Reduce Stress And Fatigue With Rhodiola Rosea
Rhodiola, also known as Rhodiola rosea, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and decrease stress, it can also improve your mood, according to clinical research.
In a 2016 study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising, as well as assist in recovery afterwards. Rhodiola is a great choice if your exhaustion is related to intense activity.
As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.
Natural Ways To Fight Fatigue & Boost Energy And Vitality
1. Get Quality Sleep
Self-imposed sleep deprivation is one of the primary causes of excessive sleepiness among Americans. While we glorify self-sacrificing, hardworking people, theres nothing heroic about depriving yourself of sleep.
Its through high-quality sleep that your body restores many functions it needs during the day, including temperature regulation, a healthy immune system, balanced hormone levels, and a good appetite. These factors all play a role in how much energy you have. To operate optimally and with vibrant energy, its essential to maintain these functions through quality sleep.
So, whatever is getting in the way of your sleep, change it. Sleep experts suggest that most adults need 7 to 9 hours of sleep each night.
Here are the recommended tips to help you sleep better:
2. Eat Nutritious, High-Energy Snacks
Instead of snacking on cookies, crackers, chips, or chocolate when youre tired, choose something that will fuel you with sustained energy. Choose protein-rich, high fiber snacks.
Some examples are a handful of cherries and some almonds, a banana with almond butter, celery sticks and hummus, Greek yogurt with blueberries, or a hard-boiled egg. These snacks deliver sustained energy and no sugar spikes.
The cravings for sugary, high-fat foods may be strong at first, but they will diminish after a few days. Youll start to enjoy the benefits of even energy.
3. Move Your Body
4. Drink Water
5. Meditate and Recreate
Surprising Ways To Get More Energy Including Stress Relief And Healthy Eating
Go to the store, and you’ll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods. But there’s little or no scientific evidence that energy boosters like ginseng, guarana, and chromium picolinate actually work. Thankfully, there are things you can do to enhance your own natural energy levels. Here are nine tips:
1. Control stress
Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise almost guarantees that you’ll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
4. Avoid smoking
5. Restrict your sleep
6. Eat for energy
7. Use caffeine to your advantage
8. Limit alcohol
9. Drink water
You May Like: Does Diabetes Cause Extreme Fatigue
How To Feel Energized The Whole Day: Fight Fatigue Naturally
| June 23, 2020
Are you wondering how to feel energized all day? Maybe you find it hard to get going in the morning because you have a difficult time getting to sleep. Or, you might experience the dreaded afternoon slump after lunch. Whatever the reason youre feeling fatigue, there are plenty of safe, natural ways to get an energy boost.
For some, this means making sure youre getting enough sleep. Others might need to lower their caffeine intake. Still, others might need to change their diet.
Tony Horton wants you to be at your best at all times. Read on for some of the natural methods of boosting energy that have proven to be effective. Talk to your doctor and see what works best for you.
Manage Stress And Increase Restorative Sleep
Doesn’t it feel like life gets busier every year? These hectic and stressful lives we live are doing a number on our sleep.
What to do: Start and end your day with mindfulness meditation. An amino acid called theanine has also been shown to improve sleep and allows you to feel rested and rejuvenated when you wake up. Low-caffeine teas like white tea or decaf green tea are great sleep-promoting options, as well.
Also Check: Osha Anti Fatigue Mat Requirements
Magnesium Promotes Better Sleep
Magnesium is one of the most abundant minerals in the body, required for more than 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like fish, almonds, and whole grains, and is an excellent source of energy.
According to a 2012 study published by the National Institute of Health, magnesium has been shown to help you fall asleep naturally. If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested.
Take Energy Supplements As Needed
Certain nutritional deficiencies cause sluggishness and an inability to focus. If you arent getting enough nutrients from your regular diet, you can take natural energy supplements to help compensate and ensure youre getting enough nutrition.
A common supplement taken to help boost energy and mental clarity is B complexa group of eight B vitamins. Known as the energy vitamins, B vitamins are vital for converting food into usable energy. Nutrition from B vitamins ensures the proper functioning of several body systems, including the circulatory and nervous systems. B vitamins can only be obtained through food sources such as meat, fish and eggs or by taking natural energy supplements.
Other supplements that may boost energy levels include iron, zinc and magnesium. Though dietary supplements arent a substitute for food-based nutrition, they can be beneficial for people who notice a difference in their energy levels when taking them.
You May Like: Causes Of Exhaustion And Fatigue
Check Your Vitamin B12 Levels
Vitamin B12 helps the body form red blood cells and plays a role in preventing a type of anemia that leaves you feeling weak and fatigued. Without ample amounts, your energy levels take a serious hitso consider having your doctor test your levels if you feel constantly drained.
While anyone can be B12 deficient, its more common in vegans and vegetarians who avoid or limit animal products, which provide the vitamin, Gorin explains.
If youre low, talk to your healthcare provider about adding a vitamin B12 supplement to your regimen. Plant-based eaters can also incorporate tempeh, shiitake mushrooms, and fortified nutritional yeast, which provide the vitamin, to their diets, adds Gorin. Otherwise, just three ounces of cooked salmon or lean ground beefor a cup of milkprovides your daily value of 2.4 micrograms, Gorin says.
Support Your Immune System
Chronic infections may be an underlying cause of chronic fatigue, but they are widely undiagnosed.
What to do: In addition to getting tested for underlying infections, consider blends of Siberian ginseng, samento, sarsaparilla, guaiacum, astragalus, resveratrol, and cat’s claw for their immune-strengthening properties.
Read Also: Extreme Fatigue And Joint Pain
Other Natural Ways To Beat Fatigue
Making some other lifestyle changes can also increase energy levels throughout the day.
For example, the American Council on Exercise suggest that regular exercise can prevent fatigue. A person should aim to exercise on 3â5 days per week.
Also, the National Sleep Foundation explain that a good nightâs sleep helps the body with:
- regulating temperature
- keeping the immune system strong
- regulating hormone levels
These benefits can help maintain energy levels throughout the day.
Managing stress is another way to fight fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.
List Of Foods That Fight Fatigue The Best Foods
If you feel fatigued after eating, you are consuming the wrong foods. The tip is that you should opt for foods that give you energy more slowly and a boost of long-lasting energy. Keep away from high- glycemic foods that deliver a short-lasting boost, but leave you to feel tired. Eating the right foods is really important in case you are already feeling tired because of the stress, whether it comes from mental, physical or emotional overexertion. Fatigue is not only a nuisance, if you ignore it, it can become a chronic condition and place you at risk for disease.
You can fight your fatigue with some available foods. They will provide you with essential nutrients and vitamins to function properly and battle with symptoms of fatigue effectively. In this article, I will reveal some of the healthy foods that fight fatigue in details, so you should not skip out the following health facts and the wonderful power of fatigue-fighting foods. The best and most important foods that can help all of us fight against and tiredness that we will discover together in this entire article are:
Also Check: Chronic Fatigue Immune Dysfunction Syndrome
Make Your Own Energy Drink
Dont turn to store-bought energy drinks. They are, I think, one of the most ridiculous marketing schemes to take over in recent years. Youre paying an absurd amount for something that is doing you more harm than good-and its really not going to wake you up in the long run. It will, in all reality, probably make things worse. So make your own instead-theyre delicious, satisfying, good for you, and will give you the wonderful long lasting energy youre looking for.
Best Foods For Fatigue Plus Three Fatigue
Everyone has tired moments. These can range from muscle fatigue due to exhaustive workouts, poor sleep habits, adrenal problems, or chronic fatigue syndrome. No matter what type of fatigue you suffer from, there are some foods that fight fatigue naturally.
These foods are nutrient-dense. Theyre often rich in B vitamins, minerals, and other compounds that help the body make energy, move oxygen through the body, and fight oxidative stress. Some of them focus on providing fuel through ketones, while others are carb-heavy, providing energy through glucose.
If youre interested in learning more about the top fatigue-fighting foods and how they work, read through this list of the 12 best foods for fatigue. At the end of this article, Ill share a few breakfast ideas for you that could help you get your day off to an energetic start.
Recommended Reading: Can You Get Disability For Chronic Fatigue Syndrome
Top 22 Healthy Foods That Fight Fatigue Naturally And Effectively
You can feel fatigued because of mental problems such as depression, anxiety, and stress. Even some certain medical conditions can also lead to a fatigue such as cancer, heart diseases, obesity, diabetes, etc. The main symptom of this condition is exhaustion, especially after a mental or physical activity. Some other symptoms include lack of motivation, dizziness, loss of appetite, lack of energy, headaches.
Take A Walk In The Park
Chronic stress makes the body churn out the stress hormone cortisol, which, in excess, can leave you stuck in a vicious cycle of fatigue, mental exhaustion, and lack of motivation, according to functional health provider Mindy Pelz, D.C., author of The Menopause Reset.
To nix some of the stress at the root of the problem, she recommends getting out into nature . Research shows that a walk in nature can lower cortisol levels, says Pelz. Forward movement of our body calms the part of the brain that gives fight-or-flight signals. Without this stress hormone draining you, youll feel more alive and energized throughout the day.
Research suggests that 120 minutes of time spent in nature per week has a significant impact, so try taking your daily walk to a local park, checking out local hiking trails on the weekend, and planning outdoor activities with friends.
Read Also: Best Anti Fatigue Work Shoes
Vitamin B12 Is Necessary For Cells To Produce Energy
Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your bodys cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function. According to guidance published by the National Institute of Health in 2016, if you dont consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss.
Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. Older adults, or people with digestive disorders like Crohns disease, are also at risk for a deficiency because they are less capable of absorbing the B12 they consume.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.
Ready to start your personalized routine?
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.
Read Also: Can Low Blood Sugar Cause Fatigue
What Is Fatigue And How Is It Manifested
Fatigue is a symptom of a range of medical conditions that will be explored below. It can also be the result of some lifestyle choices like a lack of nutrients in the diet and physical activity. Fortunately, there are many things that can be done to increase energy levels naturally.
Fatigue refers to a feeling of weakness, both physically and/or mentally. Millions of people live their lives with fatigue every day.
Fatigue refers to a lack of energy and a feeling of whole-body exhaustion. It is not the same as being sleepy. Sleepiness or drowsiness is a warm and inviting feeling to get some rest, whereas fatigue is an uncomfortable feeling of being exhausted.
Fatigue manifests itself as a lack of motivation and energy. An associated symptom of fatigue is apathy, as in the lack of concern of the feelings of others.
It can be sudden or progressive. Fatigue may be isolated and a normal occurrence, i.e. following a bout of intense physical or mental activity. Think, after a long exam or a marathon. Normally, this type of fatigue can be resolve upon rest. If fatigue persists and is progressively worsens, then it may be indicative of an underlying health condition.
Ways To Get Your Energy Back
Running on fumes? Here’s how to stop feeling so tired all the time.
Youâre only as old as you feel, the saying goes. But what if you feel old, tired, and rundown?
Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy. Some even slow the aging process.
Hereâs how to refill your tank when your energy levels sputter.
Also Check: What Causes Severe Fatigue And Tiredness
Cure : Essential Oils For Fatigue
If we are talking about natural remedies, it is almost necessary that we talk about essential oils. Essential oils are widely used for treating various health issues including fatigue. These oils house several beneficial and medicinal properties that will boost your energy level and make you feel more energized.
Keep Time With Your Body Clock
Some people get a burst of energy first thing in the morning. They’re often called morning larks. Night owls are people who are at their best at the end of the day.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.
Recommended Reading: Can You Test For Adrenal Fatigue
Why Are You So Tired All The Time
If you find yourself sleeping through multiple morning alarms or wishing you had a place at work to secretly snooze midday, theres a chance you suffer from fatigue or exhaustion. There are medical reasons you feel tired all the time, but fatigue not related to a specific medical issue could stem from a number of causes including inadequate or interrupted sleep, poor diet, stress, depression, lack of exercise, and jet lag, says Maura Henninger, ND, a naturopathic doctor in New York. Luckily, help for fatigue may be found in a natural remedy. Herbal remedies are fantastic at supporting certain kinds of fatigue, especially to issues related to the hypothalamus-pituitary-adrenal axis, which governs the bodys stress response, says Dr. Henninger. And who doesnt have excessive stress these days? Herbs are great at modulating the bodys stress response.
Next time you find yourself reaching for caffeine or sugar to combat the midday slump, consider these home remedies for your fatigue .