4 Nutrients to Combat Fatigue Running on empty? When it comes to fatigue, what you don’t eat is equally important as what you do eat. We all have goals and dreams and often the motivation to reach them is present. But fatigue sneaks away the ‘oomph’ to actually do the things needed in order to attain these goals. Whether it is to incorporate a simple ritual into your day or changing up your lifestyle, fatigue tends to suck the power out of your ‘oomph‘ and into the ‘argh.’ It is a sense of exhaustion that often trumps the most motivated of us. Being persistently tired begins to take its toll and whether you think you are suffering from fatigue or you are just aware that you are not operating at optimum energy levels, these four nutrients could eradicate any cause for your body to feel beaten before you lift your head from the pillow. Before we begin with nutrition let’s address the most obvious: sleep. While many get by just fine with four or five hours of sleep, it is unlikely to be a sustainable rhythm. And while it is important to interpret what your body is telling you and to learn to listen to what it is communicating, a good starting point is to aim to be in bed by 10pm and up by 6am. If you are not sure whether or not you are getting the sleep your body requires then ask yourself this simple question: “How do I feel and function throughout the day?” Moving up on the scale of ‘seriousness’ we find Chronic Fatigue Syndrome. If you have been feeling consistently fatigued for more than six months and you are struggling to function normally than you may have Chronic Fatigue Syndrome. It is a mysterious illness that tends to manifest symptoms such as constant muscular pains, flu like symptoms, impaired concentration and problems with memory. While the diagnoses of Chronic Fatigue Syndrome is relatively rare, there are many who battle with keeping up with day-to-day demands of a modern lifestyle. Bear in mind that, as with most health imbalances, we can reach homeostasis and bounce back our energy levels through supplementing with these four nutrients Iron: the likely cause Dr. Susan M. Lark, M.D., author of Chronic Fatigue and Tiredness says that a lack of iron could be the root of many people’s problems with fatigue. Even a slight iron deficiency can cause lowered energy levels and experiences of fatigue. Experts who recommend iron to combat fatigue generally suggest between 12 and 15 milligrams per day. The most potent iron packed foods include lean meats, cooked oysters and clams. For the vegetarians spinach and legumes such as green beans, lema beans and pinto beans pack a solid iron punch. These are among the richest veggie sources of iron however it is important to understand that the type of iron present in them is not as easily absorbed as the type of iron found in the animal sources. This can however be remedied with a shot of vitamin C. Drink fresh (and pure) orange juice or take a supplement of 75 milligrams a day along with the iron-rich vegetables and legumes. The extra vitamin C kick assists your body in the absorption of iron from food. Potassium…and Magnesium: Two to tango. This potent combination packs a hefty punch against fatigue. These two additional minerals can help alleviate persistent fatigue and the accompanying debilitating symptoms. Studies show that 90% of subjects experienced improvements in energy levels when supplementing with Potassium and Magnesium, taken in combination with each other. Try between 100 and 200 milligrams of each mineral for up to 6 months to see if your own energy levels begin to rise. Taking these as supplements are generally safe for anyone in good health although people with existing heart or kidney problems or with diabetes should speak with their trusted healthcare practitioner before taking any supplements, natural or not. Vitamin C: Turbo charge! It is possible that a deficiency or even just a low vitamin C intake could contribute to feeling fatigued. It is advised that 4, 000 milligrams of vitamin C a day could assist people with persistent fatigue. Note: a higher dose of vitamin C can cause diarrhoea in some. If you experience this then cut back on the vitamin C dosage until the diarrhoea ceases. Recommendations: Iron: 12 – 15 milligrams per day Magnesium: 100- 200 milligrams per day Potassium: 100 -200 milligrams per day Vitamin C: 4, 000 milligrams per day (Recommendation from Prevention’s Healing with Vitamins) Before embarking on a supplement spree, consult your trusted doctor/healthcare practitioner. If you experience heart or kidney problems, tell your doctor you are considering taking a magnesium supplement. The same applies for Potassium if you experience diabetes or kidney problems and remember that if you develop diarrhoea after taking the high Vitamin C dosage then lessen the dosage until the symptoms stop. And now we arrive at the diet. Rather than a list of ‘don’ts’ let us call this a list of ‘rather not’s’:
Posted on: Fri, 10 Oct 2014 04:04:20 +0000
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