tired Archives - Amazing Health Advances

“Rev Up” Naturally with Herbs for Energy and Mental Focus

AHA Publisher — Wed, 15 Jun 2022 08:12:55 +0000

Lori Alton via NaturalHealth365– Whether we call it exhaustion, burnout, tiredness, or fatigue, most of us experience low levels of energy from time to time. Many people turn to high-sugar, caffeine-laden foods and drinks to fight fatigue, but unpleasant side effects – such as the well-known “sugar crash” or jangled nerves from too much coffee – make these remedies far from ideal. Fortunately, studies suggest that certain herbs and nutrients can spur flagging concentration and boost energy. For instance, a recent review published in Frontiers in Pharmacology highlights the ability of Panax ginseng to increase fatigue resistance. The following natural solutions may help you restore mental sharpness and physical stamina – and turn your energy from “fizzling” to “sizzling.” Adaptogenic and Antioxidant Herbs Like Ginseng, Sage, & Goldenroot Can Improve Energy & Attention A time-honored herbal remedy for fatigue, ginseng contains antioxidant compounds called ginsenosides, which have been shown to improve exercise performance, boost mental alertness and lift mood. A 2020 scientific review showed that ginseng helped decrease fatigue and reduce malondialdehyde levels (a marker of oxidative stress) while increasing antioxidants such as glutathione and superoxide dismutase. The scientists concluded that ginseng could be recommended for “routine use” against fatigue. To bolster concentration, increase energy and brighten outlook, natural healers typically advise amounts from 200 mg to 1,000 mg of ginseng a day. Check with your integrative doctor before supplementing with ginseng. Botanically known as Salvia, sage is packed with potent antioxidants, including luteolin, rosmarinic acid, quercetin, and apigenin. This fragrant garden herb and cooking spice has long been associated with knowledge and learning. In fact, the word “sage” literally means “wise.” Studies have suggested that sage inhibits a compound known as acetylcholinesterase, which breaks down acetylcholine, a brain chemical important for healthy cognitive function. Researchers believe that this allows sage to help improve concentration, promote alertness and even enhance word recall. Natural health experts typically advise dried, powdered sage leaf in amounts of 300 to 600 mg a day – but get the thumbs-up from a physician before supplementing. Rhodiola rosea, also known as goldenroot and artic root, is classified as an adaptogen or substance acknowledged as helping the body adapt to physical and emotional stress. Native to Siberia, northern Europe, and Asia, rhodiola is treasured in herbal healing for its ability to improve physical stamina and improve alertness. In fact, it has traditionally been used by mountaineers in the Himalayas to enhance physical stamina and sharpen reflexes. Nowadays, rhodiola is believed to be particularly helpful against fatigue and “burnout” (emotional and/or physical exhaustion resulting from chronic occupational stress). In one study, 400 mg of rhodiola rosea a day significantly improved energy level, concentration, and mood. Consult with your integrative doctor before supplementing. Other herbs believed to have an energizing effect include gotu kola, maca, Siberian ginseng, and ashwagandha. Renew Energy with Essential Oils For many, the warm, spicy fragrance of peppermint is linked with a sense of increased well-being and renewed energy. Studies show that using this essential oil through aromatherapy can brighten mood, spark better athletic performance and increase alertness. A hybrid of spearmint – botanically known as Mentha spicata – and water mint, or Mentha aquatica, peppermint essential oil can be ingested by way of a diffuser. You can also use peppermint oil topically by mixing a few drops in a teaspoon of carrier oil, such as olive or coconut oil, and massaging it into the skin. Peppermint oil shouldn’t be taken internally and is not for use on children. Check with your doctor before using peppermint oil. (Pro tip: Other essential oils thought to boost energy include rosemary, lemon, cinnamon, and lavender). Boost Energy with Common-Sense Solutions Although it may seem counterintuitive, the truth is that sometimes you have to expend energy to boost energy. Taking a brisk stroll promotes healthy blood flow, which can help to restore a sense of vitality. In addition, an appropriate exercise program also supports a calm, stable mood, helping to reduce the anxiety that can drain energy. Restful sleep is also a “must.” The act of sleeping increases levels of ATP, or adenosine triphosphate, also known as the “energy” molecule. Between 7 and 9 hours of sleep, a night appears to be the sweet spot for optimal energy for most adults. Sleep hygiene experts advise sleeping in a totally darkened room, free of intrusive outdoor light and “blue” light from computer screens and cell phones. Being dehydrated can cause energy to plummet. Most authorities recommend that a 150-lb person consume about 75 ounces of water a day. Pure, filtered water flavored with lemon is a great choice for staying hydrated. Remember, liquid-rich fruits and vegetables, such as watermelon, can also help you reach your fluid quotient for the day. Keep sweetened and caffeinated beverages to a minimum. Of course, maintaining a healthy blood sugar level is the key by eating nutritious, organic meals with good quality fats and protein. Stay away from processed sugars – especially if you suffer with blood sugar problems. If you need help, seek the advice of an experienced health coach. Hopefully, you can enlist these solutions to help you fight “the blahs,” banish brain fog – and refresh and restore your energy levels naturally. Sources for this article include: GaiaHerbs.com WTHN.com Healthline.com Healthline.com TheHealthy.com To read the original article click here.

The post “Rev Up” Naturally with Herbs for Energy and Mental Focus appeared first on Amazing Health Advances.

Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

The post Why You Get Tired After Eating: Causes, Concerns & How to Stop appeared first on Amazing Health Advances.

Feel Sluggish? Here’s How to Get Your Energy Back

AHA Publisher — Wed, 26 May 2021 07:00:28 +0000

Lorie Johnson via CBN News – Do you feel tired all the time? If so, you’re not alone. Too many of us feel sluggish because we consume too many unhealthy foods and drinks. Other lifestyle choices can add to the problem. Over time the problem has gotten worse, according to best-selling author Dr. Steven Gundry who says certain energy traps rob of us our vitality and cause us to feel sick and tired most days, which is a threat to our health. “Fatigue and tiredness is an epidemic in this country,” he told CBN News, “Well over fifty percent of people actually complain of chronic tiredness and that includes Millennials. And that’s certainly not our experience in years past.” In his book The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone, Dr. Gundry describes the changes to our modern lifestyle that have led to increased tiredness, moodiness, brain fog, or weight gain. “Two o’clock in the afternoon all systems seem to go on pause,” he explained, “You don’t feel like working or doing anything with the kids, want to lie down or reach for an energy bar or some other type of pick me up like a cup of coffee.” Unhealthy Gut Dr. Gundry says the primary cause of our low energy stems from an unhealthy gut. He said too many of us lack the good bacteria, called probiotics, that are necessary to adequately power our bodies. Probiotics can be consumed in a number of ways, such as in supplements, foods like yogurt and kimchi as well as beverages like kombucha. Additionally, those bacteria need to flourish by eating fiber-rich foods called prebiotics. Prebiotics can be consumed in supplement form and in many fiber-rich foods like fresh vegetables such as asparagus, onions, dandelion greens, and broccoli. The good bacteria “Actually actually communicate to the energy-producing organelles in all our cells called the mitochondria to make more energy, Dr. Gundry said, “So the probiotics that you manufacture by eating prebiotics literally turbocharges your energy.” Dr. Gundry went on to explain that an unhealthy gut often leaks, thereby further depleting our body’s energy reserves. “If you’re tired and fatigued you have leaky gut,” he said. That’s the condition where holes develop in the thin lining of the gut, allowing food and proteins to escape. When that happens, it causes an immune reaction, which triggers inflammation, a process that drains huge amounts of our precious energy. “Inflammation is actually our white blood cells, our immune system, our foot soldiers, if you will, attacking threats that come into our body primarily through the lining of our gut,” he said. Dr. Gundry says unhealthy foods such as sugar and processed foods can harm the gut. Don’t Overmedicate Dr. Gundry says too many medications can also harm the gut, particularly antibiotics. “Please, please, please try to avoid taking antibiotics for simple things like runny noses or scratchy throats,” he said, adding that antibiotics kill virtually all of the bacteria in the gut. Sometimes antibiotics are life-saving drugs that effectively treat deadly bacterial infections. However, too often they are used to treat viral infections and therefore have no effect at all except to destroy the good gut bacteria. Furthermore, Dr. Gundry warns about eating foods that have been given these drugs. “Try to avoid eating animals that have been raised with antibiotics with factory farms,” he said, “It turns out antibiotics kill off most of the good bugs in our intestines that actually protect us from leaky gut.” “We actually produce ATP, energy, from sunlight exposure,” he said. In order to feel energetic during the day, we need a good night’s sleep. However, blue light coming from our electronics can keep us from falling asleep. Dr. Gundry recommends turning them off hours before bedtime or at night, wearing glasses that block the blue light. Dr. Gundry warns against taking certain heartburn and acid indigestion medications longer than two weeks. “We now know that these actually stop the energy-producing organelles the mitochondria from working because they interrupt how mitochondria produce energy which is called proton pumping,” he said. More Vitamin D, Better Sleep Dr. Gundry says people suffering from low energy usually need more Vitamin D. He recommends a 5,000 IU daily supplement and more time outside. To read the original article click here. For more articles from CBN News click here.

The post Feel Sluggish? Here’s How to Get Your Energy Back appeared first on Amazing Health Advances.