Fatigue, weakness or chronic tiredness can stem from many reasons: cancer, fibromyalgia, depression, nutritional deficiencies, hormonal imbalance and stress are some of the main causes of constant fatigue. Even a bout of cold, cough and flu can lead to fatigue and weakness. In this guide, you will study 10 of the most effective natural remedies to help you overcome fatigue and weakness symptoms.
1. Establish the root cause of fatigue
There are two main energy influencers in our body-neurotransmitters and hormones. An imbalance in any of these can cause weakness and fatigue. There are more than 100 neurotransmitters in the body relaying signals between the brain and body. Serotonin is inhibitory neurotransmitter while dopamine, adrenaline and endorphins are the excitatory neurotransmitters. Hormones, on the other hand, are impacted by the hormonal feedback system and the different hormones impact each other. The key to establishing the right treatment for tiredness, weakness and chronic fatigue is to balance hormones and neurotransmitters. Proper diet and exercise play a crucial role in this.
2. Eliminate deficiencies
Many nutritional deficiencies can lead to fatigue and weakness and simple blood tests can help rule them out. In general, you need the following vitamins and minerals to get rid of body weakness symptoms:
- Omega 3 essential fatty acids
- Vitamins A, C, D, E, K and B-complex
- Coq10 enzyme
- Oleic Acid
Many of these nutrients also play a key role in neurotransmitters mentioned above. Deficiency of B-complex vitamins can lead to depression and constant severe fatigue. Talk to your doctor about taking a daly multi-vitamin/mineral supplement. Make sure the supplement contains coenzyme Q10. Also take supplement containing DHEA (dehydroepiandrosterone)-a key player in eliminating stress and fatigue.
3. Follow a healthy diet
It is very important to eat a balanced diet in order to get rid of fatigue. Never skip breakfast and make sure it includes proteins and carbohydrates to give you energy. Oats are great foods to fuel up in the morning. Also consume plenty of fruits and vegetables. Drink lots of water as dehydration is one of the common causes of fatigue and weakness. Choose foods and snacks rich in iron and proteins such as black raisins, dates, almonds, blackstrap molasses, flax seeds etc. If you are a non-vegetarian, go for lean meat, liver, sea food, oysters and fatty fish. Your diet should ideally be rich in antioxidants, vitamins, minerals and amino acids. Here are some more dietary tips to ward off fatigue:
- Do not be afraid of red meat-but eat it in moderation. Quinoa, oats, eggs, nuts, seeds and whole milk are good foods to fight fatigue.
- Cut down on soy.
- Watch out for gluten which spikes blood sugar followed by a ‘crash’.
- Eat breakfast daily-as already mentioned.
- Slow down!
4. Get your system in shape
A common cause of chronic fatigue is gastrointestinal issue caused by improper diet, pollution and toxins. Nearly 75% of patients with fatigue and weakness have food sensitivities and low enzyme activity. Candida overgrowth, mercury toxicity and lead can also cause fatigue. Get yourself tested for these reasons. Do a detox every few months. Eat more probiotic foods like kefir, miso and sauerkraut to balance the good-bad bacteria in the intestine. Eliminate artificial sweeteners like aspartame, Stevia and xylitol which inhibit neurotransmitter activity and lead to fatigue.
5. Get 8 hours of sleep
Poor sleep leads to adrenal fatigue. When you sleep, your cortisol levels reduce which helps the body cells heal and recover. If stress if keeping you up at night, speak to an herbalist about stress-relieving herbal teas to improve your sleep quality. Some herbs to overcome fatigue and help you sleep better are Licorice root, Siberian Ginseng, Rhodiola etc. Also, some nutrients to help you sleep better are Vitamin B complex, Magnesium, Inositol , Tryptophan, Melatonin and Amino acid 5 HTP.
Related Content: Herbs to curb Insomnia
6. Reduce stress
Meditation, Yoga, deep breathing, Qigong and Tai Chi are some of the best mind-body practices for relieving stress that causes fatigue and weakness. A popular Ayurvedic medicine for weakness and stress relief is Ashwagandha . It is antioxidant and promotes calmness and satisfaction. L-Theanine found in herbal teas can also relieve stress by increasing alpha wave-brain activity and regulating serotonin and dopamine productions.
7. Have sex more often
Sex increases oxygenation and boosts immunity. Regular sex can decrease fatigue and balance hormones. Sex is also good for heart health. DHEA, Arginine, Ginseng and Maca are some herbs to increase energy and boost sexual stamina.
Related content: Herbs and remedies for improving sexual stamina and energy
8. Exercise daily
Regular exercise boosts the feel good hormones, and increases glucose uptake. It also improves antioxidant status and mitochondrial respiration. Regular exercise can strengthen the body and reduce fatigue and body weakness.
9. Check your thyroid levels
Constant chronic fatigue could be linked to thyroid issues. Simple tests can eliminate this cause.
Related content: How To Maintain Thyroid Health Naturally
10. Balance hormones with herbs
Milk thistle, dandelion and burdock root are some of the best herbs to balance hormones and fight fatigue and weakness caused due to hormonal imbalance.
Related Content: How To Balance Hormones Naturally
Follow the above natural steps and remedies to rejuvenate and reinvigorate your life.