Practice Mindful Movement Such As Yoga Or Tai Chi
Forms of exercise that include some form of meditation and mind-body connection, such as tai chi and yoga, may be helpful for MS fatigue, according to research published in BMC Neurology. And another review published in PLoS One in February 2017 found that tai chi may benefit quality of life among people with MS, but more research is needed to confirm this.
Yoga can be beneficial, as it incorporates mindfulness, stretching, and low-impact exercise, says Conway. There havent been a lot of studies about this, but in my personal experience, it can help, he says.
Keep In Mind The Following Fatigue Tips And Questions:
Content ratio: The higher the sugar and the lower the fiber the worse the carbohydrate. Use that as a general guideline to indicate which carbs are good or bad.
Know the good from the bad: The word carbohydrate has been tossed around a lot, first we hear they are good, then all of a sudden theyre bad for you. The answer is they are both, but we can easily separate the good from the bad. You need the good, so educate yourself and dont steer clear of carbs altogether or youll get drained.
Fiber, fiber, fiber and more fiber: Foods high in fiber are digested slower than foods with very little fiber, avoiding spikes in blood sugar levels. Examples are whole grains, fruits, vegetables, and beans.
Is it refined? Is it processed?: Foods like white bread and white rice are stripped of fiber and full of simple carbs. Avoid along with the obvious things like fast food, sugary goodies, soda, etc.
What Is Adrenal Fatigue Steps To Overcome It Naturally
Did you know that chronic stress can affect your bodys ability to recuperate from physical, mental or emotional stress? This is likely why most people have dealt with adrenal fatigue at some point in their lives.
Many proponents of this condition estimate that almost every person can experience adrenal fatigue, also known as hypoadrenia, to some degree at a particularly stressful point in his or her life.
Because the adrenals influence many parts of the body, symptoms of adrenal fatigue can mimic a number of disorders and isnt always easily recognizable.
Adrenal fatigue symptoms, like brain fog, moodiness and trouble sleeping, can be indicative of many disorders and are often overlooked by doctors. But more and more people are starting to realize that a combination of these health issues often indicate the onset of adrenal fatigue.
If you have adrenal fatigue, it can have significant effects on your overall health. Luckily, you can improve this common issue naturally by focusing on your nutrient intake and lifestyle choices.
Recommended Reading: Unexplained Weight Gain And Fatigue
Get 7 9 Hours Of Sleep Nightly
The National Sleep Foundation recommends adults get seven to nine hours of sleep per night. Some questions you can ask yourself to see if you are not sleeping enough include: Does it take me a long time to fall asleep? Do I wake up often or am I restless? Do I feel sleepy when driving? Do I need caffeine to get through the day? Answer, yes, to any of these indicates you may not be getting enough quality sleep.
How Can My Doctor Manage Fatigue
To find out what is causing your fatigue, your healthcare provider will ask questions about your lifestyle and medications and will conduct a physical examination. They might order some lab tests to test blood and urine. If you are a woman of child-bearing age, your provider will probably order a pregnancy test.
To relieve fatigue, your provider will treat the condition or disorder thatâs causing it. Depending on your health, your treatment plan may include a combination of medication, exercise, or therapy. If youâre taking a medication that makes you feel exhausted, talk to your healthcare provider about the risks and benefits of stopping the medication or trying another one.
Read Also: What Is A Fatigue Mat
Summary: Boost Energy And Reduce Fatigue The Healthy Way
In summary, there are a number of interesting things that you can do be improve your energy levels and beat fatigue. The first and most important step is to start by understanding the underlying cause of your fatigue. Is it due to lifestyle factors or due to underlying disease or ailments? This will help you to better understand what course of treatment to pursue.
Regardless of whether your fatigue is caused by an underlying medical condition or is solely due to lifestyle factors, changes in the way you live may help to improve your energy levels. These include stress management, ensuring that you get adequate sleep, improving your eating habits, reducing alcohol consumption, and quitting smoking. In addition, there is a wide range of dietary supplements and nutraceuticals that may be beneficial, depending on the type and cause of your fatigue.
Fatigue Cause No : Caffeine Overload
Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.
Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.
Don’t Miss: Upper Back Pain Dizziness And Fatigue
Fatigue Cause No : Diabetes
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.
Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.
Know When To Say ‘enough’
Rather than lying in bed tossing and turning, you could get up and watch television or read a book. Wait until you feel tired again and then go back to bed. Audiotapes with stories may help you to sleep, and are stocked in most bookshops and libraries.
Mental exercises can also help you to sleep. These usually take about 10 minutes and include:
- trying to remember the lines of a song or poem
- making alphabetical lists of girls or boys names, countries, trees or flowers
- reliving a favourite experience in every detail
- writing a letter in your head
- relaxation exercises
Your body will still get some benefit from lying quietly in bed resting, even if you are not actually asleep. Although you may feel as if you have been awake all night, you may well have managed to have several hours of good quality sleep.
Recommended Reading: How Long Does Fatigue Last During Menopause
Journal Your Daily Activities
At the end of the day, Magavi recommends journaling successes and reviewing these frequently to help gain further motivation for the remainder of the week. Each success releases neurochemicals such as dopamine, which positively reinforce healthy behavior, she said.
For example, if you write down a goal to walk for 20 minutes and cross this out when completed, this will release some positive neurochemicals. The next day, if demotivation strikes, it is helpful to think about the success from the prior day and attempt to repeat it again, she adds.
Talking To Your Doctor About Fatigue
There are several things that can reduce the impact of fatigue. Firstly, it helps if you can work out what could be causing it.
There arent any specific tests for fatigue. However, you can help your doctors diagnosis by writing down how you feel, what could be causing it and how its affecting your life. They may also be able to provide you with a self-assessment questionnaire to fill out.
Depending on your symptoms your doctor may recommend you have blood tests to check your fatigue hasnt been caused by another condition. If it has been, treating this condition may improve your fatigue.
There arent any specific drug treatments for fatigue. However, your doctor, physiotherapist, occupational therapist or rheumatology team, should be able to help you recognise the signs and learn to manage them.
Don’t Miss: Is Fatigue A Symptom Of Psoriasis
Fatigue Cause No 1: Shift Work Sleep Disorder
Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.
Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.
Get A Good Nights Sleep
Its important to try to get a good nights rest because poor sleep patterns can cause fatigue or make it worse.
If youre having trouble sleeping, or you regularly wake up feeling unrefreshed, it would probably help to look at ways you might be able to sleep better. Healthcare professionals talk about a principle called sleep hygiene, which covers things you can do to improve your chances of getting a good nights sleep.
Too much sleep can also cause fatigue. Thinking about what a good nights sleep means to you, can help. Your activity charts can tell you a lot about how youre sleeping.
Also Check: Can Fatty Liver Cause Extreme Fatigue
Fatigue Cause No : Not Enough Sleep
It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.
Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.
Fatigue Cause No 1: Food Allergies
Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating — not enough to cause itching or hives, just enough to make you tired.
Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.
Recommended Reading: Does Eosinophilic Esophagitis Cause Fatigue
How Can I Ease Or Relieve Fatigue
If a medical condition isnât causing your fatigue, lifestyle changes may improve your symptoms. To reduce fatigue, you can:
- Practice good sleep habits: Aim for seven to nine hours of sleep every night. Donât drink caffeine, use electronics, or exercise right before bed. Try to go to bed and get up at the same time every day.
- Avoid toxins: Donât use illegal drugs, and drink alcohol in moderation, if at all.
- Eat a healthy diet: A balanced diet and plenty of water will keep your body nourished and hydrated.
- Manage stress: Yoga, mindfulness, meditation and regular exercise can help you relieve stress and gain more energy.
- See your healthcare provider: Make an appointment to rule out infections, disease, illness, vitamin deficiencies and other health conditions. You should also talk to your provider about medications youâre taking to see if they are causing your symptoms.
- Exercise often: Regular exercise is crucial for a healthy lifestyle. Though it might seem counter-intuitive, vigorous exercise can help you feel more energetic once you get used to it. But exercising too much can cause fatigue, so talk to your provider about whatâs best for you.
- Maintain a healthy weight: Talk to your healthcare provider about your ideal weight, and try to stay within that range.
Eliminate Sugar And Processed Or Packaged Foods
Eat a candy bar and your energy will usually plummet soon after. Sugar and other refined carbohydrates give you a little shot of energy, but at a huge expense: Those blood sugar spikes nosedive quickly, leaving you feeling drained. If eliminating sugar completely is too challenging, gradually trade it for lower-sugar foods, like berries, to transition off sugar. Eat nuts instead of chips or cookies.
Read Also: What Causes Extreme Fatigue In The Afternoon
Tired Of Feeling Tired
Feeling bone-tired, as so many people do, is disheartening, demoralizing, and frustrating. You want to race like a thoroughbred, but you feel stuck in the mud. Half the time youre struggling just to stay awake. Life is passing by, and you cant keep up with it. Willpower doesnt work, so what does?
Sometimes your best bet is a total energy makeover changes in the way you eat, drink, and exercise. Certain supplements can also help. Or maybe your solution is simple: sleep, beautiful sleep. Of course, it wouldnt hurt to have your doctor test your blood for hypothyroidism, anemia, vitamin B12 deficiency, and other conditions that can cause fatigue. Scroll down for what to try.
When Should I See A Doctor For Fatigue
If you’ve been tired for several weeks with no relief, it may be time to call your healthcare provider. He or she will ask questions about your sleep, daily activities, appetite, and exercise and will likely give you a physical exam and order lab tests.
Your treatment will be based on your history and the results of your exam and lab tests. Your doctor may prescribe medications to target underlying health problems, such as anemia or irregular thyroid activity. He or she may suggest that you eat a well-balanced diet and begin an exercise program.
Don’t Miss: B Complex For Adrenal Fatigue
Got Adrenal Fatigue Do These 6 Things To Help You Sleep
Hey there! Im Laura. I use functional medicine to help women recover Chronic Fatigue Syndrome and get their lives back. A huge factor in Chronic Fatigue Syndrome is that whatever factors are contributing to the CFS are also likely contributing to the dysregulation of the Hypothalamic-Pituitary-Adrenal Axis. The more common name for HPA axis dysregulation is adrenal fatigue.
HPA axis dysregulation happens when theres a chronic stress response happening in the body. This stress could be caused by emotional, dietary, inflammatory, or environmental factors. Over time, this heightened stress response can lead to lowered levels of DHEA and higher or lower levels of free cortisol production, which can lead to fatigue, insomnia, anxiety, depression, brain fog, dizziness, exercise intolerance, low libido, inability to handle stress, and even lowered immunity in the gut.
The following are my top six sleep guidelines that are specific for resetting the circadian rhythm, re-regulating the HPA axis and ultimately reversing adrenal fatigue.
Fatigue Cause No : Depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms, as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a few weeks, see your doctor.
Fix: Depression responds well to talk therapy and/or medication.
You May Like: Weight Gain Fatigue Low Libido
Eating And Drinking Habits
Diet can affect how tired or energetic a person feels. Maintaining a moderate and well-balanced diet can lead to better health and better sleep.
Here are some tips to try:
- Eat small, frequent meals throughout the day.
- Eat snacks that are low in sugar.
- Avoid junk food and follow a well-balanced, healthful diet.
- Consume plenty of fresh fruits and vegetables.
- Avoid consuming caffeine in the afternoon and evening.
S To Overcome Chronic Fatigue Syndrome
Chronic Fatigue Syndrome is a chronic illness characterized by extreme fatigue that lasts for more than six months. This fatigue cannot be explained away by an underlying medical condition. In fact, one of the diseases principle challenges is that its impossible to diagnose with laboratory tests. However, some professionals believe it is closely related to adrenal fatigue or system wide inflammation of the body.
The process for diagnosis usually begins with ruling out possible underlying diseases and chronic conditions until the only choice left is chronic fatigue syndrome. Left untreated, it decreases stamina, memory and concentration.
Chronic fatigue syndrome can result in strained relationships with friends and family, especially when it remain undiagnosed and/or untreated. Guilt, anxiety and anger are all common emotional responses for those fighting chronic fatigue.
Currently, over 1 million Americans are suffering from this debilitating illness that manifests with a lack of energy and motivation, and women are 24 times more likely than men to be diagnosed.
You May Like: Treatment For Epstein Barr Chronic Fatigue
If You Think It’s All About How Much You Sleep You Need To Read On
What does it mean to feel energetic?
Watching children play, adults marvel at their energy. Can’t we feel energetic as well? The answer is yes, although as we age, it is normal to experience less vigor. This fatigue is not entirely due to the physical process of aging. Stress increases as we agewe may have big mortgages, car payments, increasing responsibility at work, ill parents, medical conditions, or children to raise. And we often play lessthose who are younger are often better at prioritizing socializing, trying new things and having fun, while we can become bogged down in responsibility and forget to do the things that fill us up.
Adults also tend to decrease their activities as they get olderand less activity is associated with greater fatigue. It can mean poorer physical conditioning, too, which means that less activity is needed to produce muscle strain. Fatigue is functional it can help protect us against overexertion. However, our bodies are also sensitive to too little activity. So although fatigue is often associated with not wanting to do anything, paradoxically, sometimes we need to increase activity to shake off the cobwebs.Too often we take the cues of fatigue as a sign that we must do less.
What can we do to feel less fatigued?
If you have persistent fatigue, see your doctor. There are many treatable causes, and fatigue can be a sign of something else that requires medical attention.
Gradually increase your level of physical activity.