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Last Updated on December 17, 2020

Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)

Why You Shouldn’t Ignore Your Fatigue Symptom (& How to Boost Energy)

Adulting is hard, there’s so much to do and so little time. Juggling between work appointments and personal commitments, commuting through traffic, paying bills – our days are marked by a series of endless tasks.

Feeling tired after a hectic day is quite normal – nothing that a warm shower and a good night’s rest cannot cure.

However, if the bouts of fatigue occur more often and last longer, you might have a problem. Here are some reasons why you shouldn’t ignore fatigue as a passing phase.

Warning signs of fatigue

Feeling tired all the time? You’re not alone my friend. Scientific studies show how fatigue has affected the productivity of people irrespective of their age and gender.

You cannot just take a relaxing vacation or a couple of days off work and expect the exhaustion and restlessness to disappear.

So, the next time you find yourself wondering “why am I so tired all the time?”, don’t blow it off. Here are a few red flags that one should look out for:

  • Lack of sleep and excessive snoring
  • Sudden weight gain or weight loss
  • Irregular bowel movements
  • Yellow colored urine
  • Panic attacks, palpitations, anxiety
  • Severe headaches and body pain
  • Weak immunity
  • The onset of allergies and itchiness
  • Cracked lips, acne breakouts
  • Sudden and excessive hair loss

Note: Victoria (Australia) state government’s BetterHealth portal offers a more detailed list of symptoms related to fatigue.

[1]

Why you shouldn’t take the fatigue lying down

We’ve all had those days when you’re so weary, tiredness no longer remains just a condition, it becomes an emotion.

The reason behind this exhaustion can be both physical and psychological. Physical fatigue affects your bodily function (hand limb coordination, blinking frequently etc), psychological fatigue affects the cognitive function of your brain (i.e. feeling dizzy, “brain fog” etc).

Fatigue can be an early sign of depression or anxiety. And there’s no escape, not until you get professional help.

People who have chronic fatigue may become depressed and experience extreme bouts of sadness along with the muscle cramps, joint pain and headaches – an unfortunate combination that affects mostly young to middle-aged adults.

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Proper sleep and an orderly life might be helpful in controlling the sudden bouts of dizziness and acute fatigue you feel all day. In fact, it would come as a surprise to many that chronic fatigue actually keeps one awake at night.

There’s nothing worse than being bone-tired but unable to fall asleep. Making a few changes in your routine cannot magically cure psychological issues such as depression or physical problems like high blood pressure. You need to see a doctor for that.

Do not dismiss your exhaustion, especially if it’s affecting your daily life and productivity.

Chronic fatigue vs Feeling tired – What’s the difference?

Imagine feeling so exhausted that the simplest of tasks seem impossible. Now combine that physical exhaustion with severe headaches, joint pains and nausea. Finally, imagine telling this to a close friend only to have him/her roll their eyes in disbelief.

These hypothetical scenarios are part and parcel of someone suffering from chronic fatigue. Fatigue is a daily struggle while tiredness is just a temporary incontinence.

Chronic fatigue syndrome (CFS) or myalgic encephalomyelitis (ME) is a legit medical condition and means a lot more than just your body feeling tired.

In severe cases, the symptoms can last for up to 6 months or longer. A report by the Royal College of Psychiatrists has revealed how one in five people suffer from or show signs of chronic fatigue.[2]

Underlying medical conditions triggering your fatigue symptoms

Most people blame the hectic lifestyle for their lethargy. And while that’s true to some extent, it’s not the only reason behind your exhaustion.

Fatigue can be a sign of some serious disease or medical condition. It could be a symptom of the following kinds of ailments.

Anemia

Anemia is a condition that affects your RBC count and blood supply to the brain, the heart and tissues. Women are more susceptible to feeling weak and tired because of blood loss during menstruation, or later in their pregnancy and breastfeeding stages.

Anemia is not a disease, but rather a sign of some other unresolved issue in your body that needs thorough diagnosis and fixing. It might be because of an iron or vitamin deficiency and other conditions like kidney failure, arthritis, and even cancer.

Fatigue is a common symptom in anemic people, along with other signs like chest pains, breathing problems, insomnia and headaches.

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To combat anemia, increase your intake of Vitamin C, consume yogurt and turmeric, eat a lot of green vegetables, include sesame seeds in your salads and smoothies.

Diabetes

Many people with diabetes describe themselves as feeling unbearably tired or lethargic at times.

High sugar levels disrupt the blood circulation, the cells don’t get enough oxygen or nutrients to function properly.

The RBCs are inflated due to excessive glucose, causing an increase in the production of monocytes in the brain that make you feel inactive and lethargic.

Low blood-sugar, on the other hand, can cause fatigue among other ailments as there is not enough fuel to power the cells.

Proper medication, a balanced diet and plenty of exercises would keep diabetes and your fatigue in check. Bring home a reliable blood sugar/glucose meters.

Blood pressure issues

Given that so many signs are associated with fatigue, it is no surprise that blood pressure goes unnoticed.

Almost every adult is struggling with a high or low blood-pressure problem. There are no prominent signs of hypertension and maybe that’s why it’s so difficult to diagnose. It is only when your arteries and other organs are at significant risk that we understand that all is not well with our body.

Some uncommon symptoms include chest pains, headache, frequent bouts of dizziness, vision problems and fatigue.

The physical exhaustion can also be a side-effect of the medication prescribed for blood-pressure fluctuations.

To control your blood pressure, focus on reducing extra flab from your body, exercise regularly, quit smoking cigarettes and drinking alcohol, reduce the amount of sodium in your food, avoid caffeine, and try yoga to de-stress.

Also, use a credible blood sugar monitoring device.

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Sleeping disorders

Feeling tired and run down during the waking hours is something we all struggle with. The ever-piling work pressure jam-packed schedules and chaotic lifestyle disrupt our body’s natural clock. And as you don’t get a proper shut-eye at night, you’re disoriented, confused and cranky in the morning.

Chronic fatigue has often been associated with sleeping disorders. Sleep apnea, insomnia, narcolepsy, restless leg syndrome are a few common sleeping disorders that people with chronic fatigue are susceptible to.

Researchers from Stockholm University showcased how sleep deprivation could negatively impact your social appeal.[3] Don’t worry, some medications, sleeping aids and a good rest are all you need to overcome the exhaustion.

Adopt a regular sleeping schedule, don’t eat heavy dinners, don’t drink alcohol or coffee before sleeping, and make your room’s lighting and air quality congenial for a good sleep.

Also, as a potent short term solution, use a handy cleansing device along with your favourite cleansers to make your skin look better. Use some safe and useful skincare devices to combat the negative signs of sleep issues on your face.

Thyroid problems

Tiredness is a common sign of hormonal imbalances in the body. And when your thyroid hormones are out of whack, chances are that your body would tire easily.

The thyroid gland, located in the front of the neck, is responsible for controlling metabolic activity. An excessive production of the thyroid hormone (aka hyperthyroidism) speeds up the metabolism, while a deficiency of the hormone (aka hypothyroidism) slows the metabolic process of the body.

Hyperthyroidism causes fatigue, muscle sprains (especially around the thighs), sudden weight loss, excessive sweating and an irregular menstrual cycle in women.

Heart disease

People having cardiac problems might have trouble performing everyday tasks like climbing stairs, carrying some weight or even walking for a long time.

Fatigue, excessive sweating and intolerance to exercise are a few common symptoms of heart diseases. The arteries in the heart are blocked by cholesterol, blocking the blood flow to the other parts of the body.

As a result, you become more prone to breathing problems, high-pressure and even diabetes.

Fatigue can also occur due to dehydration – the toxic wastes aren’t flushed out, it accumulates in the organs and weakens the body from within.

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Menopause

A few symptoms of chronic fatigue also overlap with menopause.

Joint pain, headaches, anxiety, sleeping disorders, muscle cramps- they’re all part of menopause induced fatigue.

Hot flashes, excessive sweating, vaginal dryness and physical exhaustion can be your body’s way of coping with the hormonal changes when the menstrual cycle stops.

Almost every woman in her late 40s-50s has to go through this phase. However, if your symptoms are severe and extend over a long period, you should get it checked with a good gynecologist.

How to boost your energy

These days, we’re so used to luxury that even the most basic physical activity can tire us out. So, if you find yourself out of breath after climbing a few stairs, you need to stop and ask yourself – “Am I treating my body right?”.

Staying up late all night binge-watching movies and hogging on pizza is exactly the kind of lifestyle that would get your body in trouble.

Some fundamental lifestyle changes can go a long way toward increasing your life expectancy.

Here are a few easy and natural tips to boost your energy levels and stay fresh and active all day long:

  • Get more sleep. This is easier said than done, but there are sleeping aids and meds available over the counter that help you sleep better. Learn to hack your sleep cycle or try out Sleep Cycle app; it analyzes your sleep and wakes you up during the light sleep hours, ensuring you’re well rested before waking. It’s been positively reviewed by CNN, The Wall Street Journal, The New York Times, and Wired.
  • Regular exercise. Not just hitting the gym, but also yoga and meditation that keeps you mentally and physically fit. Try this guided meditation or try out Headspace, the most popular guided meditation apps of its times.
  • Avoid smoking and alcohol. Any drug addiction can cause weight gain, breathing problems, sleep apnoea and other physical problems. If you find quitting smoking a herculean task, try replacements such as V2 Standard Starter Kit and V2 Pro Series 3 e-cigarettes, that cut down significantly on the nicotine intake.
  • Stay hydrated. Drink a lot of organic fruit juices and water at regular intervals.
  • Eat healthily. Include fresh fruits, veggies and proteins in your diet, do away with the calories. Eat a nutrient-rich, balanced diet. Find a healthy eating plan that suits you.

When to make an appointment with your doctor?

Chronic fatigue has recently been recognized as a disease by the medical community. Today, doctors are acknowledging fatigue as a problem that doesn’t just imply lack of sleep, but a host of other medical issues that might be hidden underneath the apparent exhaustion.

Unfortunately, the layman still sees fatigue as a blanket term used to define lethargy, laziness, complacent behavior and a bad hangover.

Make an appointment with your doctor if your fatigue is accompanied by depression, severe anxiety, chest pains, breathing problems, dizziness, abdominal cramps, rectal bleeding, vomiting and migraines. It might lead to some fatal consequences if left unchecked for long.

Summing it up

Chronic fatigue is tough to deal with, more so when people around you aren’t aware of your daily struggles to fight the exhaustion off.

Acknowledge the problem and get help – that’s the only way to deal with it.

Featured photo credit: Doğukan Şahin via unsplash.com

Reference

[1] Victoria (Australia) state government’s BetterHealth: Fatigue
[2] Royal College of Psychiatrists: Sleep and tiredness: key facts from the Royal College of Psychiatrists
[3] Stockholm University: Negative effects of restricted sleep on facial appearance and social appeal

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Robin Williams

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Published on April 5, 2021

9 Best Energy Supplements To Fight Fatigue And Tiredness

9 Best Energy Supplements To Fight Fatigue And Tiredness

When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

Worse, you could be doing these and still find energy levels draining quickly.

Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

  • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
  • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
  • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
  • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

Now let’s dive into the 9 best energy supplements for fatigue.

1. Fish Oil

One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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2. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

3. Rhodiola Rosea

Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

4. CoQ10

CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

5. Vitamin B12

Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

6. Iron

Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

7. Melatonin

Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

8. Tyrosine

Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

9. L-Theanine

The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

Final Thoughts

Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

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Featured photo credit: Aditya Saxena via unsplash.com

Reference

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