9 Natural Ways to Ease Pregnancy Fatigue

If you're pregnant and exhausted, you're not alone. Research shows that 90 percent of women experience pregnancy fatigue, particularly in the first trimester, though it often returns in the third trimester.^[1] Some women experience it in all three!

While most parents expect they will feel tired once the baby arrives, the intense and persistent fatigue many women experience during pregnancy can come as a surprise.

Although it can feel frustrating and, at times, debilitating, pregnancy fatigue is a good sign. It indicates that your body is producing the hormones needed to sustain a new life. Let's learn more about the causes of pregnancy fatigue and natural solutions.

What Causes Fatigue During Pregnancy?

Pregnancy brings about a lot of changes in your body, and some of these changes may leave you feeling exhausted. Some common causes of pregnancy fatigue include:

Hormonal Changes

Shortly after conception, your body experiences a sharp rise in the hormone progesterone, which causes daytime sleepiness.^[2] Your body requires high levels of progesterone to maintain a healthy pregnancy, particularly in the first 10 weeks. After that, the placenta takes over and makes enough progesterone to support your pregnancy — which gives most women their energy back in the second trimester.^[3]

Increase in Blood Volume

During pregnancy, your body produces more blood which supports the developing placenta, carrying essential nutrients to your baby.^[4] As a result, your heart must pump harder and faster, increasing blood flow to the baby and to your extremities — which can lead to physical fatigue. Your blood pressure is also lower, especially in the first trimester.

Nausea aka “Morning Sickness"

The high levels of human chorionic gonadotropin (hCG) produced in early pregnancy can cause nausea.^[5] Persistent morning sickness can exhaust you and can make it difficult to eat — which further reduces your energy levels. Women who experience more frequent nausea and morning sickness generally have higher levels of fatigue.

Low Iron

Anemia from reduced iron levels typically occurs in late pregnancy but can develop earlier, particularly if you've had previous pregnancies.^[6]

Extra Weight

Carrying around extra weight can wear you out. Extra baby weight commonly occurs in mid to late pregnancy, as your baby grows.

9 Ways to Fight Pregnancy Fatigue

You can battle your pregnancy fatigue in simple, healthy ways. These ideas will give you the energy you need to feel better and get through the day.

1. Exercise Daily

Though it may feel like an impossible feat when you're feeling fatigued, a daily exercise routine can boost your energy levels. Maintaining a consistent and healthy exercise routine throughout your pregnancy can help prevent some of the typical aches and pains of pregnancy, including backaches, varicose veins, and constipation.

30–minutes of exercise per day is all you need to combat fatigue!

Exercise not only improves your mood as it releases endorphins, but it also promotes better sleep.^[7] Aim to exercise for 30 minutes per day, but modify this recommendation based on your fitness level and doctor's recommendations. If you're feeling too tired, even a short walk or some prenatal yoga can be rejuvenating.

2. Catch Your Zzz's

Good sleep hygiene is important during all stages of pregnancy. You are creating a new life, and your body will need more rest to accommodate the hormonal and physical changes you are experiencing. During the first trimester, in particular, most women tend to need more sleep than usual.^[8]

Aim for 8 to 9 hours of sleep each night, but listen to your body. You might need more sleep time!

Do your best to go to bed early enough so that you get eight to nine hours of sleep each night. Take advantage of any downtime you can to nap whenever needed; even 15 to 20-minute naps can rejuvenate you enough to get through the rest of the day. There are several natural remedies to help if you have trouble sleeping.

3. Drink Plenty of Water

When you are pregnant, your body needs more water than usual to support you and your growing baby. Dehydration can worsen fatigue, light-headedness, and nausea.

Did you know pregnant women should drink an extra 10 ounces on top of their regular daily water consumption?

Generally, experts recommend that pregnant women drink an extra 300 ml of water every day — on top of their existing daily water consumption (we recommend drinking half your normal body weight in ounces daily). Try to drink about 10 glasses each day to stay hydrated.^[9]

4. Eat a Balanced Diet

Eating a healthy diet is more important than ever when you're pregnant, as your body requires more calories and also needs additional calcium, iron, and other essential vitamins and minerals.^[10] The foods you eat provide the main source of nutrients for you as well as your baby. Eat a rainbow of healthy fruits, vegetables, nuts, seeds, and legumes for maximum nutrition.

A daily dose of nutrient-rich fruits and veggies can help ease morning sickness!

If you experience morning sickness, eat small, nutrient-dense snacks such as fruits, vegetables, and legumes throughout the day. This will prevent your blood sugar level from dipping too low while boosting your energy levels.

5. Get Enough Iron

Iron deficiency during pregnancy can make you feel tired and exhausted and even lead to anemia. Generally, pregnant women need 20 to 30 mg of iron per day; you may find it difficult to get this from your diet alone.^[10]

If you have low iron levels, take a natural, plant-based iron supplement. Your body absorbs plant-based iron more slowly, which helps maintain normal iron balance, leading to fewer health concerns.

6. Limit Caffeine

While you might think caffeine will help your fatigue, most people experience more balanced energy levels when they do not regularly consume caffeine or coffee. Although the American College of Obstetricians and Gynecologists found that moderate caffeine consumption is safe during pregnancy (approximately 1 ½ cups of coffee per day), some people like to cut it out entirely.

If you do partake, limit your consumption, particularly later in the day.^[11] The stimulant effects of caffeine can hurt your sleep quality and keep your body wired, even if you are feeling sleepy. If you are looking to ditch your morning cup of coffee altogether, check out our coffee alternatives article.

7. Relax

Pregnancy is hard work! Your body requires more water and nutrients, produces more blood, and your heart rate increases, all to nurture the life within you. On top of that, hormones surge through your body, which may make you feel anxiety or heighten your emotions.^[12]

Daily reminder: Take it easy when you can and find time to relax. Pregnancy can take a toll on you!

The bottom line? If you're exhausted, listen to your body and rest. Keep your demands on yourself low and your expectations realistic; when pregnant, you can't always take on all the responsibilities you ordinarily do. Know this is perfectly OK, and relax whenever possible.

8. Ask for Help

Ask for help when you need it. If you are working in or outside the home, or if you have children already, the demands can sometimes feel like too much. Pushing yourself too hard is a sure-fire way to find yourself even more exhausted.

Daily reminder: Never hesitate to ask for help.

Know that it's OK to ask for help — call upon family members and friends and ask them to pick up groceries or take your kids on an outing. Ask your partner to do more than their share to help lighten your load. Be honest about how you are feeling and be clear with others when you need rest.

9. Speak to Your Healthcare Provider

If the above tips have not helped you to increase your energy levels or if you are suffering from extreme fatigue, contact your healthcare provider for advice. They may wish to check your iron levels to determine whether you are suffering from iron-deficiency anemia which is common during pregnancy, or another medical condition that causes fatigue, such as hypothyroidism or chronic fatigue syndrome.

Your healthcare provider will certainly ask you to take a high-quality multivitamin to ensure you get adequate levels of all the basic vitamins and minerals needed for you as well as your growing baby.

Will Fatigue Last the Entire Pregnancy?

For most people, the short answer is no. While exceptions exist for every rule, pregnancy fatigue usually occurs during the first trimester. Fortunately, most women notice a boost in their energy levels once they enter the second trimester. This typically lasts into the third trimester. Many women do start to feel tired again in the final two months of pregnancy.

By the end of your pregnancy, your growing belly and increase in weight can strain your body physically, which brings back the fatigue as well as physical tiredness.

Insomnia can also occur during pregnancy, particularly in the final weeks when your big belly can make it hard to get comfortable — not to mention frequent urination may make you wake more often.^[13]

Can Fatigue Affect the Baby?

Although you may be exhausted, your tiredness does not affect your baby's health.

No matter how tired you feel during your pregnancy, your fatigue won't harm or affect your baby. While your exhaustion will not affect your baby, do remember that during pregnancy, your body must work harder than usual and needs more rest to sustain a healthy pregnancy. Rest when you can and make sleep a priority — aim for at least eight hours of sleep each night.

Points to Remember

Pregnancy fatigue is a common experience for women; in fact, one study found 90 percent of pregnant women felt fatigue during their first trimester. While you won't find a magic solution to make you feel as sprightly as you did pre-pregnancy, you can take actions to feel more energized.

Some helpful suggestions for reducing fatigue include resting, eating healthfully, exercising, and getting enough sleep each night.

Grab short naps when possible. Take on fewer responsibilities at work and home and ask for help when you can. Keep a good supply of nutritious snacks on hand — fruits, vegetables, and healthy carbohydrates can give you a much-needed energy boost.

Pregnancy can feel magical as you prepare to meet your new baby, but it comes with its challenges. Be gentle with yourself, set realistic expectations, and accept that you need extra rest while there is a growing life inside of you.

With these and other simple ideas, you may get more energy during these exciting but challenging few months! For more, check out our article, Why Am I Always Tired?

What worked for you during your pregnancy to relieve fatigue? Share your comments below!

The post 9 Natural Ways to Ease Pregnancy Fatigue appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/pregnancy-fatigue/

Got Dry Skin? 3 Hydrating DIY Recipes That Work

After the long months of winter, your skin might be suffering from indoor heat, the wind, cold, and, for some of us, ice and snow. Not only can the colder months leave your skin dry, but it can also result in a dull appearance and visible fine lines. One way to help manage your dry skin is through face masks or steams.

And while there are a number of options on the market, you can also make your own at home. This is a great way to save money and keep a closer eye on the ingredients you apply to your skin.

So, if you have dry or dull skin this winter, you can find my favourite DIY facial remedies below.

Spirulina and Manuka Honey Hydration Mask

I love this mask because it’s incredibly nourishing and very simple to make. I use spirulina, also referred to as blue-green algae, which is packed with antioxidants that have the potential to help with fine lines and wrinkles.

The other ingredient for this mask is manuka honey, which may potentially reduce inflammation and irritation caused by acne. Moreover, manuka honey is a humectant, so it moisturizes the skin, leaving it soft and supple.

 Ingredients

• 2 tbsp. manuka honey
• 1 tsp. spirulina powder
• 1 tsp. water or rose water, or any other herbal hydrosol mist

Instructions

1. Mix all ingredients together in a jar or bowl.
2. Apply the mixture gently directly to your skin.
3. Leave on for 30 minutes.
4. Rinse off with water.

Check out the article I wrote for Healthline HERE to get the rest of my tips. 

X

K

The post Got Dry Skin? 3 Hydrating DIY Recipes That Work appeared first on Living Pretty, Naturally.

source http://livingprettynaturally.com/got-dry-skin-3-hydrating-diy-recipes-work/

Chronic Fatigue Syndrome: Natural Remedies That Work

We all feel tired, even exhausted, some of the time. But for some people, the exhaustion never lets up, and it comes along with physical discomfort, sleep issues, and trouble with memory and concentration. Anywhere from about 800,000 to 2.5 million Americans may have myalgic encephalomyelitis — more commonly called chronic fatigue syndrome (ME/CFS).^[1]

Medical experts once told people these symptoms were “all in their head" — but they have come to accept that the suffering is real.

As one patient put it, having ME/CFS feels “like permanently having the flu, a hangover, and jet lag while being continually electrocuted"^[2] — ME/CFS results in nerve pain as much as it does fatigue.

Though little understood and currently without a known cure, certain natural remedies may provide some relief from the discomfort and constant fatigue.

What Is Chronic Fatigue Syndrome?

Chronic fatigue syndrome, also called systemic exertion intolerance disease (SEID) as well as ME/CFS — is a serious, complex disorder of the central nervous system that affects the entire body. People with this illness feel constant, overwhelming tiredness along with other disabling symptoms that are not due to any other diagnosable medical condition.

Did you know that anywhere from 800,000 to 2.5 million Americans may have CFS?

Many people with chronic fatigue syndrome find it difficult to complete daily activities they once took for granted. It is chronic (which means long term), but symptoms may come and go and vary in severity.

People may even experience the symptoms but not realize they have chronic fatigue syndrome. According to experts, remission is possible, though it's unclear what will lead to that happy occurrence.

ME/CFS Symptoms

The symptoms of chronic fatigue syndrome vary from person to person and are not visible to others. The classic sign is extreme tiredness and lack of energy. Other common symptoms include:

• Sleep problems, trouble falling or staying asleep, vivid or upsetting dreams, and not feeling rested even when you get enough sleep.
• Brain fog, problems with concentration, thinking, and memory.
• Pain, especially in the joints (but without redness or swelling), and mild to severe headaches.
• Dizziness, particularly when you sit up or stand.

Some people develop sensitivities to light, sounds, foods, or chemicals. There may also be flu-like symptoms including tender lymph nodes, frequent sore throats, night sweats or cold chills, and intestinal problems, such as irritable bowel syndrome.

These symptoms usually get worse after some form of extra exertion.

Chronic Fatigue Syndrome Treatments

Medical scientists have not yet uncovered a clear cause of chronic fatigue syndrome — although a few theories exist. There is currently no known cure. Treatment focuses on controlling symptoms, often through lifestyle changes and complementary and alternative medicine techniques.

Since there isn't a cure for CFS, experts recommend finding symptoms that bother you and fixing those first.

Experts recommend you identify which symptoms bother you the most and find what helps you feel better. Try a combination of things; what helps one person may not help another. Also, what helps may vary day to day, so try different approaches at different times.

Make sure your professional team has experience working with people who have chronic fatigue syndrome. Below, I list some of the top suggestions that may help deal with day-to-day symptoms.

Pace Yourself

Even a little exertion, such as cooking a meal or working an hour at the computer, can result in a bout of extreme fatigue. Identify your limits — and stop before that point. That way, you can plan for what you truly need and want to do, and not spend all your energy on unnecessary tasks.

Daily reminder: Know your limits — physically, emotionally, and mentally — and be sure to stop before that point.

Some people find it helpful to break tasks into several smaller ones and rest in between. For example, if you are folding laundry, you may first remove the clothes from the dryer, then rest, then fold two items, then rest again, and repeat until done.

Form Healthy Sleeping Habits

Good sleep habits are especially important for people with chronic fatigue syndrome. Go to bed at the same time each night and get up at the same time in the morning. Create a quiet, dark, comfortable haven in your bedroom that you use only for sleep; do not use phones or computers or watch TV in this space. Also, avoid using electronics close to bedtime.

Pro tip: Create your own comfortable haven in your bedroom by reducing electronics and noise while also keeping your room dark and cool.

Eat your last meal several hours ahead of when you turn in for the night. Avoid caffeine and alcohol in the evening. If you can tolerate exercise, do it in the early part of the day to help you drift off faster at night. Together, these ideas will improve your ability to fall — and stay — asleep. For more ideas, check out our Can't Sleep? Causes and Natural Solution article.

Try Graded Exercise Therapy

Those with chronic fatigue syndrome may find that vigorous exercise makes their symptoms flare. You may experience "push-and-crash" cycles, in which you push yourself to do more on days when you feel better but soon find yourself incapacitated for a longer time. Graded exercise therapy attempts to break this cycle.

This therapy incorporates gentle stretches and exercises for just a few minutes a day!

This therapy includes a structured program of gentle moves, starting with a few minutes a day. Working with a physical therapist, you'll practice stretching or other low-impact exercises, such as tai chi or swimming, that you can handle. Then, you'll gradually increase how long you do them.

Use These Stress-Relievers

Stress-relieving techniques may help soothe your discomfort and improve your mood. Consider joining a chronic fatigue syndrome support group and also try the following:

Deep Breathing

You can engage in deep breathing exercises at any time of day, in any place, whether standing, sitting, or lying down.

Inhale slowly through your nose, making sure you breathe in from your diaphragm (belly). Hold for 16 seconds, then exhale through your mouth for about eight seconds. Repeat nine times.

Deep breathing not only helps with relaxation, but also pain and fatigue because it brings more oxygen into your lungs, brain, and muscles.

Meditation

The ancient practice of meditation may ease chronic fatigue syndrome symptoms, relieve stress, and improve focus.^[3] Scientists have shown that meditation slows down your nervous system's fight-or-flight response.^[4] A relaxed state is essential for repairing the body, activating the immune system, and improving digestion.

Pro tip: Start by meditating for 5-minutes per day, then slowly increase the time each week!

One of the easiest techniques to learn is mindfulness meditation: Focus on becoming aware of your breathing and thoughts, progressively relaxing all areas of your body. You can learn how to meditate through helpful online videos or this meditation guide.

Cognitive Behavioral Therapy

Psychological counseling helps many people with chronic fatigue syndrome work through their frustration and find ways to cope with the challenges they face.

Research shows that cognitive behavioral therapy, in which a therapist helps you identify and replace negative thoughts with constructive and positive ones, can ease the depression and anxiety that co-occur with the condition.^[5]

Use Pain-Relieving Techniques

When it comes to relieving the constant discomfort of chronic fatigue syndrome, I recommend trying complementary therapies that focus on treating the whole person, rather than a specific symptom. Below are a few recommendations.

Acupuncture

Acupuncture is an ancient Chinese medicine technique designed to balance the "life force" (called qi or chi) in all your body systems. A trained professional inserts slim, short needles into specific "acupoints" on your skin. Despite the needles, the technique is painless.

The length of each session and how many you'll need to feel better depends on your condition. Some people have achieved significant symptom relief with a chronic fatigue syndrome treatment plan centered on acupuncture.^[6]

Massage

The health benefits of massage go beyond relieving tension and muscle aches. It stimulates blood flow and helps eliminate toxins from your body. Massage helps to reduce pain, depression, and anxiety in all people, but particularly those with chronic fatigue syndrome.^[7]

However, some people with the condition are unable to tolerate deep-tissue and other heavy-pressure massage techniques, so opt for Swedish or other gentle forms that focus on the top layers of skin.

Nutritional Remedies for ME/CFS

Maintaining proper nutrition is as important for people with chronic fatigue syndrome as it is for everyone else, and is one of the simplest ways to help manage the condition.

Diet

Eating a well-balanced, whole-foods diet — preferably plant-based — will keep your energy up and ensure your system has optimal nourishment. Make sure to include essential fatty acids in your diet, especially omega-3, which may help reduce fatigue. These fats are found in nuts, flaxseed oil, olives, olive oil, and algae oil.

Also, avoid inflammatory foods such as sugar, simple carbohydrates, processed foods, and fried foods. Some people with chronic fatigue syndrome notice certain foods trigger symptoms, so pay attention to what you've eaten if you get a flare-up. For more ideas, check out these stress-relieving foods.

Vitamins & Supplements

There are no long-term studies that show vitamins or supplements improve chronic fatigue syndrome symptoms. But some people with the ailment have deficiencies in certain micronutrients; if you do, supplements may be able to provide what you're lacking.^[8]

CoQ10

Did you know that many people with CFS have low levels of CoQ10?

You can find coenzyme Q10, or CoQ10, naturally in many foods. Your body produces it, though it declines with age. CoQ10 plays an important role in regulating your metabolism. Further, it is an antioxidant that protects cells from damage. Research has found that people with ME/CFS tend to have lower levels of CoQ10 than healthy people.^[9]

While no one knows why people with ME/CFS have low CoQ10 levels, experts have not only suggested that a deficiency in CoQ10 is directly involved in the development of chronic fatigue syndrome symptoms but also that supplementation may help.^[9]

Magnesium

Magnesium plays an important role as a catalyst in your body, sparking hundreds of vital biochemical reactions. What's more, many people don't get enough of it in their diet.^[10]

Some research shows magnesium improves mood and promotes normal energy and body comfort levels in people with chronic fatigue syndrome.^[11] You can take it as a supplement or eat foods rich in it, such as leafy greens, avocados, beans, bananas — even dark chocolate.

What Causes Chronic Fatigue Syndrome?

So far, experts have not identified a cause of chronic fatigue syndrome — or how to prevent it. Scientists think the condition might be the combined result of more than one illness, or that if it is a single disease, two or more factors may trigger it.

Risk factors include:

• Age: Chronic fatigue syndrome tends to affect people in their 40s and 50s (though anyone can get it).
• Gender: Women are four times more likely to get chronic fatigue syndrome than men.
• Race: White (Caucasian) people tend to get it more than people of other races.
• Health history: About 10 percent of people exposed to certain infections sometimes later develop chronic fatigue syndrome symptoms. These include the Epstein-Barr, herpes 6, and Ross River viruses and a bacterial infection known as Q fever. Others develop symptoms after a bout of flu or following a stressful event, such as surgery.

Some experts think an immune system malfunction, where the body attacks its own tissues, may cause chronic fatigue syndrome. Others believe a possible cause is an abnormal number of disease-fighting proteins or cells. Alternatively, hormonal changes — an imbalance of stress hormones in the brain and body — could be the culprit. Genetics plays a role, so it can run in families.

How Is Chronic Fatigue Syndrome Diagnosed?

Currently, there is no test to specifically diagnose chronic fatigue syndrome. Before your healthcare professional can diagnose you, they will rule out other treatable disorders that cause similar symptoms, such as mononucleosis or other viral infection, a sleep disorder, a thyroid disorder, mental health issues, or another serious illness.

Did you know that there are no tests that can specifically diagnose CFS?

This process of elimination may require you to answer detailed questions about your symptoms and health history, as well as undergo a physical exam, blood tests, imaging tests, and other types of screening.

If your healthcare provider can find no other explanation and you have the following symptoms, they may diagnose you with chronic fatigue syndrome.

• Ongoing tiredness: This type of fatigue is more severe than you had experienced before feeling ill and it prevents you from doing ordinary things, most of the time, for at least six months. The tiredness is not due to over-exertion — although over-exertion can make it worse.
• Post-exertional malaise: Your symptoms flare 12 to 48 hours after you make some type of physical, mental, or emotional effort, such as a big project or holiday shopping — but it can happen from an activity that doesn't require much effort, such as folding laundry.
• Non-refreshing sleep: You feel no more rested after sleeping than you did before going to bed.
• At least one of the following: Trouble with concentration, thinking, or memory, and feeling dizzy when you sit up or stand.

Points to Remember

Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is a serious, chronic disorder of the central nervous system that affects your entire body.

The main symptoms of chronic fatigue syndrome are extreme tiredness and lack of energy to the point that daily activities become challenging. Others include sleep difficulties, worsening of symptoms after physical or mental effort, cognitive problems, and dizziness when sitting or standing. Healthcare providers use these symptoms to diagnose chronic fatigue syndrome but must rule out other conditions first.

Chronic fatigue syndrome has no known cure, so treatment focuses on symptom control. Lifestyle changes may help. These include pacing yourself, forming healthy sleeping habits, and using "graded exercise therapy." Techniques such as deep breathing, meditation, and cognitive-behavioral psychotherapy can help ease stress and pain, as can acupuncture and gentle forms of massage. A diet rich in essential fatty acids and certain micronutrients can support your overall health.

No one is sure what causes chronic fatigue syndrome. Possibilities include an infection, immune system malfunction, hormonal changes, problems with energy in cells, and genetics.

The post Chronic Fatigue Syndrome: Natural Remedies That Work appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/chronic-fatigue-syndrome/

Benefits of Moringa: A Nutritional Powerhouse

Famously called "the miracle tree" thanks to its exceptional nutritional content and therapeutic potential, moringa more than lives up to its name.^[1] Moringa offers numerous health benefits, including protecting against free radicals and promoting a strong immune system in all stages of life. Among other things, moringa supports the heart, brain, and liver, and can even give your sex drive a boost.

You might see it sold as a "superfood" in grocery and health food stores, but moringa is no passing fad. For centuries, people have consumed various parts of the moringa tree for health, energy, and other therapeutic qualities.

Moringa contains an abundance of vitamins and minerals, but, according to scientists, many of moringa's benefits come from its phytochemicals, which include isothiocyanates, chlorogenic acid, and flavonoids like quercetin.^[1]

What Is Moringa?

Did you know that moringa is sometimes called the "tree of life"?

More than a dozen different moringa plant species exist around the world, but the most-used as a food source and supplement is Moringa oleifera. Found throughout sub-Saharan Africa and parts of Asia, this species has many names, including the Ben oil tree, drumstick tree, horseradish tree, and the "tree of life."^[2] It has green, lace-like leaves that droop outward, creating shade and beauty.

You can consume every part of the moringa tree, including the roots, bark, flowers, pods, seeds, and leaves. Traditional medicine practitioners have used moringa as a staple for centuries.

You will often find it sold as a bright green powder that you can add to smoothies or juice. Alternatively, you can purchase herbal extracts that provide moringa's nutrients in highly concentrated servings.

Moringa Benefits & Uses

A number of studies suggest that moringa offers several potential benefits for human health, and many preliminary studies have provided an exciting glimpse into what may lie ahead.

Moringa not only boosts your energy and sex drive, it may also help you maintain a normal weight.

Not only can this unique plant boost your energy levels and sex drive, but it also promotes normal blood glucose levels, which, in turn, helps maintain a healthy weight.

Some experts have suggested that, due to its higher protein levels and abundant supply of vitamins and minerals, moringa could be used to combat malnutrition — and, in some areas of the world, it already is.^[3]

Moringa seeds contain "Ben oil" which people use for cooking, as well as for commercial purposes such as biodiesel, cosmetics, and mechanical lubrication.^[4]

In this article, we will focus on the human health benefits of moringa. Read on to learn more.

Boosts Energy

The moringa tree's exceptionally high vitamin and nutrient content replenishes you at a cellular level. In a Discovery Channel documentary on moringa, it was stated that some people even begin to crave moringa for its invigorating properties.

"You keep on eating and eating and you can feel your body is more energetic, more healthy," says Vicky Domingo, a local moringa farmer in Hawaii who was featured in the film. "You can see the difference. You're not drooping. You keep on [going], so active!" The most likely reason for its health-giving, energy-boosting properties lies in the tree's nutritional benefits.

Possesses Exceptional Nutritional Value

The moringa plant is a powerhouse of natural nutrition. According to one scientific study, "there are over 46 antioxidants ... and 36 anti-inflammatory ... compounds all naturally occurring in the moringa plant."^[5]

Did you know moringa contains 46 different antioxidants?

Rich in vitamins, minerals, and nutrients, moringa has a higher nutritional value than most other fruits and vegetables.^[6] Gram for gram, moringa contains 15 times more potassium than bananas, four times more vitamin A and 2.5 times more beta-carotene than carrots, and seven times as much vitamin C as oranges.^[6]

Stimulates Sex Drive & Fertility

Moringa may be able to improve your sex life! In one animal study, moringa promoted normal testosterone levels and sperm production in overstressed male rats.^[7] Because of its strong nutritional content, moringa helps circulation and blood flow — both of which play an essential role in sexual arousal. More research is needed to see how it directly affects human sex drive.

Acts as a Strong Antioxidant

As mentioned above, moringa leaf contains many antioxidants, which can deter free radicals, which are molecules that damage your cells.^[8] Through these antioxidants, moringa gives your immune system a boost and lowers oxidative stress.^[8]

Pro tip: Try moringa to protect your cells against free radicals!

Moringa also contains chlorogenic acid, commonly found in coffee beans. Chlorogenic acid is an antioxidant that, among other things, promotes normal, healthy blood sugar levels.^[9]

Promotes Normal Blood Sugar

Balanced blood sugar means your energy remains more even throughout the day, lessening the chance of cravings, mood swings, and fatigue.

Several scientific studies have shown that the extract from moringa seeds can promote normal blood sugar levels in laboratory animals.^[10] However, one small human trial found no impact of moringa on blood sugar levels, though it did promote healthy blood pressure.^[11]

Supports Heart Health

Moringa may help keep your heart healthy and happy.^[12] Moringa contains high levels of bioavailable iron, which supports your body's ability to make hemoglobin.^{[10, 13]} Hemoglobin increases the amount of oxygen your blood can carry to oxygenate your tissue — making you feel more alert and awake.

This miracle tree promotes normal blood pressure and cholesterol levels!

Extracts from moringa leaves have also been shown to promote normal blood pressure in multiple animal studies,^{[13, 14]} and, in a separate study, have been shown to support normal cholesterol.^[15] This was equally true for rats that had been placed on a high-fat diet and those on a healthy diet.^[15]

Protects the Liver

Animal studies have shown that moringa oil supports the liver and helps maintain normal enzyme levels.^[16]

By promoting healthy liver function, moringa helps the body's normal detoxification processes — critically important since we are regularly exposed to harmful toxins in our food, air, and water.

Boosts Mood & Memory

If you have the blues, moringa may lift your spirits. Known to promote a stable and uplifted mood without side effects, moringa leaf may be just the supplement for you.^[17]

Looking for a mood-booster that's also nutrient-rich? Moringa might be your answer.

Not only that, according to animal studies, moringa may support brain health and memory as you grow older.^[18] The antioxidants in moringa help protect brain cells against oxidative stress, which causes cell death, DNA damage, and other physiological issues — all of which occur more frequently with age.^[1]

Promotes Wound Healing

Did you know the moringa tree helps blood to clot normally?

The leaves, roots, bark, and seeds of the moringa tree have coagulant properties that help blood to clot normally.^[19] As an added bonus, extracts from moringa bark, stem, seeds, and leaves deter harmful organisms, including those known to affect people.^{[1, 2]}

Animal studies have found that moringa may promote a healthy, intact stomach lining with a normal stomach acid balance.^[21]

Reduces Redness & Swelling

In multiple animal studies, moringa reduced redness, swelling, and irritation in the colon, joints, abdomen, and throughout the body.^{[1, 5, 20, 21]} Some clinical trials on humans have also found similar results.^[1]

Moringa seeds have a strong effect on redness and swelling, but the leaves are also powerful.

Sometimes, fluid builds up in the body and causes tissue to swell. Moringa's antioxidant compounds work inside cells and tissue to reduce redness and swelling.^{[1, 5]}

May Promote Normal Weight

Daily reminder: More fiber equals a faster metabolism.

Moringa's high-fiber content could promote a faster metabolism while keeping you full in between meals, according to some animal studies.^[22] When rats fed a high-fat diet were given moringa, it promoted normal weight, blood cholesterol, insulin, and leptin — the "fullness hormone."^[22] Because of these purported benefits, people looking to keep a normal weight sometimes add moringa to their daily regimen.

Moringa Nutrition Facts

The leaves of the moringa plant are high in many essential vitamins and minerals, not to mention several antioxidant compounds, like quercetin and chlorogenic acid, as mentioned above.^[2] Moringa has a strong, earthy, spinach-like flavor.

In one cup of chopped fresh leaves (equal to 21 grams), you will find the following, and more:^[23]

• 2 grams protein
• 400 mg fiber
• 9 mg magnesium
• 10.9 mg vitamin C
• 39 mg calcium
• 1 mg iron
• 252 µg vitamin B-6
• 79 µg vitamin A
• 8 µg folate (vitamin B-9)

How to Use Moringa

You can use moringa in several forms: as a powder, fresh or dried leaf, a liquid extract, or a cold-pressed oil. Here are some popular ways to consume it:

• Moringa tea: Steep either fresh or dried leaves of the moringa plant in hot water; add a teaspoon of raw honey and a wedge of fresh lemon for a soothing cup of tea.
• Moringa powder: Because of the long trade routes of ancient times, people would dry moringa leaves and pulverize them into a fine powder. This form is still popular today, though it is not necessarily the best. You can add the powder to smoothies, soup, or recipes.
• Moringa capsules: Many people take encapsulated moringa to avoid the strong flavor. Take capsules of moringa extract daily with a full glass of water.
• Moringa extracts: Moringa extracts contain a highly concentrated form of the herb in an alcohol or vegetable glycerin base. Glycerin has many benefits over alcohol: it is gentler on your system, has a low glycemic index, and encapsulates the compounds without changing their bioactive properties.

Moringa Side Effects & Precautions

The fruit, seeds, leaves, and oil of the moringa tree have been consumed for thousands of years with few if any reported side effects.

In the modern era, you are most likely to consume moringa in the form of a processed powder or supplement. Make sure you read the ingredient labels carefully and avoid products with unwanted fillers or additives.

Although moringa naturally packs in more nutrients per gram than most other plants, it contains certain antinutrients (particularly in the roots), including tannins and oxalic acid, which may block absorption of other nutrients.^[24] On the other hand, researchers believe these "antinutrients" may also be responsible for some of its incredible therapeutical potential.^[25]

Moringa has also been shown to suppress fertility in women, and possibly induce miscarriage through uterine contractions.^[6] It's best to avoid this supplement if you are pregnant. Check with your healthcare provider before taking a moringa supplement if you are breastfeeding.

Points to Remember

People have dubbed Moringa oleifera "the miracle tree" and the "tree of life" because of its exceptional nutritional value and incredible versatility in supporting head-to-toe health. The Western world is just catching up to what traditional medicine practitioners and ordinary citizens around the world have known about this plant for centuries.

Modern studies show that moringa has a range of potential benefits including promoting normal cholesterol levels, supporting heart and liver health, encouraging a happy mood and a strong memory, and even boosting your sex drive.

Have you tried moringa? In which form? Share your story in the comments below!

The post Benefits of Moringa: A Nutritional Powerhouse appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/benefits-of-moringa/

11 Coffee Alternatives to Help You Kick the Habit

A cup of joe is a key part of many people's morning routine. Coffee isn't just aromatic and delicious — it promotes alertness and focus, suppresses appetite, and even aids with digestion.^[1]

Coffee acts as a stimulant, which means that it can increase your blood pressure and heart rate; it also gives some people headaches. And while it helps digestion in some people, it can cause stomach pain and indigestion in others, especially people who drink several cups a day.

Maybe your healthcare provider recommended that you reduce your coffee intake or remove it from your diet entirely. Or perhaps you just want to live coffee-free for personal reasons. No matter the reason, we have good news.

Several delicious drinks can ease your transition away from coffee while still providing some or all of the same effects. Many of these coffee substitutes have more natural sugar and no bitter taste, unlike coffee. Here are some ideas and recipes to get you started.

Best Healthy Alternatives to Coffee

Going without your daily cup of coffee — or two or three — might seem hard, both emotionally and physically, especially if you have developed caffeine dependence. We have some great options for you, with recipes and health benefits of each.

Chicory Coffee

Chicory root is the alternative that tastes the most like traditional coffee!

Of all the potential healthy coffee alternatives, chicory tastes the most like traditional coffee — so much that some companies sell chicory-coffee mixes. You can brew chicory root the same way you brew traditional coffee.

Historically, people used roasted chicory root as a coffee alternative during times of coffee shortages; it remains particularly popular in New Orleans. Some chicory mixes come with other herbs, such as dandelion root.

Chicory is rich in a prebiotic fiber called inulin which not only feeds your healthy gut bacteria but also might reduce occasional constipation.^[2] Chicory is naturally caffeine-free, and a great option for people wanting specifically to eliminate that stimulant from their diet. Avoid this choice if pregnant, however.

Recipe

Ingredients:

• 1–2 tablespoons ground chicory
• 2 cups hot water
• Raw honey or other natural sweetener (optional)

Directions:

1. Brew just like coffee (using a french press, drip coffee maker, etc.).
2. Enjoy!

Black Tea

Black tea is helpful for mental alertness because it contains caffeine, but has a lower amount than coffee.^[3] Drinking black tea and other caffeinated beverages throughout the day helps to improve attention, even after extended periods without sleep. The stimulating effect increases when there is more caffeine in the beverage.^[4]

Black tea can improve your attention — even when you don't sleep enough!

Tea also contains other beneficial compounds, such as polyphenols and antioxidants.^[4] Black tea can even help ease low blood pressure after eating, which can be an issue for older adults.^[3]

Recipe

Ingredients:

• 2 cups boiling water
• 1 black tea bag or 1 tablespoon loose leaf tea
• Raw honey or other natural sweetener (optional)

Directions:

1. Place loose tea into a metal ball infuser and place in a cup of boiling water, or add tea bag to boiling water.
2. Steep for 2 minutes. Remove tea bag or infuser.
3. Add sweetener, if desired.

Matcha Tea

Matcha is a type of green tea ground into a fine powder that has an earthy, rich taste with a lingering sweetness. One scientific study found that matcha tea can slightly increase attention and memory in humans.^[5]

To reap all the matcha benefits, make sure it's in tea form!

Although you can find matcha in some processed foods and even candy, this study found that its health benefits work best when taken in tea form, hot or cold.^[5] Try it in a matcha tea smoothie, a great replacement for your morning coffee Frappuccino. Add in some vegan protein powder for an extra boost of healthy amino acids.

Recipe

Ingredients:

• 1 cup boiling water
• 2 tablespoons matcha tea powder
• 1 cup ice
• 1 cup nut milk
• 1 tablespoon vegan protein powder
• 1 tablespoon raw honey

Directions:

1. Add matcha to boiling water and let it cool.
2. Once the tea has cooled, pour it into a blender. Add the ice, nut milk, and sweetener.
3. Blend well.

Chai Tea

The spices and herbs in chai tea can improve your gut health.

Chai tea is a blend of spices, herbs, and black tea. Chai offers a rich alternative to your morning coffee, especially if you love the fall "pumpkin spice" coffee season. It contains less caffeine than coffee, and the spices it contains, such as cardamom, give you a natural health boost.

In one animal study, scientists found that cardamom promoted normal blood pressure and has a calming effect, physiologically.^[6]

You can order a chai latte at most coffee shops in place of a traditional latte or make this drink at home.

Recipe

Ingredients:

• 1 chai tea bag
• 1 cup water
• 1 cup organic nut milk
• 1 tablespoon raw honey

Directions:

1. Heat the water and nut milk.
2. Add the tea bag and sweetener.
3. Steep for 5 minutes.

Natural Hot Chocolate

It is easy to replace the taste of your morning mocha with a non-coffee alternative — natural hot chocolate! Simply mix organic cocoa powder with nut or oat milk, and enjoy! You can also add in chicory if you want a bit more coffee flavor in the hot chocolate.

Cocoa powder is truly an antioxidant superfood; it aids weight loss, decreases redness and swelling, and improves brain health and mood.^[7] While cocoa contains a small amount of caffeine, it contains much less than coffee.

Recipe

Ingredients:

• 2 tablespoons organic, unsweetened cocoa powder
• 2 tablespoons organic maple syrup
• 1 ½–2 cups nut or oat milk, heated
• ½ cup brewed chicory (optional)

Directions:

1. Add cocoa powder and maple syrup to a mug.
2. After heating the nut or oat milk, pour it into your mug and mix well.
3. For a special treat, top with vegan marshmallows.

Yerba Mate

Yerba mate is a rich, plant-based drink that originates from South America, from the same scientific genus as holly trees (Ilex). Yerba mate contains less caffeine than coffee, while still offering some attention-boosting effects.

Research shows that yerba mate is a stimulant that might be useful for managing obesity!

Yerba mate may promote normal cholesterol, protect the liver, and support the cardiovascular system.^[8] If that weren't enough, it also acts as a mild stimulant; some experts have even suggested using it for obesity management. In some studies, yerba mate slows the development of obesity in several ways, including protecting against insulin resistance and modulating levels of blood lipids (fats).^[8]

Try this refreshing and easy cold-brewed yerba mate for an afternoon pick-me-up.

Recipe

Ingredients:

• 2 cups cold water
• 2 tablespoons loose–leaf yerba mate, or 2 tea bags
• Sweetener (optional)

Directions:

1. Add cold water and yerba mate into a glass. Store in the refrigerator overnight.
2. In the morning, add sweetener if desired.

Water

You've heard it a million times: drink more water! But it's true. You should drink half your body weight in ounces every day for best health — so if you crave a cup of joe, reach for your water bottle. Water not only decreases your appetite, it helps you lose weight without resorting to a stimulant.

One study found that drinking 1.5 liters (around 50 fluid ounces) of water helped with weight reduction, body fat reduction, and appetite suppression.^[9] Drinking more water also helps to reduce constipation.^[10] Some people love water, but if it's not usually your favorite, pep it up. Try making lemon water for a fresh, caffeine-free drink, or make flavorful detox water. See our article on Detox Water Recipes for more ideas.

Recipe

Ingredients:

• 4 cups cold distilled water
• 1 cup ice
• Juice of ½ lemon

Directions:

1. Add all ingredients to a pitcher.
2. Store in the refrigerator.

Golden Milk Latte

This drink may be your new go-to for better digestion and relaxation!

Golden milk lattes are warm, comforting drinks full of turmeric, which can even aid in weight loss. An animal research study found that including turmeric in your diet may help reduce the risk of obesity.^[11]

A traditional Ayurvedic comfort drink, golden milk helps with relaxation and digestion. Because of its relaxing effects, many people prefer to drink it in the evening, rather than as a morning pick-me-up — but see what works for you.

Recipe

Ingredients:

• 2 cups nut or oat milk
• 1 tablespoon turmeric
• 1 teaspoon ground ginger or 1 tablespoon sliced fresh ginger root
• 1 teaspoon ground black pepper or fresh peppercorns
• 1 teaspoon vanilla extract

Directions:

1. Add nut or oat milk to a saucepan. Oat milk will have a frothy texture similar to traditional lattes.
2. Add spices and vanilla and simmer ingredients for a couple of minutes.
3. Pour the drink through a fine-mesh strainer into a mug.

Apple Cider Vinegar

Research on apple cider vinegar is ongoing, but some studies show that vinegar can help boost metabolism, decrease fatigue, and lower triglycerides, which are fats that circulate in your blood.^{[12, 13]} A couple additions make the drink extra healthful: a dash of cayenne pepper will help you feel full for longer, and orange juice brings in a potent source of vitamin C.^{[14, 15]}

Recipe

Ingredients:

• 1 tablespoon apple cider vinegar
• ½ cup orange juice
• 1 tablespoon honey
• Dash of cayenne pepper

Directions:

1. Add juice, honey, and apple cider vinegar to a glass and stir to combine.
2. Add a dash of cayenne pepper to the top.

Green Tea

Did you know that green tea not only may help you manage your weight but can also boost your immune system?

Green tea is made from the fresh leaves of the Camellia sinensis plant — as is black and oolong; however, black tea is fermented while green tea is not.^[3] Green tea is popular for its anti-aging properties. In addition, it can be helpful for weight loss and is thought to have anti-diabetic and anti-obesity properties.^{[4, 16]} Initial studies in animals have even found that green tea boosts the immune system, helping it work more effectively.^[17]

Green tea has less caffeine than black tea and much less than coffee, so green tea is not the best alternative if you are looking for a stimulant. However, that makes it more appealing if you are cutting back on caffeine and trying to reduce stress on your body.

Recipe

Ingredients:

• 2 cups boiling water
• 1 green tea bag or 1 tablespoon loose-leaf green tea
• 1 lemon wedge (optional)

Directions:

1. Steep tea in boiling water for 3 minutes. Add lemon for extra flavor.

Prune, Apple, or Pear Juices

One of the useful benefits of coffee is its laxative effect, but you can try a fruit-based alternative that might prove even more effective — and with more nutrients. Try apple, prune, and pear juices, which contain sorbitol and water, both of which help with constipation.^[10]

Fruit juices offer rich sources of vitamins and minerals in an easy-to-digest form. However, they can quickly increase blood sugar, so they are not the best coffee substitute if you are trying to lose weight or have diabetes.

You can buy these fruit juices already made but only buy organic, 100-percent juice. You can also make fresh juices at home.

Other Alternatives

Other coffee alternatives exist, as well. If you like the taste of tea but want to avoid caffeine entirely, choose an herbal tea instead, such as licorice tea, rooibos tea, or mint tea. Brew them in the same way that you do with black or any other tea.

You can also try kombucha, a fermented tea beverage that is abundant in probiotics, beneficial organisms that help restore the balance of bacteria in your stomach and digestive tract. Yet another alternative is coconut water, which is a more flavorful way to hydrate.

Points to Remember

You can find several alternatives to coffee, many of which have the same benefits as your typical morning java, but without the bitterness and jitters. These benefits range from decreasing constipation to increasing energy, depending on which coffee alternative you choose.

Teas, including herbal tea, provide antioxidants and other beneficial chemicals. Water, juices, and chicory root can all help ease occasional constipation naturally. If you want a warm, comforting drink, chicory or golden milk lattes offer more great options.

Just remember, many delicious options exist, whether hot or cold, to replace coffee in your day. Find the one that you love, and that provides the comfort, aroma, or stimulation that you need.

Have you found an alternative to your morning cup of coffee? What is your favorite? Let us know in the comments below!

The post 11 Coffee Alternatives to Help You Kick the Habit appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/coffee-alternatives/

How to Stay Awake at Work: 15 Quick Tips

Perhaps you woke up this morning with a spring in your step, helped along by a cup or two of coffee. But now, in front of your computer screen, the caffeine has worn off and your eyelids feel heavy. Figuring out how to stay awake at work is the million-dollar question — more pressing than any item on your work to-do list.

You're not alone: More than one-third of Americans report feeling so tired during the day that it interferes with their work, among other things.^[1] A calm, quiet office is great for concentration, but it's also the perfect place for fatigue to settle in.

If your job involves driving or operating machinery or if you work the night shift, the need to stay alert is even greater. The following tips to stay awake at work provide simple solutions to increase alertness when you need it most — during your workday.

Why Is It Hard to Stay Awake at Work?

Research has shown that full-time employees are getting less and less sleep over the years, which leads to poor performance and productivity.

Let's face it: We live in exhausting times. The constant stimulation from screens and other factors can sap our energy quickly, sitting indoors at a desk for hours naturally brings on sleepiness. And to top it off, many of us do not get enough sleep.

According to one study about tiredness at work, full-time employees have been getting less and less sleep over the past 30 years.^[2] Sleep loss can affect our productivity, performance, and engagement with our jobs.

Many other reasons may lead to tiredness at work. Perhaps you skipped a meal, leading to low blood sugar. Or maybe you had a bigger lunch than you needed, and the demands of digestion are dragging you down.

It's important to rule out any medical conditions that may be a root cause of your fatigue. But for most people, the following tips can help bring you greater energy and less fatigue during your workday.

Best Tips for Staying Awake at Work

If you frequently feel sleepy at work, the following tips and lifestyle changes might boost your energy level. All of them promote a healthy way of life — which includes staying active, eating well, keeping hydrated, improving your sleep habits, and giving yourself some much-needed TLC and self-care.

1. Go for a Walk Before Work

Did you know that walking can be an effective tool to beat fatigue?

Get some steps in before work, and you'll reap the benefits all day. In one study, a daily program of moderate walking was just as effective as fast walking at reducing fatigue.^[3]

Try walking with a friend or join a walking club to stay motivated. Walk to work to take advantage of the fresh air and sunlight — both will help your energy level. If distance (or weather) doesn't permit that, walk on a treadmill for a few minutes before heading into the office.

For more motivation, you can also try a wearable activity tracker. Even a quick five to 15-minute walk outside on a break during the day can do wonders.

2. Drink Plenty of Water

Although you might not realize it, dehydration adds to your fatigue. Even mild dehydration can increase fatigue in both men and women.^{[4, 5]} Opt for a tall glass of water, or bring a refillable water bottle to work.

Pro Tip: Aim to drink half your body weight in ounces to stay hydrated!

Although other beverages will hydrate you, water will do it without added sugars or artificial colors or flavors.

If you crave a flavored drink, try a squeeze of lemon or a teaspoon of apple cider vinegar for extra health benefits. Or try detox water infused with delicious herbs or fruit.

You can also chew ice chips or munch on foods that have high water content, such as fresh fruits and veggies.

3. Take Exercise Breaks

If your work schedule permits, break up your day with short bursts of exercise to increase blood flow and help you stay alert. If you're lucky, your workplace may have a fitness center or break room where you can do some quick push-ups or squats. Or you can take a brief jog at lunchtime.

Try challenging yourself to take a 5-minute exercise break to combat fatigue!

You might feel guilty for taking time out of your day for even a five-minute workout. However, the boost that you will experience in your productivity will more than make up for it. Encourage colleagues to join in, and do planking or push-up challenges together. Studies show that even the most moderate form of movement can combat fatigue during the workday.^[6]

4. Get Enough Sleep

Most people need eight hours of sleep to stay alert, according to one study about workplace fatigue.^[7] The same study found an increased risk of sleep loss and fatigue among those who work long hours (e.g., a 12-hour shift) and those who start the day extra early.

To prevent sleep loss, set a consistent bedtime and get seven to nine hours of sleep as often as possible. If you experience segmented sleep — when night slumber is divided into two periods separated by waking — go to bed earlier to make up for any hours lost during the night. Also don't get too much sleep, as that can cause daytime fatigue.

Finally, consider your quality of sleep — if it's poor, you might have a condition that requires attention, such as sleep apnea.

5. Take a Power Nap

Pro Tip: Squeeze in a 15-minute power nap to increase focus and improve brain function!

Never underestimate what a good nap can do. A power nap of under 15 minutes can increase alertness and improve mental function.^[8] Naps longer than 30 minutes can leave you feeling drowsy upon waking but can boost alertness and brain function for many hours after.

The best time for a nap is after lunch or in the early afternoon, according to studies. Also, those who nap regularly experience more benefits than those who do it rarely.

6. Try Essential Oil Aromatherapy

A little aromatherapy is good for body and soul. At least one animal study shows that inhaling an essential oil mixture can combat fatigue.^[9] The study looked at ways to relieve fatigue after exercise and found that using a combination of essential oils — specifically, peppermint, rosemary, eucalyptus, sweet orange, and clove — offered the best results.

Peppermint oil alone, known for its invigorating properties, also reduced fatigue, possibly because it can improve lung capacity and assist breathing.^[10]

7. Ask for a Standing Desk

Standing desks are gaining in popularity as we learn about the health consequences of sitting all day. But do they help combat fatigue? At least one study says yes.

Did you know that standing desks promote more alertness during tasks?

Participants of the study worked on reading and creative tasks; they reported more alertness and enthusiasm while standing — although less comfort.^[11] If your workspace permits a standing desk, request one from your employer.

Better yet, request a desk that you can adjust up or down so that you can alternate between standing and sitting.

8. Listen to Music

Depending on your work tasks, listening to soft music might help keep fatigue at bay. In one study, participants who enjoyed relaxing music while performing a continuous task experienced less mental fatigue.^[12]

The reason why music helped was unclear, but the researchers believed that the music "blocked" the fatigue response. For tasks requiring a lot of concentration, try instrumental music with no words to distract you.

9. Do Simple Stretches

Taking time to stretch can do wonders, and you don't need a lot of space to do it. You can stretch while standing, or even sitting in your chair. Either way, do a simple twist from side to side or reach for the ceiling or your toes.

Scientific research suggests that the gentle stretching associated with yoga and Tai Chi can help to reduce fatigue.^{[13, 14]} Stretching also improves your posture. If you're sitting up straight rather than slouching, your body conveys the message that you feel more energetic — and your brain just might believe it.

10. Take a Break

Simply taking a break, getting up from your desk, and walking to the bathroom can sometimes eliminate your fatigue. It allows you to switch tasks so that when you return to your desk, you can start fresh.

Sometimes the simplest tips are the most effective. A splash of cold water on your face can do the trick if you suddenly feel drowsy and need to snap out of it. The cold water will invigorate you, like the shock of an icy shower.

11. Eat Healthy Snacks

Low blood sugar can quickly sap your energy. Be prepared at work with energy-boosting snacks that'll put the kibosh on fatigue.

Try options that combine protein and carbohydrates, such as almond butter on celery sticks or coconut-milk yogurt with granola. The carbs will give you quick energy, while the protein will keep you alert even longer.

Nuts are an excellent snack, and fruits such as apples, bananas, and citrus are grab-and-go favorites. Avoid sugary snacks, which might give you a brief pick-me-up but will ultimately leave you crashing.

12. Turn Up the Lights

If you feel tired, look on the bright side — literally. Brightening the lighting in your workspace can help you feel more alert.

In one study, “bright light treatment" reduced fatigue as much as it helped to lessen depression in people with seasonal affective disorder (SAD) — that's pretty impressive.^[15]

Exposure to natural light is particularly effective. When sunlight enters receptors in the eyes, it helps regulate one's circadian rhythm, otherwise known as the sleep-wake cycle. Try opening the window shades during the day, or taking short breaks outside.

13. Take Energy-Boosting Supplements

Certain vitamins and minerals help you feel more energetic and alert — especially if your body is low on them. Iodine, vitamin B-12, iron, and magnesium are nutrients that can put more pep in your step. Be sure to check your iron and B-12 levels at your annual physical.

If you do not get enough of these in your diet, a supplement could help. You can also try energizing herbs such as ginseng. Check out Top 10 Supplements to Boost Energy to learn more.

14. Try Deep Breathing

When we tap into our breath, it can have powerful effects. Yogis use a range of deep breathing exercises for various purposes, including dispelling fatigue.^[16] Taking time out of your workday for several deep breaths can bring more oxygen into the bloodstream, which can have an invigorating effect.

To begin, put one hand in your upper chest, just under your collarbone, and the other hand on your stomach. Breathe in, slowly filling your chest and then your belly. Pause. Then empty the breath from the chest first, followed by the belly. Repeat 10 times.

15. Start a Conversation

Have you ever felt energized after chatting with a friend? Sometimes energy is contagious. The next time you feel tired at work, start a conversation with a colleague. You can talk about work, or something completely different.

Having conversations with colleagues can be a great way to wake up your mind — just be mindful of course!

The point is to wake up your mind with a fresh train of thought. It might feel like you're stealing time away from your job, but you will likely both benefit by being more productive after a quick chat.

Are You Experiencing Low Energy Overall?

A little sleepiness at work is common, and most people have experienced it at some time or other. However, if your fatigue persists or affects other areas of your life, consider what else is going on.

Take a look at your lifestyle, including your sleep pattern, diet, stress levels, and other factors that might result in low energy. If you take medication, drowsiness could be a side effect. Avoid sleep medicine, which can leave you groggy the next day. For more clues, read our article, Why Am I Always Tired?

And don't forget to look at the big picture. Are you working too hard? If so, strive for the right balance of work and play. When you reach that balance, you will likely have enough energy for everything you need to do.

Points to Remember

Fatigue during the workday is a common problem with a number of possible causes, from sleep loss to poor diet to information overload. Medical issues or medications may also cause tiredness at work.

In addition to making sure you are getting the recommended seven to nine hours of sleep, a few simple tricks can boost your energy and alertness. Try going for a walk before work, staying hydrated, taking exercise breaks, power napping, switching to a standing desk, eating healthy snacks, and trying energy-boosting supplements such as vitamin B-12 or ginseng.

Look at the big picture to see if fatigue is affecting other areas of your life, and if so, maybe a lifestyle change is in order. Evaluate your sleep pattern, diet, stress levels, and other factors that might impact your energy level. Before long, with some minor lifestyle changes, you should gain more energy and feel more productive and awake at work.

The post How to Stay Awake at Work: 15 Quick Tips appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/how-to-stay-awake-at-work/

Why Am I Always Tired? Simple Tips to Stay Alert

It never fails — you go to bed to get some much-needed rest, wake up thinking you got plenty, and then suddenly you're tired again.

Or maybe you just feel tired all the time, and for seemingly no reason — and sometimes that sleepiness comes with a lack of energy.

Sleep is important. And fatigue definitely affects many people, but it's not the same for each person. Some are tired only for a brief amount of time — mid-afternoon lag, anyone? Others feel a constant energy lag.

If you want to stop feeling fatigued and start feeling rested and alert throughout your entire day, follow this guide to answer the age-old question: Why am I always tired?

Not only will we provide some answers about the most common causes of fatigue, we will also give you some tips for turning that fatigue into boundless energy.

What's Causing Your Fatigue?

A vast array of things cause tiredness, including physical and mental health, food choices, lifestyle choices, and simply just not getting enough sleep at night. The following are the most common reasons you are always sleepy — plus tips for each situation.

Not Getting 7 to 9 Hours of Sleep

With a federal initiative called Healthy People 2020, the U.S. Department of Health and Human Services put together a 15-person panel of sleep medicine and research experts to determine the optimal amount of sleep hours needed for an adult between the ages of 18 and 60.

We're not kidding! Research shows that to be the healthiest version of yourself, you need at least seven hours of sleep every night.

To be your healthiest, you need seven or more hours of restful sleep per night, according to the panel's findings. Missing that nightly seven may contribute to a host of health problems, including obesity, heart disease, depression, high blood pressure, increased pain, diabetes, and a higher risk of accidents.

Don't make the mistake of thinking that more sleep is necessarily better, though: sleeping upwards of nine hours every night can cause daytime sleepiness and other health problems, as well. While additional slumber helps children, including teenagers, as well as adults who need to catch up on restorative sleep, it can have adverse health effects if you consistently get more than nine hours of sleep.^[1]

Tips

• Turn off your electronics when you go to bed so you aren't tempted to stare at small screens all night. Try an app that turns your phone apps off at a certain time each night.
• Sleep in a dark, quiet, and cool room; temperature extremes can disrupt your sleep cycle and circadian rhythm.
• Limit daytime napping to less than 20 minutes in the early afternoon. Napping longer can make it harder to sleep at night.
• For more ideas, check out Can’t Sleep? Discover Causes & Natural Solutions.

Stress

Stress can come at us from every angle and at any time, whether it's just weariness from daily drama, being overworked, or worrying about money. Studies show that having a high stress level can lead to sleep issues, such as insomnia.^{[2, 3]}

Did you know that poor sleep also triggers your body's fight-or-flight response?

Excessive stress activates the central nervous system's defense system — the fight-or-flight response. When triggered, this brings a rush of adrenaline, which can build up in the body and cause stress.

Poor sleep habits can trigger the same release of stress hormones as the fight-or-flight response — which can make it hard to fall or stay asleep. Make every effort to manage and reduce your stress.

Tips

• Get a diffuser and try aromatherapy when you're going to sleep. Lavender is excellent for promoting relaxation.
• Engage in meditation at least 10 minutes daily, and work your way up to 30 or even 60 minutes per day. One of the most well-researched and effective alternative therapies, meditation helps relax your mind and body, bringing about an almost instant lowering of your stress.
• Work on time management. If you're feeling stressed from overwork, perhaps scheduling your day better or more efficiently will ease the burden — or at least show you what you need to delegate.

Depression or Anxiety

According to studies, 75 percent of depression patients have insomnia or hypersomnia, an inability to stay awake.^[4] It's a vicious cycle — you're either not sleeping or you're sleeping too much because you're depressed or anxious; however, these sleep problems can also cause anxiety and depression.

Tips

• First and foremost, if you feel like depression or anxiety are impacting your life, seek professional care.
• Try deep breathing exercises, especially if you're feeling anxious. At any time of day, take 10 deep, slow breaths. It will help stabilize your system.
• Talk to someone, even when you feel like "turtling." Find a trusted friend or therapist you can vent with to help unload some of those emotions.

Your Diet

The food we eat plays a much larger role in our health than most people think. You might think that donut can't make that big of a difference, but the truth is, carb-heavy, fried, processed foods wreak havoc on our health, including our sleep patterns.

Eating a high-carb, high-fat diet is linked to poor sleep quality.

Your diet not only affects your daytime energy level but also your ability to sleep at night. Eating a lot of calories is linked with poor sleep quality, so try reducing portions.^[5]

Eating a nutritious diet is linked with higher quality sleep. That means a balance of protein, carbohydrates, and a moderate amount of healthy fats. Eating nutrient-packed fruits, vegetables, nuts, and seeds will give you the most energy to get through the day.^[5]

In addition to adding more healthy plant-based foods to your diet, ditch the fried foods and sweets. High carbs and fat in your meal or snack can increase your blood sugar and leave you exhausted.

Tips

• Try kiwifruit in the evening. This delicious fruit has high levels of serotonin, a hormone associated with calm and relaxation.^[5]
• Eat a larger lunch or snacks throughout the day so that you don't overindulge at dinner — it could keep you up all night with indigestion.
• Drink some tart cherry juice before bed; studies show that this beverage reduces insomnia.^[6]

Dehydration

Water makes up anywhere from 55 to 75 percent of our body weight. Hydration is essential to our lives. So it's no surprise that even mild dehydration can cause significant increases in fatigue, anger, and confusion.^[7] Most people do not get enough water each day.

Tips

• Drink half your body weight in ounces every day. Stay hydrated!
• Invest in a reusable bottle that you can carry with you. That way, you'll never be concerned about running out of water, and you'll be helping the earth too.
• Avoid overhydration (drinking too much water without ingesting enough electrolytes) — it has the same physical and mental effects as dehydration.^[8] Make sure to get some sodium, potassium, calcium, and other electrolytes in your daily diet.

Alcohol & Caffeinated Drinks

What you're drinking is just as important as the food you put in your body. Caffeine may be a great in-the-moment stimulant, but drinking too much of it can make you antsy and keep you awake.^{[9, 10]}

The same goes for alcohol. Many people think a glass or two in the evening will lull them to sleep, but it's actually more likely to keep you awake.^[11]

Tips

• Cut out caffeine and try coffee alternatives, from chai tea to the trendy Chaga mushroom drink. Herbal teas often contain healthy antioxidants and provide a delicious pick-me-up.
• If you like to enjoy an alcoholic drink, do it only on the weekend when you don't need to be as alert throughout the day and can alter your sleep routine.
• If you don't feel you can cut alcohol or caffeine out entirely, ween yourself off slowly.

Having a Sedentary Lifestyle

You may think that exercising might make you more tired — after all, you're expending energy, so why would it give you more?

Surprisingly, a collection of studies dating as far back as 1945 show that staying active actually gives you more energy throughout the day.^[12] With women, in particular, not getting enough movement can make you feel plum exhausted.^[13] So get out there, stretch, walk, jog, do yoga, dance, and start moving!

Tips

• Every 20 minutes, take a five-minute break and go for a walk. Move and stretch regularly, especially if you have a day job that requires a lot of sitting in front of a computer.
• Get a portable bicycle pedal system so you can get in some physical activity while you're sitting or at work.
• If you can, sign up for classes at a local gym. It doesn't matter if you start slow, just get started. Whether you try yoga, take a fun Zumba dance aerobics class, or pump iron in the gym, any exercise should help your fatigue and improve your sleep quality at night.

Thyroid Problems

The thyroid gland plays an important role in the body. It regulates hormones that influence body weight, mood, and more. Most importantly, it is the master of your metabolism.

If your thyroid slows down, you will feel fatigued. One of the major symptoms of hypothyroidism — an underactive thyroid — is sleepiness and constant fatigue.^[14]

Tips

• If you're feeling unusually tired all the time, head to your healthcare provider and get your thyroid checked.
• Eat iodine-rich foods or take iodine supplements; the thyroid requires it to function properly.^[15]
• Get enough selenium, which is another mineral your thyroid needs.

Sleep Apnea

Picture this: you're fast asleep, enjoying a happy dream, when suddenly your partner shakes you awake, asking you to stop snoring. Or you wake up in the morning, and they've moved to the couch because your snoring is out of control. About 12 million Americans experience this every night, thanks to obstructive sleep apnea.^[16]

Most often caused by a partially blocked airway, sleep apnea will cause you to stop breathing multiple times a night. You jolt back awake when your airway clears with a loud snort or choking noise. People with sleep apnea are frequently exhausted because they never reach a deep level of sleep.

Tips

• Get evaluated by a professional; you may need a CPAP (continuous positive airway pressure) machine, something that helps sleep apnea patients sleep better — and quieter, so your partner can sleep better, as well.
• Lose weight if you need to. Weight problems often cause sleep apnea, and it may resolve if you shed some pounds.
• Wear a mouthguard when you sleep to keep your airway open.

Other Medical Conditions

The body is a complicated thing, and even the slightest imbalance can mess with other aspects of your system. Anemia, for example, can cause fatigue. So can a cold or flu, or recovering from a surgery or infection. Inner ear problems can make you sleepy because your eyes and ears are working overtime to keep you balanced.

Another common condition that causes tiredness is chronic fatigue syndrome, where a person feels constantly fatigued, along with a host of other symptoms like muscle pain, headache, and memory loss.

If you are not sure of the cause of your fatigue and none of these natural tricks makes a difference, maybe a trip to your healthcare provider is in order.

Tips

• Get a full blood test to see if anything, like iron, is out of whack in your body.
• Have regular physicals with your healthcare provider to maintain optimal health. If you feel you may have a health condition, talk to your healthcare provider and take action.
• Track your fatigue. If you keep a running list of when you're getting tired and what you were doing at the time, you may find a pattern of fatigue that you can break out of.^[17]

Best Supplements to Increase Energy

If those tips just aren't doing it for you and, for whatever reason, you can't perk up, a number of plant-based supplements may help boost your energy. Try these, or see our article 10 Supplements to Boost Energy.

• Iodine
• Vitamin B-12
• Ginseng
• CoQ10
• Ashwagandha

Points to Remember

Fatigue affects everyone at some point. If you find yourself asking, "Why am I always tired and have no energy?" you can fix it by making changes to your lifestyle. Try and get seven or more hours of sleep a night, eat better to raise your metabolism, and exercise.

If you suspect something bigger is at play, get a check-up. Where your diet falls short, fill the gaps with supplements; several are excellent for fighting fatigue, like iodine, magnesium, and vitamin B-12.

Find healthy ways to relax. Take a nice walk in nature with a friend. Engage in high-activity fun, as well as relaxing downtime, like hot aromatherapy baths and massages. You are worth it!

Remember, we are human beings, not human doings. Take care of yourself. There are so many different ways to reduce stress, eat healthier, and ultimately get more energy.

The post Why Am I Always Tired? Simple Tips to Stay Alert appeared first on Dr. Group's Healthy Living Articles.

source https://www.globalhealingcenter.com/natural-health/why-am-i-always-tired/