mg per day
  • Magnesium -500mg daily
  • bromelain -500mg per day

Energy Protein Drink Recipes
High protein drink in the morming with added bee pollen granules and spirilla can boost energy throughout the day.  Bee pollen collected from bees mixed with a secretion of bees is then formed into granules also known as a superfood for increasing energy within the body.  

Completely balanced food containing minerals, vitamins, carbohydrates, proteins fats and enzymes and all essential amino acids.  Find bee pollen online or at your local health food store provider.
Bee pollen can be added to protein drinks, smoothies, yogurt or sprinkled on cereals

Bee pollen is excellent boosting extra nutritional needs required from athletes or those recovering from illness or releasing symptoms of cold, flu, bronchitis, respiratory complications.  Bee pollen is a regulative full spectrum blood building material perfectly made by bees helping to elevate physical symptoms related to fatigue, chronic colitis, menstrual and prostate problems.  

For therapeutic applications use unsprayed bee pollen with 2 tablespoons daily. 

High Energy Protein Drink
1 cup of water
1 scoop of protein drink mix
1/4 sliced banana
1 strawberry to garnish
2 tablespoons of almond butter
1 teaspoon unsweetened cocoa powder
1 cup yogurt any flavor low sugar
2 tablespoons bee pollen
1 teaspoon wheat germ
1 teaspoon wheatgrass powder
Blend well in a blender.  Add extra water or soy milk to get desired liquid results.  This is a high protein drink for athletes or anyone who wants to gain endurance or fight fatigue by supplying the body with key nutrients for optimal performance.

Morning Protein drink Non- Dairy
1 cup soy milk
1/4 banana sliced
8 ounces of soft tofu
1 cup unsweetened pineapple or apple juice
2 tablespoons of bee pollen granules
1 scoop of protein powder
1 cup of water
4 ice-cubes

Blend all ingredients well in a blender.  This protein drink will help increase demands of eating enough protein in your diet for healing and providing an essential energy boost.

Foods That Fight Fatigue
Foods that fight fatigue include high in magnesium/potassium-rich foods as well as foods containing iron, vitamin C, high vitamin B complex all are considered vital for increasing energy levels

  • Adequate amounts of protein
  • Bee pollen granules
  • Liquide Aminos
  • Chia seeds
  • Oatmeal
  • Almonds
  • Brewers Yeast
  • Quonia
  • Yogurt
  • Humus
  • Spinach

Elevate Fatigue Tips
Evidence suggests if you are someone you know is experiencing signs or symptoms of fatigue get medical attention from a qualified medical professional for a complete evaluation before changing diet, medications or fitness routine.

Green diet enhances energy and endurance while losing weight to look and feel your best.

Changing daily eating habits including whole foods along with walking once per day for 30-60 minutes can help elevate fatigue symptoms while losing unwanted pounds.

Take a brisk walk or other aerobic activity every day to increase oxygen levels in the body including the brain, muscles, stimulates endorphins, and helps replenish the body.  

There are 8 amazing exercises for weight loss, aerobics, walking, elliptical training, riding a bike, weight training to build lean muscle burning calories 24 hours per day even when the workout is finished.

Get a dose of early morning sunlight on the body every day if possible.  Research shows those who are exposed to sunlight for 20 -30 minutes per day, a short duration for suppressing the appetite and losing weight.

Avoid smoking tobacco or being exposed to tobacco as it will restrict circulation in the body leading to fatigue.

Sleeping at least 6 to 8 hours per night is essential for regulating hormones and fighting fatigue.  Eating 2 tablespoons of almond butter one hour before bed for the high-fat and protein content is slow to digest and will gradually absorb into your bloodstream while you sleep-regulating blood sugar levels helping you get a good quality nights sleep waking up feeling refreshed.

The average person spends 649,041 hours sleeping with her or his lifetime.  Quality of sleep is vital for specific bodily functions and maintaining good health.

Practicing a stretching program such as yoga or stretching for just 5 minutes can increase flexibility while increasing stamina.  Find great yoga routines on YouTube for those who want to exercise on their own schedule and fitness level.  Modify poses to fit your specific fitness needs.

Weight loss diet plans dedicated to providing the latest information for losing weight using practical guides you can implement in your daily life.  Sign up for a free offer of Garcinia weight loss supplements while supplies last.

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Patricia Lynn

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