Advertising
Advertising

6 Teas That Block Fat And Prevent Obesity

6 Teas That Block Fat And Prevent Obesity

Drinking tea is not only a relaxing and pleasurable experience, but it is also one of the most widely consumed beverages in the world next to water. The global per capita consumption of tea is around 120 ml/ day. Its huge popularity may be credited to the fact that it is rather cheap, stimulating and filled with sensorial properties that people just cannot resist. Oh, and by the way…have I mentioned their immense health benefits and their potential for treating/preventing our pandemic called obesity that now affects one-third of the global population? No? Then, let’s dive into it, shall we?

White Tea

White-Tea
    Image Credit: healthywaukesha dot com

    White tea has probably one of the most accepted flavors in Europe when it comes to teas in general. This tea is steamed and dried right after picking to prevent it from oxidation, which in turn gives its light and delicate taste that Europeans love so much.

    How does it promote weight loss?

    • stimulation of hepatic lipid metabolism: lipid metabolism refers to the process by which fatty acids are broken down for energy and/or stored as energy for later use. The term “hepatic” means that this process takes place within the liver.
    • inhibition of lipases: Lipase inhibitors decrease the amount of fat your body absorbs and actually forces the fat consumed to be excreted instead of absorbed.
    • thermogenesis stimulation: The term refers to our body’s natural process of heat production that can significantly contribute to weight loss if naturally regulated.
    • appetite control
    • working along with coffee

    Chemicals found in WT that help block fat:

    The main components of white tea include proteins, minerals, polyphenols , polysaccharides  and trace elements of organic and amino acids, lignins and methylxanthines (caffeine, theobromine and theophylline).

    References:

    1. T. R. Dias,et al. White Tea (Camellia Sinensis (L.)): Antioxidant Properties And Beneficial Health Effects.International Journal of Food Science, Nutrition and Dietetics (IJFS) ISSN 2326-3350.2(2), 19-26. First published online: February 26, 2013

    Green Tea

    5869946403_d0cb109f10_z

      Green Tea is probably the most renowned tea on the market. It might be safe to assert that it is one of the healthiest beverages on the planet that you could ever drink. It is filled with much needed antioxidants and nutrients that all work in cooperation to improve brain function, facilitate fat loss and lower the risk of cancer and other debilitating diseases.

      Advertising

      How does it promote weight loss?

      • Increased thermogenesis and fat oxidation: due to its green tea-caffeine mixture (epigallocatechin gallate + caffeine)
      • Inhibition of phosphodiesterase: the inhibition of this enzyme leads to increased fat oxidation and thermogenesis
      • Reduced weight regain: a green tea-caffeine mixture has the wonderful side effect of reducing body weight regain after significant weight loss. Green tea achieves  that through the thermogenic effect mentioned above.

      Chemicals found in WT that help block fat:

      Scientific studies have shown that green tea contains a large amounts of tea catechins. Catechol-O-methyltransferase is known as an intracellular enzyme and is omnipresent throughout all mammalian tissues, including skeletal muscle and adipose tissue. COMT is an active enzyme that stimulates the breakdown of fats and other lipids by hydrolysis to release fatty acids.

      References:

      1. Margriet S,et al. Body Weight Loss and Weight Maintenance in Relation to Habitual Caffeine Intake and Green Tea Supplementation. Obesity Research Volume 13, Issue 7, Article first published online: 6 SEP 2012.
      2. Kevin C,et al. Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults.The Journal of Nutrition. Nutrition and Disease. First published online: December 11, 2008.

      Black Tea

      5286346682_349edd0cd6_o
        Image credit: A Girl With Tea at flickr

        Black tea is another kind of tea that is currently experiencing a new revival due to its recently revealed health benefits. Black tea is stronger in flavor than its less oxidized counterparts, and it accounts for more than 90% of all tea sold in the Western world. Another important aspect of the tea that is worth mentioning is that while green tea tends to lose its flavor within half a year, black tea is able to retain its flavor for several years.

        How does it promote weight loss?

        Research conducted into its effects on weight loss has found that black tea increases the rate at which the body is able to bring cortisol levels back to normal and actually calm them down. Whenever we are in a stressful situation of any kind (be it work-related or personal) adrenaline causes our fat cells to release fatty acids into the blood stream.

        When that happens, the cortisol hormone picks those released fatty acids up and stores them. Where do you think those stored fat reserves end up? Well, you guessed right: in your belly! Moreover, when the fat is stored instead of being burnt as energy, your body goes out looking for more calories, which can seriously hinder your weight loss goals for good.

        Chemicals found in BT that help block fat:

        According to the latest studies conducted into the health benefits of black tea, due to its presence of polysaccharides (carbs that work to slow down your blood sugar absorption and promote weight loss by regulating your appetite), black tea serves as an excellent alternative to those who are victims of any types of diabetes. It is also presumed that the habitual consumption of black tea may prevent you from developing diabetes in the first place.

        Advertising

        Interesting Fact: Ireland and Britain, where black tea consumption is the highest, type 2 diabetes has the lowest prevalence.

        Given its rich source of antioxidants, it also contributes to our overall health, wellness, cardiovascular health and strong immune system that are all vital factors when it comes to our weight loss aspirations.

        References:

        1. Andrew Steptoe,et al. The effects of tea on psychophysiological stress responsivity and post-stress recovery: a randomised double-blind trial.Psychopharmacology.January 2007, Volume 190, Issue 1, pp 81-89. Published online:  30 Sep 2006

        Barberry Tea

        barberry tea

          Barberine is a naturally occuring chemical that is extracted from the barberry shrub and has been known to prevent weight gain even when on a high-fat diet. Barberine has been used for thousands of years in Chinese medicine as drug to treat intestinal infections, specifically bacterial diarrhea.

          Advertising

          How does it promote weight loss?

          Recent studies have revealed berberine to be clinically effective in alleviating type 2 diabetes due to its inhibition of fasting plasma glucose, postprandial blood glucose, glycated hemoglobin, total cholesterol, and low-density lipo protein cholesterol levels.

          Chemicals found in BB that help block fat:

          A major pharmacological component of the Chinese herb Coptis chinensis was originally used to treat diarrhea but it now has been found that it is just as equally effective in alleviating diabetes. The same study on which my insights into berberine are based went on to claim that berberine administered at 100 mg/ kilo of bodyweight effectively prevented the development of obesity and insulin resistance in high-fat diets while it also significantly reduced habitual food intake in both animal and human trials.

          References:

          1. Xu Zhang, et al.Structural Changes of Gut Microbiota during BerberineMediated Prevention of Obesity and Insulin Resistance in High-Fat Diet-Fed Rats.PLoS ONE 7(8): e42529. doi:10.1371/journal.pone.0042529.Published online: August 3, 2012.

          Rooibos Tea

          rooibos-tea-4-teas-melt-fat
            Image Credit: eatthis dot com

            Scientific evidences pertaining to Rooibos tea are emerging almost every day now. The reason for such publicity lies in its health benefits, especially the ones associated with consuming it in liquid form. Given its high levels of antioxidants and other powerful substances that help fight off free radicals in our bloodstream, it is no wonder that it has such a renown when it comes to keeping our body healthy and strong.

            How does it promote weight loss?

            A study conducted by Uličná, et al. found that Rooibos provides substantial protection against oxidative stress in diabetic rats. Having completed numerous animal trials, they started using human patients to see how Rooibos can actually serve as a viable therapy of blood vessel complications and eye membrane system peroxidation.

            Chemicals found in RT that help block fat:

            • Polyphenols and flavonoids: These substances found in Roobios are considered to be extremely effective in combating obesity in general
            • Soluble Solids from fermented Rooibos: Studies found that these soluble solids inhibited the formation of fatty tissue (called adipogenesis) while also had a huge effect on fat cell(adipocyte) metabolism.
            • Aspalathin: It can be found in Rooibos tea and proved to carry beneficial effects on glucose homoestasis in type 2 diabetes patients by stimulating both glucose uptake in the muscle tissues and insulin secretion from pancreatic beta-cells.

            References

            Advertising

            1. Prof Michael C Herbst.Fact Sheet on Rooibos Tea. Cancer Association of South Africa (CANSA). Published online: May 2015.

            Pu-erh Tea

            6170445065_0ccf0b7864_z
              Image credit: Cynthia fazekas at flickr

              Pu-erh tea is another runner-up for the prize of the most healthy teas of all time. It has long been used and consumed by people in southwestern China for its alleged benefits to health. These include protection against  oxidation, cancer, atherosclerosis, obesity, hypercholesterolemia, and many others.

              How does it promote weight loss?

              Scientists performing these clinical trials on animals came to the conclusion that Pu-erh tea potentially and significantly lowered triglyceride concentrations (this is a dangerous kind of fat within our blood) in and around the belly of these animals even after committing them to high-fat diets.

              Chemicals found in PT that help block fat:

              Chemicals in Pu-erh tea are abound. Several research groups reported that, since this tea is a post-fermented one, during the fermentation process, levels of certain acids were significantly lower while the overall gallic content of the tea was elevated. What this indicates is that gallic acid is considered one of the main active components of Pu-erh tea that may help explain its potential health benefits in terms of preventing obesity, hyperglycemia, hyperlipidemia and many other disorders.

              References:

              1. YiHong Ding, et al. Pu-Erh Tea Down-Regulates Sterol Regulatory Element-Binding Protein and Stearyol-CoA Desaturase to Reduce Fat Storage in Caenorhaditis elegans.Published online: February 6, 2015

              More by this author

              Szabo Laszlo

              Content Marketer and Fitness Enthusiast

              7 Amazing Things That Will Happen When You Do Plank Every Day 6 Teas That Block Fat And Prevent Obesity 8 Foods Rich In Healthy Fats That We Should Add To Our Meals These Portraits Will Make You Rethink The Issue Of Homelessness In America 6 Things That Will Happen When You Start Drinking Coke Every Day

              Trending in Health

              1 7 Stress Management Techniques to Get You Back on Track 2 Weight Loss Plan And Program: Create Your Own One 3 4 Simple Desk-Based Stretches for Effective Lower Back Pain Relief 4 Why You Should Go For Vitamin D But Not Vitamin C To Prevent The Cold 5 Reasons of Insomnia and How to Combat It (The Complete Guide)

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on March 30, 2020

              Why You’re Feeling Tired All the Time (And What to Do About It)

              Why You’re Feeling Tired All the Time (And What to Do About It)

              Feeling tired all the time?

              Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

              I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

              Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

              If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

              In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

              What Happens When You’re Too Tired

              If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

              Here are some common examples of what happens when you’re feeling tired:[3]

              • You may have trouble focusing because memory and learning functions may be impaired within your brain.
              • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
              • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
              • You may find it more difficult to exercise or to perform any type of athletic activity.
              • Your immune system may weaken causing you to pick up infections more easily.
              • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
              • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

              Are you saying that feeling tired can make me overweight?

              Unfortunately, yes!

              Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

              Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

              Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

              Why Are you Feeling Tired All the Time?

              Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

              Here’s a quick overview of each root cause of feeling tired all of the time:

              1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
              2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
              3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

              The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

              It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

              Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

              Feeling Tired vs Being Fatigued

              If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

              Advertising

              Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

              Tiredness is primarily about lack of sleep.

              But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

              Symptoms of fatigue include:

              • Difficulty concentrating
              • Low stamina
              • Difficulty sleeping
              • Anxiety
              • Low motivation

              These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

              Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

              How Much Sleep Is Enough?

              The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

              Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

              So, quantity and quality do matter when it comes to sleep.

              The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

              Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

              Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

              If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

              And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

              It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

              4 Simple Changes to Reduce Fatigue

              Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

              1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
              2. Exercising regularly
              3. Using stressbusters
              4. Creating a bedtime routine to sleep better

              So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

              After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

              In addition, I lost two inches off my waist and looked and felt better than ever.

              Advertising

              I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

              Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

              • L is for Lifestyle and means living healthy including getting enough sleep.
              • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
              • A is for Attitude and means thinking positive and reducing stress whenever possible.
              • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

              The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

              And yes, there does seem to be an important correlation between being lean and feeling rested.

              But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

              L — Living Healthy

              Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

              So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

              In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

              As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

              Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

              1. Unplug

              Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

              So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

              2. Unwind

              Do something to relax.

              Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

              3. Get Comfortable

              Ensure your bed is comfortable and your room is set up for sleep.

              Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

              Also, it’s ideal if your bedroom is dark and there is no noise.

              Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

              If your mind is still active, write a to-do list to help you fall asleep faster.[7]

              Advertising

              Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

              This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

              E — Exercise

              Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

              That’s what happened in my case.

              But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

              As part of my lifestyle upgrade, I knew I needed to move more.

              My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

              That made sense to me.

              So, I decided to swim.

              I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

              Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

              Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

              So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

              If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

              A — Attitude

              Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

              When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

              Do you want to know what that master stress-busting technique was?

              Breathing.

              But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

              Advertising

              Here’s how you do “Long-Exhale Breathing”:

              1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
              2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
              3. Hold your breath while you count to 7 mentally and enjoy the stillness
              4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
              5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
              6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

              This type of “long-exhale breathing” is scientifically proven to reduce stress.

              When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

              Plus, this is a great technique for helping you get to sleep, too.

              N — Nutrition

              Diet is vital for beating fatigue – after all, food is your main source of energy.

              If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

              Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

              For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

              Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

              Here’re 9 simple diet swaps you can make today:

              1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
              2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
              3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
              4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
              5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
              6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
              7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
              8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
              9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

              Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

              That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

              Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

              The Bottom Line

              If you are tired of feeling tired, then there is tremendous hope.

              If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

              If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

              • Enough High-Quality Sleep with Bedtime Routine
              • Regular Exercise You Love
              • Stress Reduction with Long-Exhale Breathing
              • Fatigue-Reducing Diet

              Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

              More Tips to Help You Rest Better

              Featured photo credit: Cris Saur via unsplash.com

              Reference

              [1] YouGov: Two-fifths of Americans are tired most of the week
              [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
              [3] The New York Times: Why Are We So Freaking Tired?
              [4] Mayo Clinic: Chronic fatigue syndrome
              [5] Mayo Clinic: Lack of sleep: Can it make you sick?
              [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
              [7] American Psychological Association: Getting a Good Night’s Sleep
              [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

              Read Next