fatigue

7 tips to be more energetic

Do you feel drained out and completely exhausted during the day no matter what you do?

Sometimes, it’s just the simple lack of energy that could be causing exhaustion and the over-tired feeling. All you need to do to correct the problem and keep your energy levels high is follow these energy boosting tips.

7 tips to be more energetic

Never skip breakfast: Being the first meal of the day, breakfast is the key determinant of your overall energy level throughout the day. When you skip your breakfast, your body slows down your metabolism to conserve energy. And without any readily available source to derive energy from, the brain signals various energy-related processes to slow down, making you feel energy-deprived. Therefore, it is extremely important that you eat a heavy breakfast packed with carbohydrates and proteins.

Have a balanced diet: Having a heavy breakfast doesn’t mean you should skip your lunch or any other meal for the day. But you need to control portion size and type of food you eat. Apart from carbohydrates and proteins, ensure that you include a lot of fruits like bananas, apples and berries in your diet. In fact, there are a lot of energy boosting foods like eggs, whole cereals, oats and nuts that you cannot afford to miss out if you constantly keep feeling low on energy.

Exercise: Without boosting your metabolism with physical activity, no matter what you eat you’ll feel lethargic. Whether it’s an early morning jog or an evening stroll in the park, any form of physical activity is good for your health and can boost your energy.

Drink more water: Sometimes, not drinking enough water could make you feel drained out and even dizzy. Water is required by all metabolic reactions of the body. So if the cells do not get enough water, the brain will automatically not allow you to be energetic. It is suggested that 7-10 glasses of water must be consumed by everyone. But, your water requirement will vary depending on your daily physical activity.

Don’t be stressed: Stress has the ability to lower both physical and mental energy, so lowering stress is the most crucial strategy you need to implement if you want elevated energy levels. Deep breathing, listening to good music, watching a good movie or meditating are some good ways to de-stress that you can try.

Cut down the vices: Alcohol and cigarettes might rev up your mood and energy levels for a short period of time but that state will not persist forever and it will instead make you feel even more energy-deprived the next day. So, quit smoking and drink moderately, if you cant avoid it completely.

Surround yourself with cheerful people: We all know that negative emotions like anger, jealousy, fear and frustration just adds up to stress, blocking the positive energy flow. But what we forget is that just as there are people around us who bring our energies down, there are people who can help us regain them. Instead, we just cut ourselves from people who actually boost our energy. So the next time you’re feeling tired and exhausted, meet your friends, plan a short trip with them or just talk to them, and you’ll feel much better.

Source: the health site

Masala chai – a tasty cup of health!

There has always been a great controversy about whether green tea or masala chai is better for the body. While the debate rages on there has been news that Olympic athletes drink masala chai to help them better deal with the pain, inflammation and fatigue they experience after a grueling session. So what is it that this unique drink offers? Well, here is a breakdown of its health benefits.

Anti inflammatory: Masala chai is made up of a whole array of spices – clove, cinnamon, elaichi, ginger and tulsi. All these spices have their own individual health benefits but what makes masala chai perfect to beat inflammation is the fact that all the benefits of these spices work in synergy to help your body. One of the most important ingredients that helps with inflammation is ginger. A paper published by the National Institute of Health [1] highlighted ginger’s ability to stop the synthesis of prostaglandins (a major player in the initiation of the inflammation process) and leukotriene biosynthesis, which in turn helps reduce the amount of inflammation one experiences.

Another component that makes masala chai a great tool to reduce inflammation is clove. Known to be packed with compound eugenol, clove is great when it comes to reducing inflammation in the muscles of the body. To add to that both these spices are very potent painkillers.

Beats fatigue: For some the best thing after a long, hard day’s work is a hot cup of masala chai. Wondering why? Well, the tannins present in tea help calm the body and revitalize it. Moreover tea contains caffeine – a stimulant. Albeit in a much lesser quantity when compared to coffee, but it has the same uplifting effect as a cuppa. This combination of spices (that helps beat fatigue) combined with a stimulant like caffeine acts as the best way to drive away fatigue. The effects of masala chai are so well known that even Olympic athletes resort to the drink as a ‘banned-substance-safe’ pick-me-up.

Fights cold and flu: Believed to strengthen the immune system and keep common infections at bay, masala chai is infused with the goodness of all the antibacterial, anti fungal, anti parasitic properties of its constituent spices. Moreover the immune boosting effects of clove, cinnamon, elaichi and ginger makes masala chai a great way to keep coughs and colds at bay.

Improves digestion: Wondering how that is possible? Well, according to Mickey Mehta, holistic guru, ‘Masala chai contains spices like clove, tulsi, ginger and elaichi. What makes it great for people is that chai on its own is highly acidic in nature but when you add ginger to it making it masala chai, it becomes a great digestive and in fact cuts out the acidic nature of the tea. So drink a cup of chai, it will rejuvenate you, beat fatigue and make you calmer.’ Apart from ginger, clove and elaichi also help improve digestion by increasing the amount of saliva produced and peristalsis (the movement of food down the digestive tract).

Good for your heart: Black tea (one of the main constituents of masala chai) is known for the strong anti oxidant properties it contains. Apart from that, spices like clove and elaichi also help lower the amount of bad cholesterol and improves the amount of good cholesterol. Thereby, reducing the amount of plaque formation of arterial blocks. The tannins present in tea are also known to help regulate one’s heart rate and blood pressure by dilating the blood vessels.

Boosts metabolism: Having a good and active metabolism is usually associated with weight loss, but did you know that a good metabolism is also responsible for other things like helping your body digest and use food more efficiently. Being an essential part of your health, drinking chai also ensures your entire digestive system is in top condition. Moreover in Ayurveda, tea is known as a heat generating food and therefore helps speed up your metabolism.

Prevents diabetes: Clove, cinnamon and elaichi are both known to help prevent diabetes by increasing the insulin sensitivity in the body and lowering one’s blood sugar levels. Cinnamon is known to keep the mind sharp and prevent the onset of diseases like Alzheimer’s and clove can help your body better utilize sugars.

Relieves PMS: If it’s that time of the month and you need something natural to fight the symptoms of PMS, tea is your best friend. Masala chai not only has agents that can help calm your nerves and make you happier, but it also has muscle relaxing properties. Elaichi, clove and cinnamon all act as potent painkillers and can help you deal with the pain of your periods.

Source: Health

Causes of Fatigue and Sleepiness and How to Fight Them

1: Not Enough Sleep
It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.
Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

2: Sleep Apnea
Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this.
Fix: Lose weight if you’re overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.

3. Not Enough Fuel
Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.
Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat small meals and snacks throughout the day for sustained energy.

4: Anemia
Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.
Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

5: Depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a few of weeks, see your doctor.
Fix: Depression responds well to talk therapy and/or medication.

6: Hypothyroidism
The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.
Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

7: Caffeine Overload
Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.
Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

8: Hidden UTI
If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.
Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

9: Diabetes
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.
Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

10: Dehydration
Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.
Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

Source: Health India

Yoga can help improve well being of women with breast cancer

Yoga may improve the lives of breast cancer patients, a study has found.
Researchers say practising it can control stress and improve the wellbeing of women having radiation treatment.

Simple stretching exercises were able to lessen fatigue, the study showed.
But – when stretching was combined with the breathing, meditation and relaxation techniques used in yoga – breast cancer patients also felt healthier and more relaxed.
Lorenzo Cohen, a professor who led the research at the University of Texas, said that combining mind and body practices had ‘tremendous potential’.

The study, which was reported in the Journal of Clinical Oncology, split 191 women with breast cancer into three groups: yoga, simple stretching and neither.
Women who practised yoga had the steepest fall in their cortisol levels, suggesting yoga helped regulate the stress hormone.
Dr Cohen said: ‘Combining mind and body practices that are part of yoga clearly have tremendous potential to help patients manage the psycho-social and physical difficulties associated with treatment and life after cancer, beyond the benefits of simple stretching.’

To conduct the study, 191 women with breast cancer were split into three groups – yoga; simple stretching; or no instruction in yoga or stretching.
Participants in the yoga and stretching groups attended sessions specifically tailored to breast cancer patients for one-hour, three days a week throughout their six weeks of radiation treatment.

They were asked to report on their quality of life, including levels of fatigue and depression, their daily functioning and a measure assessing ability to find meaning in the illness experience.  Saliva samples were collected and electrocardiogram tests were also administered throughout and after the course of treatment.

Dr Cohen said the research shows that developing a yoga practice also helps patients after completing cancer treatment.
He added: ‘The transition from active therapy back to everyday life can be very stressful as patients no longer receive the same level of medical care and attention.
‘Teaching patients a mind-body technique like yoga as a coping skill can make the transition less difficult.’
Dr Cohen and his team are now conducting a clinical trial in women with breast cancer to further determine the mechanisms of yoga that lead to improvement in physical functioning, quality of life and biological outcomes during and after radiation treatment.

Source: daily mail

Yoga May Reduce Fatigue in Breast Cancer Survivors

breast cancer

Yoga may help breast cancer survivors beat the debilitating fatigue and sleep problems that often follow toxic treatments such as chemotherapy and radiation, a new study shows.

Fatigue can be a big challenge for cancer survivors.

“Even some years out from breast cancer treatment, anywhere from 30 to 40 percent of women report substantial levels of fatigue,” said study author Janice Kiecolt-Glaser, a professor of psychology and psychiatry at Ohio State University in Columbus.

That may be due, in large part, to disrupted sleep. As many as 60 percent of cancer survivors say they have trouble sleeping, she noted, a rate that’s two to three times higher than their cancer-free peers.

The end result is that many cancer survivors end up trying to drag themselves through their days.

“And it’s a nasty downward spiral where increasing fatigue means less activity and less activity means increasing fatigue, so that over time less and less translates into greater frailty and decline,” Kiecolt-Glaser said.

Kiecolt-Glaser, who studies the health effects of stress, wanted to see if it was possible to stop that cycle.

She and her colleagues, including her husband and research collaborator, Ronald Glaser, recruited 200 women aged 27 to 76 who were new to yoga and had finished treatment for breast cancer within the last three years. They had to be at least two months past their last treatment and otherwise healthy to participate.

The women were randomly assigned to one of two groups. The first group practiced the gentle, flowing poses of Hatha yoga for two 90-minute sessions each week for three months. The second group was placed on a waiting list.

Before and after the study, all the women answered detailed questions about their energy and vitality, mental health, the kind of support they felt they were getting from friends and family, their sleep, how active they were and even their diet. Researchers also performed blood tests to measure markers of inflammation.

The differences weren’t immediately apparent. After three months of practice, women in the yoga group reported that they had more vitality and were sleeping better, compared to the group that was waiting to take the class.

And after their group sessions ended, most who were taking yoga gradually stopped practicing. Their physical activity went back to the level it was when they signed up for the study. Despite that, they continued to improve.

At the six-month mark, the women practicing yoga reported about 60 percent less fatigue than the women on the waiting list, and their measures of inflammation were 13 percent to 20 percent lower.

The longer they practiced yoga, the greater their improvements, Kiecolt-Glaser said.

Source: webmd