Muscle Fatigue

Adrenal fatigue is becoming increasingly common in western society. It can creep up on us slowly, and stress, busy lifestyles and poor diets have left many of us susceptible.

Adrenal fatigue most often occurs after a period of prolonged stress. Initially when we are stressed our bodies produce stress hormones such as adrenalin and cortisol. This is part of an innate process known as the “fight or flight response” and is designed to make us more alert and physically better enabled to get out of danger quickly if we need to. After long periods of continued stress however, our adrenal glands are unable to keep up with the demand to produce stress hormones, and this is when adrenal fatigue symptoms can set in.

Adrenal fatigue symptoms include:
•Excessive fatigue/exhaustion
•Sleep disorders/insomnia
•Cravings for sugar and refined carbohydrates
•Poor immune system function
•Anxiety/irritability
•Poor digestion
•Poor memory/concentration
•PMS/Menopausal symptoms
•Low libido

As adrenal fatigue progresses, the adrenal glands become depleted and eventually chronic fatigue and depression can set in. Adrenal fatigue symptoms can often go undiagnosed, and sufferers may be given medications such as antidepressants, which in the long term do not resolve the problem.

But there is good news for those suffering from adrenal fatigue symptoms. The adrenals can usually be slowly restored back to health with a few simple steps. An adrenal fatigue diet is the first priority, followed by supplements and herbs to nourish and rebuild the adrenal glands, and of course, relaxation and stress relief strategies need to be in place to stop the problem from recurring.

An adrenal fatigue diet consists of lots of whole foods and very few processed foods. Whole grains, protein foods and lots of fresh fruit and vegetables make up most of the diet. What is most important in this diet, however, is what is eliminated. Refined foods (especially refined carbohydrates), sugar, caffeine and alcohol are best avoided as they place extra stress on the adrenal glands.

Supplements are an important part of recovery from adrenal fatigue, as they help to rebuild the adrenal glands and nervous system, making us more resilient to future stress. B vitamins and magnesium are the most important nutrients to consider. Herbs such as Siberian ginseng and Withania are adrenal restorative tonics which may be considered to help kick-start adrenal recovery.

Although it can be a long road back to complete adrenal health, there is definitely help available, and even a few small steps can have you feeling a significant improvement. For information on supplements which may assist, click here.

 Symptoms of Fatigue

We have all suffered from fatigue symptoms from time to time. But for some, fatigue symptoms can recur frequently and may even become a chronic problem. Many frustrated people can be found scouring pharmacies, health food shops and the internet looking for relief from symptoms of fatigue, but is there a magic pill?
Before we look at cures for fatigue, we first need to look at possible causes.
Stress is one of the biggest causes of fatigue symptoms. Stress can wear us down slowly over a long period of time, depleting our bodies of essential nutrients such as B vitamins and magnesium, and negatively affecting our adrenal glands and nervous system. Long term stress can even lead to adrenal burnout, which has been linked to anxiety and depression.
Nutrient depletion is another big one. Fatigue symptoms are more likely to occur when our nutritional reserves are low. Here are some examples of nutrients to look out for:
Iron – Low iron stores in the body can leave us susceptible not only to fatigue symptoms, but also to poor immunity and infections.
B vitamins – Need an instant energy hit? Try some B complex – it helps to maintain a healthy nervous system, feeds the adrenal glands, and helps to turn the food we eat into energy.
Magnesium – This important mineral is required in order to produce energy in the body. Australian foods are often low in magnesium due to decreased amounts in our soils.
Vitamin C – we know it’s required to ward off colds and flues, but what most of us don’t know is that fatigue symptoms can be a sign that we are not getting enough of this essential vitamin. We should be making sure we get enough vitamin C on a daily basis, as our bodies are unable to store it and require a constant supply.
Chromium – Do your fatigue symptoms occur after meals? Do you reach for sugar or caffeine to relieve tiredness? You may benefit from taking chromium, a mineral which helps to balance blood sugar levels.
Traditional herbal medicine is also a popular way to relieve fatigue symptoms. One of the more popular herbs is Siberian ginseng. Traditionally used by Russian athletes to improve stamina and performance, it has found a place in modern energy formulas in order to increase energy levels and improve our bodies’ resistance to stress.
Because fatigue symptoms can have many causes, it is often difficult to pinpoint a single reason. A good plan of action would include a good quality vitamin and mineral supplement. Because fatigue symptoms and poor digestion can often go hand in hand, it is recommended that you take a supplement which is easily absorbed. For the best absorbed multivitamin supplements for Australians, click here.

Feeling tired for no reason? Too exhausted to get off the couch? Lethargy causes us to feel depressed and unmotivated, and it becomes frustrating if we can’t pinpoint the reason.

What Causes Lethargy?
Causes of lethargy can be extremely varied and complex, and often it is not one single factor, but instead a combination of smaller factors, when put together, can deplete our energy levels. Below are some of these factors which can become lethargy causes.

Stress and Adrenal Depletion
Adrenal depletion is a condition which can occur after a long period of stress. Our adrenal glands normally produce adrenalin in response to stressful situations, but eventually become exhausted and unable to function correctly. Adrenal exhaustion is one of the biggest causes of lethargy in menopausal women, but it can happen at other ages also. The adrenal glands need B vitamins and magnesium in order to function properly, so supplementation with these nutrients can often help to support these important organs during stressful times. Herbs such as Withania somnifera and Siberian ginseng may also be helpful.

Blood sugar imbalances
Our pancreas secretes insulin in response to high levels of glucose in the bloodstream. When we eat foods that are sugary, sweet, or high in simple carbohydrates (such as white flour products or alcohol), our blood glucose rises and it is the job of insulin to mop this up and bring levels back down to normal. Unfortunately this is one of the causes of lethargy as a side effect of high amounts of insulin in the blood is moodiness, sleepiness and fatigue. To prevent this cascade of events, the best idea is to eat more complex carbohydrates such as whole grains, include protein with every meal, and avoid problem foods that are high in sugar. A multivitamin high in B vitamins, magnesium and chromium can also help to balance blood sugar and prevent the sudden fluctuations which are lethargy causes.

Iron – are you getting enough?
Iron is one of the most important nutrients for women and low iron is one of the most common lethargy causes in women of menstruating age. If we are low in iron we can feel exhausted and depleted. Try and eat foods high in iron such as red meat, dark green leafy vegetables and legumes such as brown lentils. High dose iron supplements are often not well tolerated by the digestive system, causing symptoms such as constipation, bloating and stomach pain, due to the main ingredient being an inorganic (crude) form of iron which is poorly absorbed. Instead, try a maintenance dose of organic iron amino acid chelate in a multivitamin supplement to keep levels topped up.

B Vitamins and Magnesium
B vitamins are essential for energy production in the body, and are also needed for the metabolism of proteins, carbohydrates and fats in the body. Low amounts of B vitamins and are one of the most common lethargy causes, as we become tired very quickly if the body is depleted. Low magnesium levels are another one of the major causes of lethargy as magnesium is also required for the production of energy in the body and the prevention of muscle soreness and fatigue.

If you are feeling tired or exhausted, try to take time out to slow down and look after yourself. Nourish your body with nutrient-dense foods, get your iron levels checked with a simple blood test at the doctor, and support your body with a premium quality, easily absorbed multivitamin supplement. For more information on multivitamins, click here.