Are you Tired of feeling tired?
With our fast-paced lives, feeling tired has become a common aspect of modern living. Our busy days have a significant impact on our health, as we have lesser time for ourselves and our well-being.
Besides physical work, mental stress also plays an important role in wearing us out. Various medical conditions and lifestyle issues can also lead to fatigue, including lack of sleep, infection, lack of adequate nutrition, flu, obesity, anemia, alcohol or drug abuse, hypothyroidism, heart diseases, diabetes, etc.
We are dreary, frustrated, and disheartened by the end of the day. Along with tiredness and exhaustion, you may also experience a low sex drive and lack of motivation.
The commonest cause of fatigue is not getting enough rest. Inadequate sleep can make your body go into overdrive and leave you worn out. The key to good overall well-being is to get six to eight hours of sleep. You may try going to bed early if you need more rest and ALWAYS avoid screens before bedtime. Daytime naps must be kept shorter, not more than half an hour, or it may leave you groggy and keep you awake at night.
More than often, feeling fatigued is a sign of underlying deficiency. Lack of sufficient nutrition deplete the energy stores and leaving you lethargic. Deficiency of vitamins and iron can be a major cause of your fatigue.
Dieting to lose weight may also prove harmful if not performed under proper professional guidance, especially if your job involves strenuous work. So it is vital to eat a balanced diet, full of essential nutrients regularly.
Instead of eating one or two large meals, a hearty breakfast with multiple smaller meals intermittently throughout the day is a much healthier practice to prevent bloating. This ensures your blood glucose levels are optimum to provide you sufficient energy throughout the day.
It is advisable to cut down refined carbohydrates as they increase bloating. Foods with high-fiber content like vegetables, whole grain cereals, whole wheat bread, etc. are great at stabilizing blood glucose levels.
Herbal remedies are excellent at improving tiredness and fatigue, especially related to the hypothalamus-pituitary-adrenal axis, which regulates our body’s stress response. You can add
herbal supplementsto nourish your meals additionally. Herbs are known to be amazing at modulating the body’s stress response.
A major cause for constant fatigue and lethargy in women is thyroid problems. Monitoring and controlling the thyroid with your physician's help is very important in such a case and should not be neglected. Various herbal supplements like moringa, which have known benefits for improved thyroid health, can be taken.
Adaptogenic herbs increase your body’s capacity to counter stress by decreasing the release of stress hormones. They also improve your stamina. They are not stimulants-rather, support your body to cope better with the causative factor of your fatigue.
Some herbs also have positive influences on our immune system. Moringa Oleifera Leaf is one of the most potent and effective herbs with adaptogenic benefits to fight fatigue. Be Herbal's Moringais full of natural amino acids, minerals, vitamins, and magnesium, making it ideal for your hectic lifestyle. It is imperative to talk to your health-care provider about which herb to try.
To promote your adrenal function, which influences your metabolism, you should cut down on fatty foods. You will notice a definite change in your energy levels when you transform your diet to a healthy one.
Most people do not perform adequate physical activity or intensive exercise because they get tired and exhausted from working out. But physical activity is crucial for maintaining your energy levels throughout the day.
Physical activity releases endorphins, promotes circulation, and improves overall health. Sufficient physical activity also helps you sleep more soundly. If you have a sedentary lifestyle, getting up frequently to stretch, walking briskly, or doing light exercises can improve blood flow. The more you exercise regularly, the more your stamina levels will improve.
Supplement your energy
Various supplements are recommended by doctors to increase energy levels. You may alternatively choose herbal remedies, which do not have side-effects.
Ginseng is an age-old cure for improving fatigue and lethargy. Traditionally, Asian ginseng was taken as a tonic by the Chinese to replenish energy. Today, its benefits for improving general well-being and health problems like depression and fatigue have made it a popular supplement.
Another herb Ginkgo, promotes blood flow to the brain, making you more active, wide-awake, alert, and less tired. Supplements of vitamin B12, Magnesium, melatonin, amino acid carnitine, Coenzyme Q10, etc. can be taken. CoQ10, short for coenzyme Q10, is a naturally occurring compound in the body. They are an integral part of the cells of our body.
For a natural way to eliminate harmful toxins from your body, promote energy levels, and support your weight loss attempts, Be Herbal's Detox complexcan be considered. It has a perfect blend of effective herbal elements prepared to aid in shielding your body from free radicals and toxins while improving your overall well-being. It contains Acai Berry, Papaya, and Ginger Root, among other ingredients, which have been widely used for their cleansing and health-promoting abilities.
Acai Berry is called a super-fruit and is well-known for its digestive health benefits. Increased mental function and enhanced focus can e achieved while eliminating harmful toxins from your body with this natural detoxifying supplement. It helps you improve your lifestyle and wake up every morning feeling energized and rejuvenated. The easy-to-swallow capsules contain no GMO’s, fillers, or preservatives and will improve your immune system, offer relief from constipation and bloating while promoting skin health naturally.
Remember that it is imperative to check with your doctor or registered nutritionist to determine if these herbal supplements are safe for you to take. If you feel you have an underlying medical condition related to your fatigue, you must consult your physician.
Beat Bloating Blues
Bloating is another common 21st-century problem faced by people worldwide. Bloating is sometimes confused with water retention. It is the feeling of the belly being “full” and not the same as water retention.
Bloating is caused by the build-up of gas (due to acid production) in our stomach or disturbances in the movement of the digestive system's muscles. It causes pain and discomfort due to a “stuffy” feeling.
Several factors are responsible for bloating, including food intolerance, acid buildup, imbalance in intestinal bacteria, ulcers, constipation, or even parasitic infections. If you are irregular with your meals or eat excessively, there is a high chance of you experiencing stomach bloating.
Few medications like aspirin and painkillers may lead to bloating as they irritate the gut due to increased acid production.
Eating big meals may lead to bloating, so the first step is to eat smaller portions as people with bloating often have increased sensitivity to food in the stomach. A simple habit of chewing the food properly can make a huge difference in digesting our food. Many people who eat their meals in a hurry have complained of bloating frequently.
Intolerance to certain food and food allergies may cause excess gas production, bloating, and other symptoms. Common foods that cause bloating are lactose, fructose, eggs, wheat, gluten, etc. Additionally, swallowed gas can be a surprising causative factor as well.
We normally swallow gas during talking while eating, chewing gum, and taking carbonated beverages. Typically, the air we swallow contains oxygen, nitrogen, and carbon dioxide. It generally does not have a foul smell, but it can lead to some amount of discomfort.
Some high-fiber foods, like legumes, commonly create gas and lead to bloating. It is important to observe if bloating occurs after consuming legumes, lentils, or beans to rule them out. If these foods give you gas, you can try avoiding them. Consuming fatty foods may also hinder digestion and may contribute to bloating for many.
Irritable Bowel Syndrome
The most common digestive disorder worldwide is Irritable bowel syndrome(IBS) with no known cause. It is believed to affect about 14% of the population, and most go undiagnosed. Common symptoms include abdominal pain, bloating, discomfort, diarrhea, or constipation.
It has been proven that indigestible carbohydrates called FODMAPs can drastically aggravate these symptoms in people with IBS, so they must be avoided. A low-FODMAP diet has been recommended for people experiencing bloating.
Foods that may be avoided in IBS are Cauliflower, Wheat, Garlic, Onions, Artichokes, Broccoli, Cabbage, Beans, Pear, Watermelon, Apples, etc. Sugar alcohols, which are high-FODMAPs, should also be avoided. These are commonly found in sugar-free foods like chewing gums (xylitol).
Constipation is a common digestive problem, having various causes. Constipation has been observed to aggravate often the symptoms of bloating. The best thing to do is drink plenty of water, get more soluble fiber, and increase physical activity to counter constipation.
You may use over-the-counter products available to fight bloating and other digestion issues. These are usually digestive enzymes that help break down the components of food effectively. People with lactose intolerance can take Lactase, an enzyme that breaks down lactose. Beano is another enzyme, alpha-galactosidase, which can aid in digesting the indigestible carbohydrates.
Lemon juice is known to stimulate digestion and speed up the process. A glass of warm lemon water can be very helpful in eliminating the extra sodium from the body. Excess sodium is responsible for swelling in your face, hands, ankles, and abdomen. Hence this helps in reducing the bloated feeling. It is important to stay hydrated, as that can be immensely helpful.
Cut down Coffee
Coffee is bad for your gut. Ideally, avoiding coffee would be best as coffee increases acid production and irritates the gastrointestinal tract.
Probiotic supplements can enhance the bacterial environment of your gut, reducing the symptoms of gas and bloating. Probiotics hinder the bad bacteria and yeast, which cause bloating, from accumulating in your gut. The best probiotics contain good microbes like Lactobacillus acidophilus, Lactobacillus reuteri, and Saccharomyces boulardii, which are good for the gut.
Ginger has been used for ages to cure various basic ailments. Compounds gingerols and shogaols found in ginger root reduce inflammation in your intestines. Ginger is also present in Be Herbal's Detox complex. It contains a blend of various herbs with multiple benefits. Acai Berry has many digestive health benefits.
Psyllium and Ginger Root are present in this powder and are effective in relieving bloating and IBS. It contains potent detoxifiers and antioxidants, such as Acai Berry, Papaya, and Ginger Root, which have known cleansing and health-boosting powers.
Behaviors And Food Habits that may lead To Bloating
Behaviors like Talking while eating, sipping through a straw or sports bottle, Smoking or chewing tobacco, overeating, even simple things like Deep sighing, Chewing gum or eating hard cand, Drinking from a water fountain, Drinking very hot or cold beverages, taking medications for cold symptoms, are some of the habits that can lead to bloating.
Certain foods like Spicy, fried, or fatty foods, Broccoli, cabbage, onions, Apple or prune juice, Carbonated beverages, Dried fruits, Beans, sugar alcohols present in sugar-free foods like xylitol, mannitol, etc.
Some tips to prevent bloating are:
Chew your foods well. You must eat at a slower pace if you tend to eat fast and consume smaller meals but more frequently. Try to cut out carbonated beverages and especially if they are cold. If you have a denture, get your dentist to check them for a good fit. You must increase physical activity during the day, like taking a walk after meals.
Generally, a rare gas, bloating, and abdominal discomfort do not always require medical attention. Usage of Over-counter remedies or a lifestyle modification by changing eating behaviors may help improve the situation. In any case, you must consult your physician if you notice an increase in frequency, location, or severity of the symptoms, or if they are accompanied by other serious symptoms like diarrhea, vomiting, weight loss, or heartburn.