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Tips For Improving Fatigue
Fatigue is a sign that your body is in need of conserving energy. It can be a sign that your body is expanding more energy than it can produce. It could also be the symptoms of an underlying health problem. It can be the first signs of developing physical or emotional problems or a variety of infectious diseases. Consulting a medical professional is the first step that should be taken in order to rule out certain physical illnesses.
Physical examination and routine laboratory tests although required to rule out other possible causes of a patient's symptoms, no laboratory test, no matter how esoteric or exotic, can diagnose this condition or measure its severity.
If no physical illness is found, a regimen of proper diet, detoxing, exercise, and plenty of rest and water is a good start. Try to manage stress and balance situations around you.
Chronic Fatigue Syndrome is a condition that is debilitating with a variety of symptoms that resemble those of flu or other viral infections. The cause of CFS is not known but several theories posture that it is a "reaction" to a virus. This is why it is mistaken many times for other disorders. Often mistaken by some to be a result of infection with the Epstein-Barr virus, which is a member of the herpes family and the same virus that causes mononucleosis or Lyme disease. However, there is no convincing evidence that most cases of CFS are caused by an infection. Some other theories suggest that chronic fatigue is related to overwork, stress, a weak immune system, allergies, low blood pressure, hormonal imbalance or environmental toxins. In some cases it may follow the death of a close relative or an operation.
Chronic Fatigue Syndrome (CFS) is also known as Immune Dysfunction Syndrome (CFIDS), Myalgic Encephalomyelitis (ME), and Post-Viral Fatigue Syndrome.
Symptoms other than fatigue may include nausea, irritable bowel syndrome, bloating, chronic cough, diarrhea, dry eyes, irregular heartbeat, chest pain, jaw pain, night sweats, alcohol and drug intolerance, dizzy spells, tingling sensations and lack of appetite.
1. Balance Your Day: set boundaries with work, family, friends, exercise. To much of ANYTHING is not a good thing. Although we are constantly reminded that MODERATION is the key, we seldom recognize it in ourselves. Plan your day out on paper. Divide your time evenly and stick to it.
2. Improve How You Work: work smart. Do not allow the "fires you put out" each day to become uncontrollable. Allow a certain amount of time for these issues as well as new projects, clients or meetings.
3. Get Exercise: If you are saying, how can I exercise, when I am so tired. This is all the more reason why you need to jump start your metabolism. Exercise is what your body instinctively wants to do especially under stress: fight or flight, and it works. It burns off some of the stress chemicals which tension produces. Therefore, a tired muscle is a relaxed muscle. Regular exercise builds stamina that can help anyone battle stress. But even something as casual as a walk around the block can help you burn off some of the tension that you carrying around.
4. Take A Look At Food: Carbohydrates provide glucose for energy. Excessive carbohydrates can increase blood sugar levels to dangerous levels, which then makes your body shut down to protect itself. Protein is important because it allows the brain to synthesis the neurotransmitters dopamine and norepinephrine, which help keep your mind attentive and alert. Excessive protein levels make the organs of digestion work much harder to process this food and robs your energy stores. Find the balance for YOU. Listen to your body! It will tell you what makes you feel good and what does not. Especially in the long term. If you have issues with excess heat, look at eating foods that have a cooling nature. If you have excess cold, look at eating foods that have a warming nature. Neutral foods help to regulate our system.
5. Prepare for Better Sleep: Overthinking is a culprit that will rob you of great energizing and restorative sleep. Turn off that mind by starting to wind down early. Give yourself "quiet time". Utilize the power of peaceful music, a good book, diffusing essential oils, warm milk or tea before you lay down.
6. Manage Your Best Energy Times: Take advantage of your natural energy highs. Do your most strenuous work, thinking, planning, exercise when you have your greatest energy. Note the time of day when you feel your best and when you feel your worse. Expand your energy where it is most needed, pull back where you feel you can.
7. Keep Hydrated: Drink plenty of fluids, especially on hot, dry, windy days. If you're doing strenuous exercise, drink some fluids before the activity begins. You should also drink at regular intervals (every 20 minutes or so) during your activity and after the activity ends.
8. Limit Time You Sit Down: Reduce sedentary behaviors such as watching television and using computers. Being in one place for long periods actually slows metabolism and energy production.
9. Learn To Do Nothing: Our urge to drive ourselves to greater accomplishments, creates other issues such as exhaustion. Create/allow a few hours in your week to simply relax and do nothing. If you cannot find a few hours, it is time to rethink your priorities and commitments.
10. View Your Lifestyle: If illness is not the cause of your fatigue, then it is a lifestyle issue. Are you creating unnecessary stress for yourself? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? Consider counseling or talking about your issues with family, career personal or your doctor. Find the issues that are taking you away from a vital, energetic life!
11. Talk To Others: Sometimes sharing your problems with others who are suffering some of the same symptoms, can be very helpful. Be sure and go to the chronic fatigue forum to find others to confide in.
Nutritional Advise
Water is essential in any healing process. 6-8 eight ounces glasses per day.
Missing meals, dieting, and not eating properly can be helped by taking one multivitamin and mineral supplement a day. A lack of good nutrition can cause fatigue. Consider several light meals to avoid a severe case of napping.
Eating most of your calories early in the day will give you the fuel you need to keep going. But you've got to be selective in the type of fuel you choose. Carbohydrate, for example, is a fast burner. Fat, on the other hand, burns slowly, meaning it slows you down.
Eat a healthy, balanced diet overall. Consider a high-protein, low-fat diet with healthy complexed carbohydrates.
Some nutritional doctors believe that for people with CFS who have low blood pressure, salt should not be restricted. In CFS sufferers who have a form of low blood pressure triggered by changes in position (orthostatic hypotension), some have been reported to be helped by additional salt intake. People with CFS considering increasing salt intake should consult a nutritional doctor before making a change.
Consider juice therapy. Carrot juice, kelp and bee pollen provide energy if fatigue is due to low blood pressure.
The power of green whole foods is essential for all day energy, greater focus under stress, sense of well-being, strengthened immune system, fewer food cravings and optimum synergistic balance of essential nutrients for total health. Green whole foods contain antioxidants, vitamins, minerals, amino acids, active enzymes, bioflavinoids, chlorophyll and other phytonutrients necessary for optimial cellular metabolism, repair and protection! These ingredients contain the most powerful combination of nutrients ever known in any grain, herb or food. They contain almost all of the vitamins, minerals, proteins and enzymes necessary for the human diet, plus chlorophyll.
Spirulina Blue Green Algae: Spirulina possesses a complete protein richer than steak, abundant organically complex minerals, a wide variety of essential vitamins, and many beneficial enzymes. Spirulina is more than just a food. As with Chlorella it has been shown to be valuable with almost every aspect of health. These necessities are bio-available which means that they are easily assimilated throughout the digestive tract, giving instant access to vital nutrients.Because of algae's high chlorophyll and high nutritional content it is an excellent part of a cleansing program.
Chlorella Green Algae: Chlorella's tough cell wall protects the valuable nucleus inside. When it is harvested it is instantly dried and the cell walls are gently cracked open. The nutrients inside retain full potency. Once in your body, the cracked open cells release their valuable nutrients. Because it is so easy to digest, your cells get the full benefit of this nutritional powerhouse. These necessities are bio-available which means that they are easily assimilated throughout the digestive tract, giving instant access to vital nutrients. The algae provides intestinal nourishment and has a soothing and healing effect on the mucous lining. It works to detoxify and purify our system.
Barley Grass and Wheat Grass: Eating barley and wheat grass is like eating a plate of green vegetables. These cereal grasses, are harvested young and are ecologically grown in nutrient rich soil. They are approximately 25% protein and contains all the essential amino acids, concentrated vitamins, minerals and fiber. They have been shown to increase our overall health by reducing intestinal putrefaction and maintaining healthy blood another important component of cleansing.
Klamath Lake Blue Green Algae: This remarkable plant grows 100% organically in the Upper Klamath Lake of Oregon. Blue Green Algae has more protein and chlorophyll by weight than any other plant or animal on earth. Klamath Lake algae is considered to be the most nutrient rich of the algaes.
What You Should Avoid:
Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already-prepared frozen dinners. Too much white flour and refined sugar.
What you don't eat may be even more important than what you do eat. Avoid alcohol and sugar, because they tend to worsen the situation.
Curb your caffeine. One or two cups of coffee can work to kick you into gear in the morning, but its benefits usually end there. Too much caffeine is just as bad as too much of anything. Drinking it throughout the day for an energy boost can actually backfire. Caffeine makes you feel like you have more energy, but you really don't. Cut back on caffeine to reduce the high and low effect.
Reduce Processed and Refined Foods:
Avoid fried foods, white pasta, white rice, full fat dairy, white potatoes, white bread (baguettes, bagels, pita).
Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fats, refined foods, hydrogenated food and MSG.
Reduce Sugar Intake:
Too much sugar can rob our body of essential nutrients. Simple carbohydrates from baked goods, pastries, most crackers and cookies must be limited to a very small portion or completely removed from the diet.
There can be many ways to find relief. On a positive note, chronic fatigue syndrome is not necessarily a lifelong sickness. Many people have recovered well after being sick. Exercise, stress reduction and good nutrition all have amazing effects and will help with the ups and downs, with the downs becoming less severe and less frequent.
Andrew Pacholyk MS L.Ac
http://www.peacefulmind.com/chronic_fatigue.htm
Therapies for healing
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