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30 Stunning Photos From National Geographic’s Traveler Photo Contest 2014

30 Stunning Photos From National Geographic’s Traveler Photo Contest 2014

The 2014 National Geographic Traveler Photo Contest, the 26th edition of the competition, closed this week on June 30th. Photographers submit their photos taken in any film medium so long as they submit a digital file to the actual contest, and awards are given based on skill and creativity by a panel of photographic experts. Looking at these photographs gives us a sense of how vast our world is, how diverse its climates, and a remarkable sense of global community. The skill of the photographers is extraordinary, especially in those who have the ability to make those settings familiar to us seem otherworldly.

Below are several of the winning photographs for this year’s contest. Where would you like to visit most?

Iceberg in Antarctica

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    (Translated) “Aboard the Polar ship Brazilian Ary Rangel, on the way to Antarctica, the Iceberg is seen floating.” by Igo Bione

    Rome, Italy

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      “Instead of letting the menacing weather outlook cast a shadow on my short stay in Rome, I chose to embrace the moment.” by Bao-loc-yvan Tran

      Masai Mara, Kenya

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        “We found about 20 lions eating a buffalo. When the male [left] the group we anticipated him to take photos… The lion stops and looks down from the hill, another lion is coming up… The two meet, looking directly into their eyes, they sniff, rub against their heads, the tension drops, they start walking with the same step as when they were puppies, they are two brothers.” by Massimo Mei

        New South Wales, Australia

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          “I had the privilege of being asked to help out a small local Campdraft, by taking photographs to be used for post-event promotions in the local newspapers, industry magazines & for social media. I love having the opportunity to shoot something new and this two day event watching the amazing athleticism and skills of both horse and rider at the Baryulgil Campdraft, rates as one the best, especially when that late afternoon sun hit the low angles and lit up the dust magically!” by Katrina Wade

          Champagne-Ardennes, France

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            “…I had been on a stormchasing photo tour through France, Belgium and Germany while these countries were experiencing severe storms for several days in a row. In this nighttime image you can see nearly all optical features of a supercell under a clear starry sky thanks to very frequent intracloud lightning and moonlight.” by Maximilian Conrad

            North Cascade National Park, Washington, USA

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              “This picture was taken in the North Cascade National park, WA during a 4 day backcountry skiing tour. We linked multiple peaks and valleys, alone and free in the mountains, creating and cherishing our tracks up and down.” by Victor Mesny

              Bretagne, France

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                “2014, Saint Malo France” by Erwin van den Arend

                Churchill area, Manitoba, Canada

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                  “A four months old polar bear cub running after his sister.” by Meril Darees

                  Cox’s Bazaar, Bangladesh

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                    “Rubel (10) is a son of a fisherman. While his father goes fishing he awaits his return. Children accompany their fathers and learn their skills for the future. Many fishermen live along the beach beside the road between Cox’s Bazar and Teknaf. Fishing from sunrise to sunset they can barely earn around 60 Taka a day (less than a dollar).” by Gmb Akash

                    Te Waihou Walkway, Putaruru, New Zealand

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                      “People have long been drawn to Te Waihou. The river was an important thoroughfare and provided food and flax for local people and visitors alike. The reason for the blue colour (and visual clarity) of Te Waihou is the high optical purity of the water. Pure water is intrinsically blue in hue because it absorbs red light leaving only blue and (some) green light to be transmitted to the observer’s eye.” by Abby Lovis

                      Cape Cod, MA, USA

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                        “I had never seen a humpback whale breach before. On a recent trip to Cape Cod with some friends we took a small boat out to whale watch. We saw several humpbacks doing their thing with the flippers and the tail, but none breached. Then out of the blue this one whale breached pretty close to the boat… It’s amazing how these huge animals propel themselves out of the ocean and get so much air. Watching them up close gives me a whole new appreciation for these wonderful creatures.” by Raj Das

                        Charles River, Massachusetts, USA

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                          “A rower takes a sunrise sally on the Charles River, the waterway that slices through Boston, separating it from Cambridge. The early morning is a popular time for rowing, sculling, kayaking, and other activities.” by Bimal Nepal

                          Serengeti National Park, Tanzania, Africa‬‏

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                            “It was a late afternoon, we saw two leopards fighting on a tree top. After a short clashing one of the leopards gave up and jump down.” by Yoel Schlaen

                            Tham Lod Cave, Thailand

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                              “One of the most spectacular natural caves I’ve ever adventured into, Tham Lod is a piece Mother Nature’s masterpieces in the Mae Hong Son region of Northern Thailand. The Lod is a natural limestone cave system, its main feature is the freshwater stream which runs through the middle of the cave for about 200-300 meters.” by Drew Hopper

                              Bimini, Bahamas

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                                “I was waiting at the surface as pretty much all these dolphins were feeding on the bottom. I kept trying to free dive down and get a photo, when I got to the bottom, I had to go back up. This moment was magical as they all came up at once, it was overwhelmingly beautiful.” by Nadia Aly

                                Beijing, China

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                                  “Picture taken in May 2014 on a NGE Photo Expedition. It was a fantastic day: clear sky, no tourists and a full moon!! We were totally blessed.” by Jose Balta

                                  Cao Bang Province, Vietnam

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                                    “This is the most beautiful waterfall in Northern Vietnamese province of Cao Bang. It is located in the border of Vietnam and China. Haft waterfall on the left photo is of Vietnam, the other side is of China.” by Son Tong Tran

                                    Lake Wanaka, Otago, New Zealand

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                                      “[The tree] put on quite a display for us one evening as the fog hung over the lake just before sunset. The rolling hills and snow covering providing a perfect backdrop for the frequent resting place of the birds from the area.” by Paul Reiffer

                                      Sondrio, Lombardy, Italy

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                                        “Walking on a snow day.” by Pisati Beniamino

                                        Kasaragod, India

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                                          “Preparation for the Theyyam performance in the surroundings of Kasaragod city. Theyyam is a popular ritual dance form of North Kerala, particularly in Kannur and Kasargod districts. The Theyyam represents a mythological, divine or heroic character. Make up of Theyyams is done by specialist. There are different types of face painting for which primarily and secondary colours are used. Therefore it is essential that the makeup man should have perfect knowledge of primary and secondary colour combinations. Sometimes, it takes several hours to paint each face.” by Rafal Ziejewski

                                          Bagan, Maynmar

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                                            “A novice monk reads a buddhist text in an old temple in Began. The light reflected perfectly off the pages of his book and the incense smoke was captured by the beaming light.” by Neil Herbert

                                            Luang Prabang, Laos

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                                              “A Khamu woman walking along a road in Nong Khiau, Laos.” by Paul Wager

                                              Hummingbird in Aruba

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                                                “Blue-Taled Hummingbird lands on the Hibiscus flower.” by Damilice Mansur

                                                National Stadium in Singapore

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                                                  “A group of workers seen on the roof of the new National Stadium of Singapore.” by Tong Leng Liew

                                                  Big Sur, California, USA

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                                                    “This shot is taken by the full moon light. The moon light is coming through a key hole. Only couple of times through the year can capture this.” by Kenji Yamamaura

                                                    Venice, Italy

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                                                      “Venice by morning.” by Vlad Da Cunha

                                                      Istanbul, Turkey

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                                                        “Fisherman smokes from Galata Bridge at sunset.” by Pisati Beniamino

                                                        Featured photo credit: Sunset with a chance of lightning & thunder/Yvan Tran via travel.nationalgeographic.com

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                                                        Published on November 14, 2018

                                                        Why You Suffer from Constant Fatigue and How to Deal with It

                                                        Why You Suffer from Constant Fatigue and How to Deal with It

                                                        With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                                        For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                                        In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                                        Why Am I Feeling Fatigued?

                                                        Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                                        It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                                        For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                                        Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                                        Symptoms of Fatigue

                                                        Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                                        • chronic tiredness, exhaustion or sleepiness
                                                        • mental blocks
                                                        • lack of motivation
                                                        • headache
                                                        • dizziness
                                                        • muscle weakness
                                                        • slowed reflexes and responses
                                                        • impaired decision-making and judgement
                                                        • moodiness, such as irritability
                                                        • impaired hand-to-eye coordination
                                                        • reduced immune system function
                                                        • blurry vision
                                                        • short-term memory problems
                                                        • poor concentration
                                                        • reduced ability to pay attention to the situation at hand

                                                        Causes of Fatigue

                                                        The wide range of causes that can trigger fatigue include:

                                                        • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                                        • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                                        • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                                        • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                                        Fatigue can also be caused by a number of factors working in combination.

                                                        Medical Causes of Fatigue

                                                        If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                                        Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                                        Anemia

                                                        Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                                        Having anemia may make you feel tired and weak.

                                                        There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                                        Chronic Fatigue Syndrome (CFS)

                                                        Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                                                        This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                                        Diabetes

                                                        Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                                        Sleep Apnea

                                                        Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                                        Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                                        Thyroid disease

                                                        An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                                        Common lifestyle factors that can cause fatigue include:

                                                        • Lack of sleep
                                                        • Too much sleep 
                                                        • Alcohol and drugs 
                                                        • Sleep disturbances 
                                                        • Lack of regular exercise and sedentary behaviour 
                                                        • Poor diet 

                                                        Common workplace issues that can cause fatigue include:

                                                        • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                                        • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                                        • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                                        • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                                        Psychological Causes of Fatigue

                                                        Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                                        • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                                        • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                                        • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                                        How to Tackle Constant Fatigue

                                                        Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                                        1. Tell The Truth

                                                        Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                                        To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                                        Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                                        The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                                        One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                                        • How you feel
                                                        • What time of day it is
                                                        • What may have contributed to your fatigue
                                                        • How your mind and body reacts

                                                        This analysis may help you identify, understand and then eliminate very specific causes.

                                                        2. Reduce Your Commitments

                                                        When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                                                        If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                                        When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                                        Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                                        3. Get Clear On Your Priorities

                                                        If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                                        Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                                        If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                                        Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                                        Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                                        4. Express More Gratitude

                                                        Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                                        It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                                        Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                                        5. Focus On Yourself

                                                        Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                                        There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                                        But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                                        We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                                        6. Set Aside Rest and Recovery Time

                                                        Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                                                        Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                                        The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                                        Can you free yourself up completely from work and personal obligations to just rest and recover?

                                                        7. Take a Power Nap

                                                        When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                                        Napping can improve learning, memory and boost your energy levels quickly.

                                                        This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                                        8. Take More Exercise

                                                        The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                                        Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                                        The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                                        You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                                        9. Get More Quality Sleep

                                                        To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                                        Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                                        My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                                        10. Improve Your Diet

                                                        Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                                        Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                                        On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                                                        To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                                        Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                                        Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                                        11. Manage Your Stress Levels

                                                        Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                                        When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                                        Identifying the causes of stress and then tackling the problems should be a priority. 

                                                        My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                                        12. Get Hydrated

                                                        Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                                        Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                                        If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                                        The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                                        The Bottom Line

                                                        These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                                        If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                                        Featured photo credit: Annie Spratt via unsplash.com

                                                        Reference

                                                        [1]Oxford English Dictionary: Definition of fatigue
                                                        [2]NHS Choices: 10 Reasons for feeling tired
                                                        [3]Verywellhealth: What is chronic fatigue syndrome
                                                        [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                                        [5]Mayo Clinic: Sleep apnea
                                                        [6]Harvard Health: The lowdown on thyroid slowdown

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