Fatigue can really affect us in a very negative way. It will not only make us feel tired but it will also make us feel stressed out and less energized to do certain tasks in our house. And, you have to remember that stress is one of the major causes of heart related diseases, which you really want to avoid having.

So, how can you fight off fatigue and stress effectively?

For starters, you won’t need any special medications in order for you to combat fatigue. Simple changes in your life can really help you fight fatigue and feel more energized throughout the day and also prevent stress from affecting your life.

By knowing how to fight fatigue, you will be able to prevent stress, which means a healthier lifestyle.

One way to fight fatigue is by exercising. Although exercising can make us feel tired or fatigued, you will find that it can gradually increase your energy level. Aside from keeping you healthy, it will also prevent you from feeling fatigue as you go on with your everyday life. So, you may want to start exercising. It will not only be good for your health, but it will also boost your energy level, which will eventually keep you from feeling fatigue.

Breathing is another important factor if you want to fight fatigue. A lot of people take in short and shallow breaths, which will reduce the amount of oxygen taken by your body from the air while making your lungs and heart work harder. Practicing proper breathing will prevent your body from getting tired. So, instead of taking in short and shallow breaths, try to breath long and deep breaths. Keep in mind that you have to inhale through your nose and exhale through your mouth.

You should also drink plenty of water. You have to remember that dehydration can cause fatigue. You should also keep in mind that water is essential in order for you to energize your body. Our body needs water for energy and it will also remove harmful toxins inside our body. So, never try neglecting your 8 to 10 glasses of water every day.

Another way to fight fatigue and stress is by varying your daily routine. Try to mix up your daily schedule a bit and as much as possible, try to do something new in your daily life. Too much routine will get you bored, which can eventually lead to fatigue and stress. Changes in your daily routine can be as small as taking another route on your way home from work or shopping in a different mall. Be creative and don’t be afraid to try out something new.

Sleeping is also an important factor. Always go to bed on time and have at least 6 to 8 hours of sleep. You should also prevent oversleeping as this can also cause fatigue. With the proper amount of sleep and the proper time for sleep, you will be able to feel more energized every time you wake up in the morning.

These are the things that you can do in order for you to fight fatigue. Remember these tips and you can be sure that you will be able to have more energy in your body and feel less fatigue as you go on with your daily life.

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Question:

Twelve years ago I was diagnosed with ME. I have gradually got better but I still  suffer from disabling fatigue I’m prone to colds and sore throats and have had so many antibiotics over the years that my immune system doesn’t function properly.

 

Answer:

ME- or myalgic encephalomyelitis â??comes under the umbrella of chronic fatigue syndrome (CFS); 20 per cent of CFS sufferers are diagnosed with ME. It is also known as post viral syndrome because the condition is usually triggered by a virus, commonly Epstein-Bar virus. Other contributory factors are: neck problems leading to a poor supply of blood to the brain tissue, nutritional deficiency yeast and other fungal overgrowth (candida),also stress, hormonal problems, chronic sinusitis, anaemia, low blood pressure, insomnia and geopathic stress (caused by living near high-powered electric cables).

ME patients are often so debilitated that they cant walk or do anything that involves exertion for more than a few hours, if that many are bedridden. The body experiences total power failure. Brain capacity is low, with memory and concentration impaired, hormonal function is disrupted, reflexes are sluggish and sleep completely disturbed, as in jet lag. Symptoms, in order of prevalence, include fatigue, headaches, depression, sleep disturbance, extreme muscle ache, short-term memory loss, sore glands, lack of concentration, digestive problems, palpitations and panic attacks.

Some doctors believe ME is a psychiatric condition and prescribe antidepressants or treat it as a circulatory problem. Neither is helpful. I recommend a strict lifestyle therapy, including a nutritious, easily absorbed diet with four small meals a day. Eat mushy foods such as mashed potato and rice, as well as high protein minced meat and chicken. Blood pressure is usually very low, so foods high in protein are good. Food should be well cooked, so that it is easily digestible and does not drain the body further, and the nutrients in the food are absorbed better.

Avoid food products containing yeast and fungal products, including bread, cakes and biscuits, mushrooms, blue cheese and vinegar, as well as all sweet foods, fruit, except for apples and pears, citrus juices, milk and cheese. Live goat’s milk yogurt is beneficial, however, because it puts back good bacteria into the gut Organic chicken or lambs soup, with vegetables, is very energy-giving. Boil lamb marrow bones for two hours with ginger, barley and a touch of salt, and use this stock for vegetable soup.

Take care of your muscles by massaging with special oils. Use organics sesame oil, which is rich in vitamin D (the sunshine vitamin) or Dr Ali’s Lifestyle Oil, Rub all over your body, particularly  the neck and spine area which is often tight I also recommend infusions of nutrients, especially vitamin C and magnesium. These must be given by a qualified doctor or nurse. (For more information, write to Dr Denning at the Integrated Medical Centre, address below right.)

Yoga is an ideal excercise system for ME sufferers because it demands very little energy, from the body yet produces a surplus.

Over the past ten years I have taken expeditions to the Himalayas. Walking at this altitude gives huge benefits and the whole experience builds up energy. When you are able to feel yourself as an elemental being instead of a machine, it takes away the inertia and depressive thoughts associated with ME. Antidepressants will not create the same experience. Once your body’s energy production is restored, all your functions will normalise.

WALK TALL

Maintaining the correct posture is essential in keeping the spine aligned. The majority of abnormalities in the discs and joint of the spine arise from bad posture, which causes abnormal tension in certain groups of muscles and ultimately weakens them. The Alexander technique is an excellent method of posture therapy. While sitting or standing, you should feel as if your head is being held upright by an upward stretching force.

To experience this, push your shoulders back to a comfortable position (you should not feel any discomfort at all) and raise your chin until you feel the release of tension in the neck muscles at the back At this point allow your neck to float upwards a bit until the neck and shoulder muscles are free of any strain or tension. Practise this several times a day.

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Fatigue for some is the mid afternoon energy slump and for others is a chronic problem so much so that it affects their lives and of those around them. Children generally have more energy than they can utilize. As we age, our energy levels decline, however, good food and habits can help in maintaining high energy levels. Fatigue is basically a symptom that signifies a hindrance in our bodyâ??s ability to produce energy.

Causes of Fatigue

Fatigue can be evaluated through various questions:

Are you slowing down?

Do you have too much work to do in very little time?

Are you getting enough amount of sleep?

Are you getting enough exercise?

How are you dietary habits?

Bad dietary habits which include refined and processed foods can cause fatigue and build toxicity in the blood leading to decreased energy levels and lower oxygen being transported at the cellular level. This overburdening of cells can decrease energy and produce fatigue.

Eating foods which have high amount of sugar can lead to depletion of Vitamin B, exhaustion of thyroid glands, pancreas and the adrenal glands. Eating high amount of sugar leads to high amount of insulin in the blood, which lowers sugar levels in the blood to abnormally low levels and thus causing depletion of energy, fatigue and in worse cases, hypoglycemia.

Iron deficiency or anemia is also a cause of fatigue in women and children. Anemia can also be caused from lower levels of Vitamin B12. 20% of Americans over the age of 60, have a condition that their stomach does not produce enough HcL which is an acid that separates Vitamin B12 from proteins. This leads to problems like fatigue. Other major causes of fatigue involve dysfunctional thyroid and adrenal glands, liver problems, substance abuse, intake of too much alcohol, smoking, polluted environment and allergies, particularly food allergies.

Changing Dietary and Lifestyle Habits

Protein which is easily absorbed is the first step towards combating fatigue, as it will help stabilize sugar levels in the blood. Protein shakes for breakfast can be extremely helpful. Vegetables and protein foods for lunch, and whole grain foods with vegetables for dinner will provide well rounded nutrition and energy.

Other good habits include cleansing the digestive system; cleaning liver, which can be done through milk thistle; drinking lots of water and fresh vegetable juices particularly tomato juice â?? it helps stimulate function of the liver; eliminating stimulating foods and drinks like sugar and coffee â?? this will help avoid fooling the system into believing it is well nourished; eliminating foods that produce allergies â?? a two week cleansing diet can help; like chocolate, corn, soy and eggs; losing excess weight; quitting smoking; eating organic and clean foods which have not been sprayed with pesticides; getting enough amount of sleep â?? it helps repair and regenerate the body systems, produce hormones and remove waste; working out to get more oxygen in the system and avoiding high fat foods â?? vegetable oils are better than oils  that have trans-fat like hydrogenated oils.

Supplements to Combat Fatigue

Vitamin B Complex is very important for energy and eliminating fatigue. It helps convert food into fuel for the body. Vitamin B-5 helps more during stress as well. Vitamin E and iron deficiency can add to fatigue as red blood cells lose the ability to transport oxygen around the system. However, iron supplements should only be taken if iron deficiency has been confirmed through a blood test, as fatigue may also be a result of excess iron in the body. Minerals like potassium and magnesium are also important to combat fatigue. Foods like fruits, vegetables and whole grains have high amount of both magnesium and potassium. High amount of stress can quickly lead to a depletion of Zinc in the body while low intake of essential fatty acids can lead to a poorly nourished body. Both are very important in overcoming fatigue as zinc can help stabilize sugar levels while the right amount of essential fatty acids will help nourish the central nervous system. Flaxseed oil, L- Carnitine and COQ10 are all helpful for fatigue.

Flaxseed oil is a source of fatty acids, like GLA (gamma linoleic acid) which helps produce energy (ATP) in the body. L-Carnitine is the transporter of fatty acids to our cells which burn the acids for energy, and COQ10 helps in conversion of sugar and starch into energy or ATP. As we age, our bodies produce lesser COQ10 and thus supplements can help in this case. Super greens like spirulina and chlorella are a major source of minerals and amino acids used for producing energy.

Beating Fatigue with Water

Our bodies need to be constantly hydrated so that our cells get the vital nutrients from water. However, there is a dilemma. If we knew the amount of impurities allowed by FDA into distilled, mineral and bottled water, none of us would go near it. Therefore, ionized water is highly recommended. This water is negatively charged and much more hydrating than normal distilled or mineral water. The nature of this water is alkaline, meaning that it also helps neutralize the excess acidity in our bodies that causes fatigue in the first place. A good water ionizer should be selected for our alkaline water needs.

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