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5 Sources Of Fatigue And How To Fight Against Them

5 Sources Of Fatigue And How To Fight Against Them

Have you ever felt extreme tiredness to the point that you feel unable to function? Are you bordering on exhaustion rather than feeling a little ‘low?’ Feel like your mental and physical capacity is suffering? Well you may unknowingly be suffering from fatigue and it’s about time you do something about it.

Millions out there are struggling to get up and out in the morning and feel the effects lasting throughout the day, most notably at work where we feel like the lack of mental and physical capability is stealing our productivity. So what to do then?

Below are the five common causes of fatigue and ways to tackle them so you can be more productive, maintain razor-sharp focus and have bags full of energy throughout the day.

Like everything in life there is a cause and effect and fatigue is no different. There are both physical and mental symptoms of fatigue, which can frustrate you if you don’t know how and why they are occurring. Whether it be stress levels, nutrient deficiencies or lack of self worth, fatigue is out to stop you in your tracks so it’s time you understand what can be done about it.

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What does mental fatigue feel like?

A lock of focus, the inability to concentrate for long periods, a wandering mind, and lack of creativity is what mental fatigue feels like. Once the brain is clear on what it has to do and the mind isn’t playing tricks on you, you will find that your focus improves, and your motivation is back.

And what about physical fatigue?

Struggling to get out of bed, always feeling like you want to sit down, lacking drive and energy to do the things you love are all signs of physical fatigue. If your brain isn’t functioning then the body will start to shut down too. Your brain’s primary role is to keep you safe and sound and is more concerned with surviving than thriving so your body won’t be allowed the energy to perform everyday tasks. So on to the five main sources of fatigue…

1. Lack of sleep

Lack of sleep is too common nowadays. It can start off with a few late nights and before you know it months have passed and you haven’t been able to remember the last decent night’s sleep you’ve had. During sleep your brain and muscles go in to repair mode. Hormonal and metabolic changes take place and your cells get a chance to regenerate. Sleeping helps improve your mood, energy and vitality in both the short and long term.

Here are my top three supplements to help you get a peaceful night’s sleep:

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1. Melatonin. Melatonin is a hormone produced in the brain which regulates your sleep cycle.

2. Valerian root. Got a lot on your mind which is causing you to keep awake at night? Well this supplement will help reduce anxiety and help you relax so you can get great sleep.

3. Magnesium. Studies show most of the population lack magnesium. In order to help your muscles relax and calm your nerves take this mineral daily.

2. Stress

Yes I went there! I said the ‘s’ word. You’ve got stress bombarding you from all angles and your adrenal glands are not happy about it. The walnut-sized glands sit on top of your kidneys and their role is to manage stress levels. Be careful how you treat them as they can only take so much damage. When you are suffering from fatigue you can be sure that your adrenals are crying out for help. Overworked adrenals lessen your ability to conceive, maintain energy and perform sexually as well as maintaining sugar levels and reducing inflammation.

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How to manage stress? Start by not taking life too seriously. Stress is only your perception of what’s going on around you so the minute you realize life isn’t as bad as you make it out to be then that will help you on your way to reducing your stress levels.

3. Spending too long working out

Over the years as a fitness and well-being professional, I have seen people slave out in the gym for hours on end. I get that if you want to have your dream physique you’ve got to work hard in creating it but there is a difference between working hard and working smart. Studies by researchers show that after 45 minutes your testosterone levels drop and your cortisol levels rise which is what you don’t want considering you are looking to drop your stress levels. In reality most of us spend too long in the gym doing things that aren’t relevant to our workout. Focus on getting quality work done within the 45-minute mark. Otherwise you are placing unnecessary stress on your body and will find it harder to recover increasing your chance of fatiguing.

4. Dehydration

Considering you are a minimum of 70% water, don’t you think it would be helpful to keep up your water intake throughout the day? A lot of the time exhaustion is actually dehydration in disguise. We don’t consume near enough water as we need leaving us feeling tired, lethargic and heading for the nearest coffee machine. Your cells, just like your car need the right liquid to work so make regular stops to the gas station to get you feeling full of beans again.

How much water should you be drinking? In his book, Your Body’s Many Cries for Water, the leading figure in hydration, Dr. F. Batmanghelidj, recommends one liter of water per 50 pounds of body weight. I would stick to that great advice as I’ve personally seen great results off the back!

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5. Too much caffeine

This point follows on perfectly from point #4. Coffee is the most addictive drug on the planet and its high caffeine content is the cause of fatigue in most people but instead we overload thinking we are dealing with fatigue. Too much of the stuff causes the adrenal glands to overwork and feelings of tiredness and lethargy start to kick in. Its addictive qualities will have you reaching for a cuppa every time you’re feeling a little low but be warned if you’re overloading on caffeine and have a toxic diet. Expect negative effects on quality of life.

There you have it, a clear guide to what is causing fatigue and knowing what you now know you can get on with building the right strategy that fits your life to make sure you can enjoy it without feeling tired, drained and demotivated.

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Last Updated on September 17, 2018

10 Reasons Why You Should Get Naked More Often

10 Reasons Why You Should Get Naked More Often

Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

1. It burns more fat.

Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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2. You’ll become comfortable with who you are.

Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

3. It saves you money.

Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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4. It increases your immune system.

Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

5. It makes you face your fears head on.

People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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6. You will feel better in your clothes.

When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

7. You will embrace vulnerability.

When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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8. You will show the world the real you.

Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

9. You will have fun.

Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

10. You can have intercourse with the lights on.

Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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