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Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression

Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression

The fallout from depression of loved ones and people we admire such as Robin Williams leaves us as stunned survivors, shaken in disbelief. We are struck with shock and left with questions such as, “How could someone who “had it all” want to take his own life? and “If someone with so much talent, intelligence, money, fame, prestige, along with such close friends and family could take his own life, where does that leave the rest of us with so much less?” 

The lesson we can learn from Robin Williams is that severe depression is an equal opportunity mental illness. It cuts through all levels of society, and wealth, intelligence, talent, power and fame cannot inoculate everyone from the effects of severe depression. Although fame and fortune are nice perks, it can not take away mental illness and distorted perceptions of self and the world. Neither can the reassurance of close family and friends, although they certainly can help. The key lies within the recesses of a person’s mind. Depression defies reason, and perception becomes more important than reality.

As in the case of Robin Williams. despite what he had accomplished, and despite millions of people thinking otherwise, his distorted self view of himself and his place in the world offered no hope for happiness. Depression robs people of the objectivity that there is hope at the end of the tunnel, leading to crippling depression, and in extreme cases, to suicide.

The death of Robin Williams has triggered a national conversation about depression and sends an important wake up call about the need for more public awareness and examination of the mental illness of depression.  In an article in the San Francisco Examiner, Dr. John Greden, executive director of the University of Michigan Comprehensive Depression Center and founding chairman of the National Network of Depression Centers,wrote that 1 in 6 Americans suffer from depression or bipolar disorder at some time in their lives, and “an astounding 75 to 80 percent of deaths by suicide can be linked with these mood disorders.”  He urges that  more national focus is needed to fund and research how to understand and fight the disease of depression.

What can we learn from the tragedy of Robin Williams – A man who had so much but at the end had so little hope?  We are reminded that depression is serious and needs to be treated. There is much we need to learn from this tragic death, so that depression becomes less of a curse that affects so many individuals in all walks of life.

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The following are 12 natural ways to fight depression. These 12 tips offer hope to the rest of us that can honor Robin William’s memory by learning from his life and death. In the end, he lacked the mental clarity to keep himself alive, and hopefully we can use this wake up call to better our own lives and those around us who suffer from the disease of depression.

1. Develop Rational Thinking Skills

Although depression is a mood disorder, underlying troubled feelings are troubling thoughts that are often exaggerated and distorted. Developing skills to identify the irrational thoughts that precipitate irrational feelings is a crucial key to defeating depression. Challenging irrational thoughts is the cornerstone of the most popular and effective type of therapy for depression: Cognitive Behavior Therapy (CBT).  Learning CBT skills from a variety of self-help books and resources widely available, such as David Burns, The Feeling Good Handbook, offers practical tips on how to change thoughts to change – and even save – your life. Of course, individual therapy with a CBT-oriented therapist can provide much needed support and structure to learn how to limit cognitive distortions. For example, thoughts such as “I’m a loser” are depression-producing, and can be replaced with less black and white self-statements that are more factual such as “I am disappointed with myself.” Turning hopeless and extreme self-statements into more mature and healthier self-talk is one of the best methods to avoid living in a depressive funk.  It takes practice, however, and for many it does not come easy to think in ways that are not self-defeating.

2. Avoid excessive use of alcohol or non- prescribed drugs.

Although prescribed medication can be essential for some people with biochemical related depression, self-medication with drugs and alcohol makes people worse. Substance abuse and depression is a deadly combination. Robin Williams had a life long battle with substance abuse, despite many years of sobriety and regular attendance at AA groups.

When people become addicted, the effects of depression are multiplied and irrational thoughts increase, leading to unhealthy behavior and bad judgement. When people use drugs and alcohol to relax or feel better about themselves, they are undermining healthy control of their lives and are sabotaging their hope for more than a temporary escape.  Rather than deal with their feelings, they try to escape from them. Williams himself admits that he relapsed in 2003 while filming in Alaska, to ward off feelings of loneliness and fear, admitting it only led to more isolation.  “I just thought, hey, maybe drinking will help. Because I felt alone and afraid. It was that thing of working so much, and going fuck, maybe that will help. And it was the worst thing in the world….And then the next thing you know, it’s a problem, and you’re isolated.”

Williams was right to view alcoholism as a prelude for isolation. Alcoholism also leads to more depression. After all, alcohol is a depressant, and after the temporary numbing of emotions and self-medication, it makes depression worse. It is a very serious combination. Suicide is the 10th leading cause of death in this country, and alcoholism is one of the strongest predictors of suicidal attempts. In fact, it has been estimated that those with depression with a substance abuse disorder are six times more likely to commit suicide.  The strong link between substance abuse and suicidal behavior is a red flag for suicide.

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3. Talk about it!

Those who keep quiet about their depression and keep it in due to fear of the stigma and embarrassment. However, by keeping isolated, idiosyncratic distorted thinking interferes with gaining a healthier, more objective, perspective.  Using a supportive network to share one’s darkest thoughts and feelings can help decrease a sense of hopelessness and isolation. As Williams described in the quote above, isolation and depression are a risky combination, and those who find supportive relationships with friends and family in which they are not judged or ridiculed are important in defeating depression.

Making efforts to connect and share thoughts and feelings can help enormously. Connection with others is the antidote to depression. Remember the old Bell Telephone mantra – “Reach out and touch someone!”  Furthermore, seeking out positive people is crucial, not those who support your negativity or are overly critical. Keeping up with social activities also helps defeat depression.

4. Do not be too proud to get professional help.

As a Psychotherapist myself, I have been struck by how much just sharing and talking in a non-judgmental, supportive atmosphere has helped my clients overcome depression. Admitting you need help is the first step to helping yourself. Although many depressed individuals feel weak if they ask for help, I urge my clients to view the decision to seek help as a sign of courage and strength, not weakness. Besides, therapists can not only lend support, they can provide clients with the tools they need to develop important life skills to help combat depression. Life skills to help manage stress and anger, improve unhealthy thinking and improve communication are some examples of skills that can be learned. Counseling offers more than a sympathetic ear and common sense – it offers tips and tools from a trained professional to help clients learn the steps to live positively.

5. Stay active.

Even if you need to push yourself, develop some game plan for action throughout the day, breaking large tasks into manageable pieces. Discipline and proactivity is good to help lift moods, and can help depressed individuals gain a sense of mastery and competence. When people are depressed, they often feel overwhelmed and lack the energy to even start. However, this increases depression and guilt, leading to more negative self-talk. Pushing yourself to pick something to do, and schedule time in small chucks, can do wonders for mood. The NIKE slogan, “Just Do it” is a great way to naturally fight depression. Proactivity is related to self-esteem and stress resilience.

6. Develop healthy life style habits.

Good self-care habits such as eating well and regular exercise are incompatible with depression. Exercise itself is a great way to help fight depression, releasing not only endorphins and keeping metabolism active, but also in helping us gain a sense of mastery over our bodies and our lives.We feel better, look better, keep weight controlled, and improve self-esteem when we take care of ourselves.  Likewise, many studies have shown a strong link between eating well and feeling well. There are no shortage of studies identifying some common culprits of increasing low mood. Diets that are moderate and balanced with plenty of fresh fruits and vegetables, rich in nutrients and low on sugar and excess fat, help boost our mood.

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Too many refined foods and excess sugars have been linked to depression, and it has been suggested that food rich in Omega-3 can be beneficial for mood, which can be found in fatty fish such as salmon and tuna among many others. Depression has also been linked to cigarette smoking, as well as too much caffeine which can also lead to increased anxiety which triggers depression. Furthermore, the low mood-more food connection further can exacerbate depression and cause people to feel worse about themselves for their lack of discipline in overeating. In essence, appreciating the importance of the mind/body connection can help individuals ward off depression.

7. Forgive yourself for not having the foresight to know what you now know in hindsight.

Depressed individuals are often plagued with guilt.  Guilt over past mistakes, guilt over failure or not being “good enough” are all examples of the endless array of thoughts that depressed people beat themselves up about. Williams himself stated in an interview that he had issues with guilt over his past behavior and failed marriages.  “You know, I was shameful, and you do stuff that causes disgust, and that’s hard to recover from. You can say, ‘I forgive you’ and all that stuff, but it’s not the same as recovering from it. It’s not coming back.”  

It had been suggested by a family friend that also he had survivors guilt over not being able to help prevent losing his good friends, Christopher Reeves, John Belushi and Andy Kaufman. Being stuck in past regret is a direct path to depression.  Rather, it is crucial to learn from regrets and build on unproductive and crippling regret, making them into stepping stones for future successes and wisdom over lessons learned.

8. Lower expectations that are unrealistically high.

Robin Williams was larger than life – he was a true legend, but that came with a lot of pressure to handle. Even his manic tendencies couldn’t keep up with his legendary larger-than-life status. In the media, it had been suggested that facing a setback like a cancelled TV show, on top of having two failed marriages, might have led Williams to not focus on all the good he had done, but rather focus on how he fell short of his high expectations that he had for himself.

Depressed people often focus not on their successes but their failures, and these expectations are impossible to uphold over time. The tragedy of Williams shows that no matter how much success one has reached, people who are depressed still feel like they failed. They feel responsible for bad things that happen and often truly believe that people will be better off without them. So tragic that Robin Williams could not heed advice of his own character in Good Will Hunting when he kept repeating to his guilt-plagued and self-blaming therapy client, played by Matt Damon, “It’s not your fault.”

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9. Keep hope alive.

The act of suicide is an act of hopelessness. Suicide is a permanent solution to temporary problems, and people who are in depths of despair feel like there is no way out and things will ALWAYS be this way. Helping people to see that there is hope for things to get better is one of the best gifts you can give to a depressed person or to yourself if you struggle with depression.  Sometimes it takes the act of actually writing down what is positive or hopeful to get out of the tunnel vision mindset of depression.

10.  Remember that even if things don’t turn out – you still can.

Faced with Parkinson’s disease, a failed TV show and a lifelong struggle with depression, life might have seemed to have spun out of control for Robin Williams. However, it is important to keep in mind – it is not what happens to us – it is our taken what happens to us – which becomes most important. It is true – some things might be unavoidable in life – such as illness and adversity. However, we have the power to make the best of it – our illness or adversities do not need to define us. Some things do really go horribly wrong in life, but that does no need to define us – rather it can motivate us to rise with the challenge and develop strength and purpose instead of letting it make us lose our purpose. And indeed, there are some things so difficult that we really never really get over, but that does not mean we can not get through it. Usually, the support of loved ones can help considerably in getting through life challenges.

11. Deal with past trauma and insecurities.

It is curious that one of the world’s funniest men was by many media reports actually a painfully shy, insecure and quiet child who greatly lacked self confidence and self esteem. The question is – had he dealt with his early childhood insecurity or was he still defined by it?

All too often, no matter how successful someone becomes, they still define themselves as they did in their early school years, and no matter how successful they are, self-doubt and insecurity still define them. It is like a thin person still feeling like the chubby kid in grade school. When individuals find that old self-doubts remain despite mastery in the world, addressing those early childhood pains is essential.  Sure, we can not change what happened to us, but we can change how we deal with what’s happened to us. Otherwise, what you resist, will persist, and old messages will keep recycling that brings distortion and confusion into our present day.  Whether Robins Williams had some closure on pain from his past is unknown, but it might be that a youth spent in painful shyness and insecurity might have never really stopped defining him at his core.

12. Keep Laughing

Robin William’s gave us the gift of laughter. Perhaps it is not so curious that many comedians struggle with depression – Laughter and a sense of humor is one of the best ways to ward off depression. As William’s himself has said when interviewed by Parade magazine, “Comedy can be a cathartic way to deal with personal trauma.”  For him to say this, it appears that personal trauma was not unknown to him. The great irony is that Williams, who gave this gift of laughter to so many, who helped us learn to laugh at ourselves and the life’s imperfections, could no longer use this gift on himself.

The quote below from Robin William’s in The Fisher King offers us a sobering reminder that attitude, not reality, determines our mental health. Depression is a disease of distorted reality. Although we all admired Robin Williams as a masterful human being who had so much to offer the world with his comedic genius and compassion and goodness as a human being, his view of himself was not what we all saw. He apparently could not see past being a man alone, in pain, with no hope in sight of relief.

 “And being a fool, he was simple minded, he didn’t see a king. He only saw a man alone and in pain.” – Robin Williams, The Fisher King

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Judy Belmont

Mental health author, motivational speaker and psychotherapist

The 10 Essential Habits of Positive People 11 WARNING Signs Of Unhealthy Relationships You Need to Be Aware Of Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression Quick Test: What Is Your Forgiveness IQ? 7 Essential Ways That Inspirational Quotes Can Literally Change Your Day … and Your Life!

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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.

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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.

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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]

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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).

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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

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