People complain so often about being exhausted that doctors treat fatigue as the most common health problem. Here are some tips that will help you heal naturally.
It’s disheartening, demoralizing and frustrating to feel constantly exhausted. You would want to run like purebred but cannot move your feet. Life passes and you are unable to follow it. The will is of no use to you. Is there anything that is?
It may be that the solution lies in a major change in your habits: diet, drinks, exercise. Some dietary supplements may also help you. Sometimes the cure is even simpler: just sleep more. You do not have to worry about blood tests to see if you have hypothyroidism, anemia, vitamin B12 deficiency, or other conditions that can lead to fatigue.
The causes of fatigue are as numerous as various: lack of sleep, malnutrition, influenza, obesity, allergies, infections, anemia, alcoholism, hypothyroidism, heart disease, cancer, diabetes, AIDS, etc.
- 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. It also improves mood, thanks to the endorphins being released, and feeling gloomy is a major contributor to fatigue.
- 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 it, 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
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.
- 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 anemia. 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. The latter part is relevant because vitamin C 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
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.
- 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. It 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.) They are 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
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.
- 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.
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.)
- 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.
- 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 it right at home.