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Our existences are anything but simple, and
most of us will find ourselves overworked and exhausted from time to time-or
all the time. Fatigue, true fatigue, is much more than feeling overworked and
just being sleepy, although it can make you want to curl up in bed and forget
the rest of the world.
Fatigue creeps into everyday life and effects
your physical and mental well-being making it very difficult, if not
impossible, to get things done.
My own personal struggles with fatigue at point
strained relationships - it is hard for people to understand that horrible
exhaustion unless they experience it themselves. To the outside world, you just
look lazy when all you want to do is lie in bed.
Fatigue is a difficult thing to manage, as it is such a vague
symptom or condition. There’s physical fatigue, emotional fatigue, fatigue as a
symptom or as a disease in and of itself.
There is a good chance there’s an underlying medical condition
causing fatigue, for example depression or low blood sugar, and this must be addressed
before you can hope to get rid of the exhaustion.
But if you haven’t been able to pinpoint the cause of your
fatigue (and of course you’ve had it checked out by a doctor) it can often
times be traced back to a number of habits and lifestyles that seem to have a
tendency to develop in the modern world.
If you find it dogging your footsteps and dragging you down,
don’t sink into despair, there are plenty of changes you can make and natural
remedies you can utilize to fight the feeling effectively.
Remedies
for Fighting Fatigue #1 - Get active
We’re awfully quick to assume that if we feel exhausted, we
should take a nap. But have you ever noticed that if you lie in bed all day,
barring recovery or illness, you feel more sluggish?
Your head may feel a bit fuzzy and achy, and you feel like energy
was sucked out of your body, instead of replenished. This is because
over-resting or sleeping has the exact opposite effect we want it to have,
while exercise boosts our energy long-term.
If you are feeling fatigued and not moving around much, you may just
need a good regular dose of fresh air to rejuvenate your body and mind. As a
bonus, when you do rest, it will feel that much better and be that much more
refreshing than if you’d sat around all day and done nothing.
Getting active also improves mood, thanks to the endorphins
being released, and feeling gloomy is a major contributor to fatigue.
Note: Excessive or extreme activity can sometimes create
feelings of fatigue, however you generally feel refreshed in the long term.
You
will need…
-A good pair of shoes (optional, unless you plan on walking into
a store.)
Directions/Advice
It is of the utmost importance that you keep your exercise
regular to boost your energy, particularly long-term. Don’t set the bar too
high in the beginning if you think you’ll easily get discouraged attempting a 4
mile run. Just lace up, slip on, or leave off your shoes and get outside.
Take your dog for a walk, go for a casual stroll-anything-even a
little exercise is better than none. If the weather isn’t cooperating, turn on
some tunes and come up with an indoor workout routine. As you get into the
habit, slowly increase your level of activity.
Remedies
for Fighting Fatigue #2 - Sip Some Potato Water
While a brimming glass of fresh potato water may not sound like
the first thing you’d want to relax on a hot summer day with, it’s actually a
great home remedy for fatigue.
Soaking slices of potato in water makes a potassium rich drink
that can help you feel less tired and sluggish, as it replenishes a mineral
many people have trouble getting enough of.
Like magnesium, the body does not produce potassium - we have to
consume it from outside sources. Because our diets these days tend to lean
towards being nutrient deficient, it’s no wonder we find ourselves lacking in the
potassium department.
Potassium doesn’t give you a direct jolt of energy, per say, but
along with magnesium (as well as chloride and calcium) it is an electrolyte
that is vital for the proper functioning of our cells and the release of energy
and the conduction of electricity.
Without enough of potassium, our muscles wouldn’t move properly
and our nerve impulses wouldn’t fire right. By ensuring you have healthy levels
of potassium, you can get an edge on feeling dull and tired all the time.
You will
need…
-1 unpeeled potato
-8 ounces of fresh water
-8 ounces of fresh water
Directions
Slice up the potato (there’s no need to peel it- I realize I
show them peeled in the photo but I went on auto pilot) and add to a glass of
water. Allow it to steep overnight in the fridge, and drink first thing in the
morning.
Remedies
for Fighting Fatigue #3 - Boost Red-Blood Cells
Iron is important. Without it, our bodies cannot produce enough
red blood cells. Red blood cells contain hemoglobin, the iron rich protein that
carries oxygen throughout our body.
Many people think of oxygen’s use ending when it enters our
lungs, but it must travel throughout our bodies and get delivered to all of our
cells and organs for them to function.
As you can imagine, a lack of oxygen would lead to a decrease in
the bodies functioning, which will result in fatigue. This is called
iron-deficiency anaemia.
To combat this, make a tea with nettle leaf (fresh is preferred
but dry works as well.) Nettle is rich in iron, as well as vitamin C.
Vitamin C is relevant because it has been shown to help increase
the absorption of non-heme iron (iron found in plants vs. fish, meat, etc.)
which isn’t always absorbed as easily as heme iron.
Adding in some dandelion boosts the iron content of this tea
even more but beware-it is bitter, so I recommend plenty of honey!
You
will need…
-1 cup each fresh dandelion & nettle OR 2 teaspoons each
dried dandelion and nettle
-1 cup of freshly boiled water
-Your favorite mug
-Honey!
-1 cup of freshly boiled water
-Your favorite mug
-Honey!
Directions
Bring water to a boil and place your herbs in a mug. Pour the
boiling water over them and cover, steeping for 10 minutes. Remove the herbs,
add plenty of honey to taste, and drink 2 times daily.
Remedies
for Fighting Fatigue #4 - Get Some Ginseng
Possibly the “most famous of all Chinese herbs” - that’s a hefty
title, considering Chinese herbal medicine dates back hundreds of thousands of
years and is full of staple herbs and natural ingredients.
But Ginseng has a special place in history, although it’s many
varieties can make utilizing it a little confusing. Ginseng refers to any one
of 11 species of slow-growing perennials in the genus Panax.
Ginseng is found in North America as well as in Eastern Asia. It
is often referred to as an “adaptogenic” herb, which means it helps the body
adjust to stress-whether that stress is caused by being in an extreme heat or
cold, hunger, or exhaustion/fatigue (just think adaptogens = adapt to stress.)
Ginseng is thought to help the body in coping with stress by
improving the health of the adrenal system, which is the body’s command center
when it comes to your hormonal response to stress.
Cortisol, the “stress” hormone, can effect if you sleep through
the night, and dictate if you can fall back asleep, as it suppresses melatonin,
which we need to have a regular sleep/awake cycle.
Too much cortisol, and you could be left feeling fatigued and
exhausted because your sleep is disrupted. In the morning our cortisol levels
are at their peak, and then gradually fall throughout the day, but if they
remain too high, this diurnal rhythm will get thrown off, as will the precious
sleep that you need to rejuvenate.
Having a bit of ginseng may help regulate your cortisol, and
help you get the rest you need to function properly.
You
will need…
-1 tablespoon of dried ginseng root OR 1 inch of fresh ginseng
root
-1 cup of fresh water
-Honey/lemon to taste
-1 cup of fresh water
-Honey/lemon to taste
Directions
Slice up 1 inch of ginseng root into small pieces, or place 1
tablespoon of dried ginseng in a tea ball. Cover with hot water and steep,
covered, for 10 minutes.
Stir in honey and or lemon to taste and replace your morning
coffee. Ginseng must be drank daily to have any effect.
Remedies
for Fighting Fatigue #5 - Perk-Up With Citrus
I adore citrus in pretty much all its forms. From lemon juice to
orange juice and everything in between, it never ceases to come in handy for
home remedies, and it’s refreshing as all get up.
In the case of fatigue, start off your day with a glass of lemon
water. The smell of a freshly sliced lemon alone will perk you up instantly,
and the hydration will set your day up for success.
Lemon water helps a number of conditions - such as preventing
constipation - but there’s something about it that just revitalizes a tired
body.
If you find yourself dragging in the middle of the day, treat
yourself to another glass. I couldn’t list off the chemical and molecular
components of lemon water that fight fatigue, I can just say anecdotally that I
(among many others) find it almost wondrous in regards to keeping up on energy.
Directions
Squeeze the half of a freshly sliced lemon/lime into a full
glass of water. If it’s winter, make it warm water-if it’s summer, enjoy it
chilled! Drink the whole thing, and repeat twice daily (with a mid-day boost if
needed.)
Remedies
for Fighting Fatigue #6 - Make Your Own Energy Drink
Don’t turn to store-bought “energy drinks.” They are, I think,
one of the most ridiculous marketing schemes to take over in recent years.
You’re paying an absurd amount for something that is doing you more harm than
good - and it’s 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 - they’re delicious,
satisfying, good for you, and will give you the wonderful long lasting energy
you’re looking for.
You will need…
-1/4
cup of freshly squeezed lime juice
-1/4 cup freshly squeezed lemon juice
-1 ½ to 2 cups fresh water, depending on how strong you want the flavor
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste
-1/4 cup freshly squeezed lemon juice
-1 ½ to 2 cups fresh water, depending on how strong you want the flavor
-1/8 teaspoon of sea salt
-2 tablespoons natural sugar or honey, to taste
Directions
Toss
everything into a food blender and blend until the honey is dissolved, or just
use some elbow grease and blend it by hand. Pour yourself a tall glass, drop in
a few ice cubes, and enjoy.
Remedies
for Fighting Fatigue #7 - Hello, Yoga
Like so many things that become trendy, yoga’s image has been
somewhat distorted. If you avoid it because you think of it as a craze that
attracts flocks of young folks hanging out before hopping over to the juice
bar, just erase that thought.
Sure that might be part of it now, but yoga dates back to
roughly 5th and 6th centuries B.C., well before stretchy pants became a staple
of closets across western society.
Yoga isn’t just a form of physical exercise, but a spiritual one
as well. It helps you calm your mind, focus your breathing, and tame inner
turbulence (which can become very draining day after day.)
The actual physical part of yoga, like many forms of exercise,
will actually boost your energy. The combination of mind and body work out can
make you feel like a brand-new person, and is indeed even recognized as a form
of alternative medicine to fight chronic fatigue by the Mayo Clinic.
There’s no need to even join a class (although I love having an
instructor) - you can do yoga right at home.
You
will need…
-A bit of self-discipline
Directions
Forget the trendy part and just try it. There are specific poses
that help energize you, such as tree pose, downward dog, and cobra. Some
require focus and attentiveness, others are more to strengthen muscles and
increase flexibility, but all can help fight fatigue.
Remedies
for Fighting Fatigue #8 - Love Your Licorice
Licorice root is an herb that I tend to go to when it comes to
something like a sore throat, but one of its main constituents (glycyrrhizin)
can actually help with fatigue as well, especially fatigue that is associated
with less-than-optimal adrenal functioning.
Like ginseng, licorice root can help regulate cortisol levels.
It actually helps boost cortisol, which may seem counter intuitive (read the
ginseng remedy for a briefing on what cortisol does).
However if you aren’t producing enough of cortisol, your body
can sometimes over-produce in an attempt to compensate. This can leave you
feeling tired during the day, but laying wide awake and frustrated at night.
Cortisol requires a balance - too much and you’ll be unable to
sleep, too little and your rest will also be disrupted.
You
will need…
-1 tablespoon of dried licorice root
-1 cup of water
-Honey/lemon to taste
-1 cup of water
-Honey/lemon to taste
Directions
Steep 1 tablespoon of dried licorice root in boiling water, and covered,
for 10 minutes. Strain, add honey/lemon to taste, and drink first thing in the
morning.
Remedies
for Fighting Fatigue #9 - More Magnesium
I mention magnesium a lot, but it is an important mineral that
we really truly suffer a lack of these days. The body does not produce
magnesium on its own – it is up to us (and our diets) to provide this essential
nutrient.
The problem is that many diets these days suffer from a lack of
good wholesome food. It is a cofactor in 300 plus enzyme systems that regulate
a wide variety of biochemical reactions.
Everything from muscle and nerve function, protein synthesis,
and energy production require magnesium. The best way to get the proper amount
is to eat the right foods rather than take a supplement. Dark leafy greens,
nuts, fish, whole grains, and bananas are all rich in magnesium.
You
will need…
-Magnesium rich foods OR a high quality supplement
Directions
Include a healthy dosage of magnesium rich foods to your
everyday diet, or take a high quality supplement. Adults should take no more
than 350 mg/day in the form of supplements - while getting more in terms of
diet isn’t necessarily harmful, it’s easier to take too much in the form of
concentrated supplements.
Remedies
for Fighting Fatigue #10 - Eat (and drink) good stuff
What is food to us? Why does it matter? It is literally our
energy, it’s our fuel. We tend to overlook its importance in today’s society.
It’s right at our fingertips all the time, and the old adage “you are what you
eat” has faded into the background.
But if we skimp on meals or stuff our diets with sugary drinks
and greasy, fatty, food, we won’t run right, or at all. You’ll find yourself
feeling worn out and fatigued.
When we eat, our bodies break down the carbohydrates (sugars and
starches) which are then broken down again into glucose (blood sugar) and
absorbed into the blood stream.
Put simply, glucose is the energy needed for all systems to go,
from our brains to our leg muscles to our heart, and everything in between. Now
all carbs aren’t good for you - they must be complex carbohydrates.
Complex carbohydrates are made of long, complex (hence the
name), chains of sugar molecules. This is turned into glucose, and gives us
energy.
Simple carbohydrates, such as sugar from cakes and cookies,
artificial syrup, candy, etc. provide essentially zero value to your body,
contribute to weight gain (among other things) and will make you feel not so
hot.
These simple carbs have only 1 or 2 sugars and are burned up
quickly. You might get a temporary boost in energy as your glucose spikes, but
you’ll crash pretty fast. Complex carbs will give you a steady, even, release
of energy.
If you’re eating an unhealthy diet, chances are you’re eating
bad carbs, and that means you aren’t turning a whole lot of your food into
energy-which is likely why you’re fatigued.
Keep in mind the following 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 they’re 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 don’t steer clear of
carbs altogether or you’ll 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.
Remedies
for Fighting Fatigue #11- Nip the Naps (kind of)
Naps are beautiful. There’s nothing like having the luxury of
being able to snooze in the middle of the day and wake up feeling refreshed and
brand new. It is, actually, healthy to take time for naps to an extent.
They reduce exhaustion, sharpen your working mind, improve your
mood, and make you more alert. But they’re also a double edged sword when it
comes to being one of your home remedies for or tiredness - have you ever taken
a long cat nap and woken up feeling groggy, disoriented, and more exhausted
than before?
I know sometimes I get so sucked into a nap I can barely wake
myself up and when I do, I probably wouldn’t pass a sobriety test because I am
so out of it. It’s the classic “too much of a good thing” scenario.
Your biological clock gets thrown off when you sleep too much,
and it messes with your cells energy cycles. This makes you feel tired, groggy,
and “sleep drunk.” That drunken feeling is called sleep inertia, and it happens
when you wake up abruptly from slow-wave sleep.
Because a nap doesn’t take you through a full sleep cycle, you
often times get woken up out of slow wave sleep. This can seriously impact how
you function-sleep inertia can take anywhere from 2-4 hours to dissipate. But,
there is a proper way to take a nap-you just need a smidgen of self-control.
You
will need…
-A cozy place to nap
Directions
The brain enters slow wave sleep after roughly 20-30 minutes, so
limit your time to a “power nap.” Unless you’re extremely sleep deprived, a 20
minute or so nap should leave you feeling refreshed and awake, not groggy,
fatigued, and tempted to go back to sleep. Set aside a time not too close to
bed time to treat yourself to an energy boost.
Remedies
for Fighting Fatigue #12 - Special Spinach
As cliché as it may sound, Popeye really was onto something with
spinach and the energy/strength it gives you. Rich in iron, it can help boost
red blood cell count, therefore providing you with more energy and fighting anaemia.
Spinach is also full of magnesium-1 cup of spinach contains 39%
of the recommended daily intake for magnesium. Early research shows that it may
even improve muscle function during a workout.
You
will need…
-At least 1 cup of spinach
Directions
Enjoy at least 1 cup of spinach daily, raw or cooked.
You can also watch this Video HERE to
learn about other remedies for fighting fatigue from Dr. Holly Phillips
Fatigue is a tricky thing because you have to not only figure
out what’s causing it, but also be dedicated to overcoming it. This is, of
course, made all the more difficult by the fact that you’re exhausted all the
time.
One of my favorite sayings is “seeing the obstacle is one thing,
getting around it is another.” Remember there are two halves to the battle, and
the latter - actually getting around said obstacle-is usually the hardest.
Stick with it!
By Claire Goodall
(a bee-obsessed natural-convert from Minnesota) who is a holistic health lover.
She is the author of Everyday Roots Book.
It's a Book that
she creates to help you replace the toxic products and medications in your home
with healthier, all-natural alternatives.
It contains 215+
effective home remedies and covers everything you will need to protect your
family and save money every month.
