Many of us are beginning to feel the negative effects of a stressful, busy, and hectic lifestyle. Demanding work projects prevent us from sticking to only 40 hours a week, parties and gatherings seem to have crawled up and may even be the source of our frustration. Our families and social lives are dependent on a low stress, focused version of ourselves. Imagine how fun a holiday party might be if you're thinking about work deadlines the entire time? Your new friend may become the punch bowl.
All kidding aside, managing our chronic fatigue begins at the source: increase our amount of sleep every night. Only 50 years ago, Americans averaged 8.5 hours of sleep nightly. This is a proper length of time to rest our tired muscles, bones, and cells into repair mode. For every minute of sleep you receive, the body begins its routine of clearing out and cleaning up any "dirt"-- toxins, infectious cells, and abnormal cell activity-- to refresh our organs and prepare us for our next day of work and play.
Today, our average amount of sleep is a measly 6 hours every night. While 150 minutes may not seem like a large difference, it can impact every aspect of your waking functions, such as hormone production, energy levels, digestion, and your mood. You may have experienced these symptoms many times after a less than restful night, and increasing the amount of sleep you do have can rapidly remedy this problem.
Let's face it: many of us can't afford to schedule in 2 hours of additional sleep a night. For some, work obligations and family ties (babies often disrupt the ability of all parents to sleep soundly) are the restriction. For others, their social lives and education (many college towns have 24 hour coffee shops!) depend on the extra time to study. Maybe it's been a bad week, and need a quick fix strategy to get back on track and feeling energetic and revitalized.
Luckily, plenty of natural approaches to fighting fatigue are easy and simple to integrate into our daily lives. Or, if a quick mid-day pick-me-up at the office or in school is needed, these tips are also of benefit!
Without further ado, here are the 5 ways to fight fatigue naturally and effectively:
1. Liquid or Sublingual Vitamin B Complex
The B vitamin family is almost entirely focused on relaxing the hormone functions that raise stress, a common afterthought of fatigue, and regulating energy levels. These water-soluble vitamins are needed throughout the day because they are excreted multiple times a day through our sweat and urine. Needless to say, it is difficult to overdo an intake of vitamin B.
Some of the benefits of supplementing with vitamin B are lowered risk of cardiovascular disease, increased energy levels, stable moods, a higher capability to focus, and weight control. Each B vitamin interacts with cholesterol and blood lipid levels to stave off chronic lifestyle choices that contribute to blocked arteries and high blood pressure. In addition, their contribution to higher energy levels is a result of their digestive properties: B vitamins increase the body's ability to absorb nutrients, satisfying our cells for longer periods of time and lowering hunger levels. Leptin, a hormone that regulates hunger and fullness, is disrupted with the onset of fatigue. B vitamins counteract this process and make it less severe.
Liquid B vitamin supplements are quickly absorbed into the bloodstream when taken under the tongue. The slightly bitter and sour taste fades away quickly, and your new found energy is more than worth it! Sublingual supplements sit under the tongue as they are absorbed. Most sublinguals are formulated with tolerable flavors such as cherry and orange. Physiologics created a powerful B-Complex Sublingual Liquid with a juicy berry flavor, packed with the recommended daily allowance of the B vitamin family. Keep your energy cure well-stocked with Genestra's Liquid B Complex, complete with biotin and choline in a pleasant cherry flavor.
2. Drink more water than you think.
Most rapid and acute forms of fatigue are a result of dehydration. Athletes, marathoners, and runners all agree on the importance of water fuel for workouts and event performance. If anyone is well equipped to give advice on proper energy levels, it is these hard-working individuals! Even a 2% decrease in hydration levels can cause heavy eyelid sensation, yawning, and lack of focus.While there is no magical formula to tell how much water each person needs, it's safe to say that consuming an 8 to 10 ounce glass of water every hour and a half is sufficient in balancing energy levels and fighting tiredness. The next time you feel like taking a nap, gulp some H2O and see how you feel!
3. Avoid chemical energy shots and try nature's energy shot!
We've all been there: the call of the energy soda drink, and the allure of the pit stop energy shot. We're looking for more focus and more "oomph," so we cave in and purchase it. Instantly, it pays off. We feel energized and alive, ready to work and play and make plans for the next 2 months! Then, your body crashes and sends the stress signals to hormones like Leptin and Ghrelin, increasing our hunger in an effort to refuel our exhausted cells. They were running on chemical cocaine to attempt to increase our energy output.
Unfortunately, this destructive cycle continues as more energy desperate folks seek the promise of an energy drink. The chemically altered substances in these drinks are combined in levels that science has not begun to study, and many are finding these combinations of chemicals to be harmful and, in some cases, degenerative to human health.
Reaching for a natural or herbal alternative is easy and can be done with confidence, as herbs only stimulate the body's natural capabilities to respond. You will only receive the maximum amount of energy boost that your body needs, without the ridiculous crash hours later.
Licorice root, an earthy and spicy herb, has shown positive correlations to increased energy levels with supplementation and consumption. It is safe to digest, and may also relieve sugar cravings, a common sidekick to Leptin levels being disrupted from a lack of sleep. Gaia Herbs has formulated a Cleanse & Detox Herbal Tea that could be renamed "Free Your Fatigue," as it contains licorice root, aromatherapy giants lemon oil and peppermint leaf which simulate increased energy, and stimulating rooibos leaf. Brew it hot, or brew it iced, and redefine your definition of "energy drink!"
4. Increase your antioxidant intake.
Ironically, many foods are naturally high in antioxidants such as brightly colored vegetables, berries, and citrus fruits. Over time, a diet with high proportions of these foods will proactively prevent fatigue, but will not give instantaneous relief. Seek outside sources of rich, potent antioxidant support and your exhausted body will thank you!
Packed with over 9 sources of antioxidants, Pure Encapsulations AntiOxidant Formula is designed for the ultimate reparative product that stimulates the free radical depletion and rising energy levels. Mineral sources of antioxidants, zinc and selenium, as well as vitamin sources of antioxidants, vitamins A and C, are included in the formula.
5. Exercise!
Sounds counter intuitive, doesn't it? You may be feeling so sluggish that going for a walk seems as tormenting as scaling a mountain. If you are able to, incorporating regular exercise into your daily routine tackles the problem of fatigue in 3 ways. First, exercise calls on your cells to wake up and generate energy from stored areas, kick starting many other body processes that regulate blood sugar and energy. This is vital because fatigue is often a symptom of an imbalance in these areas of the body. Second, exercise trains your body to store the food you eat differently. If you are burning additional calories and raising your heart rate regularly, the body builds muscle and increases your natural calorie burning abilities. With everything in balance, you will begin to crave sleep at the right times, fighting fatigue that arises from inadequate or insufficient nights of rest.
Third, exercise introduces endorphins into the blood stream. We are all familiar with the after exercise glow-- which is caused by more than just sweat. Endorphins influence a positive mood and cheery disposition, which are natural highs that can easily make you forget about stress and daily annoyances.
Besides lowering your stress levels, exercise gives you an instant boost and confidence builder-- a stronger person feels better.
Life is not always easy, and fatigue may also be a sign of a more serious disease or issue within your body. Never hesitate to contact a health professional with any problematic symptoms you are experiencing. However, these treatments are meant to benefit your overall health, while focusing on fatigue fighting capabilities as well.
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