Eleven Tips To Fight Fatigue
You don’t have to be tired all of the time!
Stress adds up but there are definitely many ways to fight that fatigue. Besides the obvious things like staying hydrated with eight glasses of pure water per day, getting enough sleep, and eating a healthy diet with plenty of protein, green vegetables, and good fats such as olive oil, avocado, and nuts here are some of the most important ways to fight fatigue.
First, we have a few common considerations such as adrenal fatigue, thyroid imbalance, and anemia.
Adrenal weakness is one of the most common ways to experience extreme fatigue. The adrenal glands will release the stress hormone cortisol in response to stress. When this happens too frequently the adrenals become fatigued and so do you. The best and simplest way to test your adrenal function is through a saliva test. It is done at four specific times during one day. This adrenal test from Diagnos-Techs also tests your gliadin or gluten sensitivity level. This has been added to the test because food allergies such as those to gluten have become such a common source of stress on the body and, therefore, create adrenal fatigue. Most natural health care practitioners carry this test in their offices. They are taken home and mailed to the lab by you when complete.
Thyroid weakness, specifically low thyroid known as hypothyroid can create fatigue. Have your thyroid levels tested if along with fatigue you are experiencing cold hands and feet, unexplained weight gain and hair loss.
Anemia or low iron is a common cause of fatigue. Keeping the good bacteria in the gut strong is essential to keeping iron levels balanced. For healthy blood we need all of the B vitamins, plus A, C, and D, amino acids, along with multiple minerals including magnesium, manganese, iodine, copper, and zinc. If you suspect you may be anemic you can have a routine blood test to know for sure.
Next, we must address some of the most common vitamin deficiencies associated with fatigue.
4. The B Vitamins
The B vitamins help with multiple functions in the body, but are essential for energy production. Many B vitamins are naturally found in greens, meat, poultry, fish and eggs. They are also sold as B complex with most or all of them in one supplement.
- vitamin B12 (as methylcobalamin) is needed for so many important jobs in the body, but a couple of the key components are protein synthesis, red blood cell production and combating fatigue. It is quickly absorbed as a sublingual supplement (under the tongue) directly into the bloodstream for almost instant results. These tablets or sprays can be carried around for an added boost when needed.
- vitamin B1 (thiamin) is important in energy production.
- B2 (riboflavin) assists with energy metabolism
- B5 (pantothenic acid) is important in the production of energy and assists the adrenal glands.
5. Vitamin C
Vitamin C reduces the stress hormone cortisol in the body after stress, therefore, it is needed in high concentrations by the adrenal glands.
6. Vitamin D
Vitamin D is anti-viral and anti-bacterial greatly helping your immune system, and your brain, but it is also important in motivation.
Some additional supplements that can be very helpful in building energy are:
7. Branched-Chain Amino Acids
The branched-chain amino acids such as L-leucine, L-valine, and L-isoleucine help with energy and concentration.
8. Omega 3 Fatty Acids
A deficiency of omega 3 fatty acids can cause issues with mood and memory, but it is also needed for cell energy production and reducing inflammation. The body cannot make these essential fatty acids, so it must be eaten in sources such as salmon, grass fed meats, and eggs with omega 3’s. We do not get nearly enough from food sources, so it is important to supplement with it.
9. Ubiquinol or COQ10
Ubiquinol is the active converted form of COQ10. It is cellular fuel that builds the ultimate energy molecule known as adenosine triphosphate or ATP. It is what gives cells their energy. CoQ10 is a naturally occurring chemical compound made in the body with the help of omega 3 fatty acids, organ meats and whole grains.
10. SAMe or S-Adenosyl-Methionine
SAMe or S-Adenosyl-Methionine is one of the best supplements to help increase motivation.
Ashwaganda is an herb that assists in focus, mood, and energy. It is helpful with stress and is known to reduce cortisol levels up to 26%.
Multi-vitamin and mineral combinations can be found to cover most of the varying needs for fatigue. It is always important to take quality supplements.
All of this and more is available to you in my book, Naturally Recovering Autism.
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