Fatigue
Not a true ailment in itself, fatigue is usually a classic symptom of some
other problem: poor nutrition; overwork; lack of (or too much) exercise;
insomnia or poor sleeping habits; or a specific medical disorder, such as
premenstrual syndrome. Though everyone has an occasional energy slump,
fatigue is a generalized, persistent feeling of exhaustion.
In many sufferers, fatigue can be traced to stress,
anxiety, depression, or
lowered immunity and chronic infections. It's been linked to
diabetes;
thyroid or adrenal gland imbalance; and heart, liver, or
kidney disease.
Vitamin and mineral deficiencies decrease red blood cell production and can lead
to fatigue because these cells transport oxygen used for energy production.
In women, fatigue can result from fluctuating hormone levels in pregnancy
and menopause, or from
anemia caused by heavy periods. Sleeping
disorders and medications, including blood pressure drugs, can also bring it on.
Supplements and herbs
The supplements listed here should be used only when an underlying
fatigue-causing medical condition has been ruled out. A two-month
course should bring relief. Start with the vitamins and the two
ginsengs.
Then add magnesium, amino acids, and
flaxseed oil if fatigue persists.
The B complex vitamins support the nervous and
immune systems.
They enhance the effectiveness of white blood cells, which fight
bacteria and viruses, and they are also needed for proper replication of red
blood cells. Also important is vitamin C; it promotes immune function,
helps repair tissues, and supports the adrenal gland, which controls
production of stress hormones in the body.
One of the most popular uses of ginseng is to boost the body's own
energy levels. Panax ginseng has long been used for this purpose in
Asia. Siberian ginseng contains compounds that have been shown to
fight fatigue. A mild magnesium deficiency may be the cause of fatigue
in some people. A two-month course of the mineral should address any
shortage. Every cell in the body needs a mixture of amino acids to
make protein, and in some cases low levels may contribute to fatigue.
Flaxseed oil helps by supplying essential fatty acids, which protect the
integrity of cell membranes and enhance the immune system.
Homeopathy
Take the chosen remedy in a 30c strength once daily for one to two weeks.
The more weak or exhausted one is, the more suitable lower potencies
are, repeated frequently to gradually build up strength.
- Arsenicum
Weakness, restlessness, anxiety combined. Problems recur regularly.
Sudden episodes of exhaustion, triggered by least physical exertion.
Chilly, weight loss, foul breath and excretions (toxicity), burning
pains.
Fear of disease, of death, insecurity, dependency. Fastidious, stingy.
Worse: suppressed skin eruptions, cold, midnight, alcohol. Better: heat.
- Carbo veg
Low vitality, exhaustion. Listless, sluggish, sleepy, inert, indifferent.
Causes: exhausting diseases, surgery, blood or fluid loss, toxicity.
Cold, clammy skin, cold breath. Craves fresh air. Sluggish circulation.
Gas, bloating. Blue complexion. Excess fats, alcohol. Desires coffee.
Worse: humidity, tight clothes, fats, milk, excess heat. Better:
belching.
- Gelsemium
Mental, emotional and physical weakness. Paralysis of the will, gives up.
Causes: fear, anticipation of ordeals or performance, after any virus.
Dull, drowsy, dizzy, trembling, heavy limbs,
muscular weakness.
Poor coordination. Heavy eyelids, dim vision, dull headache, sore eyes.
Worse: hot, humid, if disturbed. Better: quiet, profuse urination, alcohol.
- Kali phos
Nervous exhaustion, sensitive, weak, easy fatigue from slightest effort.
Causes: stress, overwork, worry, overexcitement, exhausting illness.
Muscular weakness, low grade fever.
Sweats easily with excitement. Chilly.
Putrid yellow discharges. Shy, blushing, desires solitude, averse to talk.
Irritability; cruelty towards family. Sudden outbursts; speechless with anger.
- Phosphoricum acidum
Mild, sensitive person, overwhelmed by events, illness, grief or loss,
over-study, overwork, growth spurts, blood or fluid loss, anesthetics.
Indifferent to everything, apathy, listless. Quiet, answers by single words.
Weak. Difficult thinking, understanding. Word-hunting, poor memory.
Chilly, sweats easily. Craves fruits or refreshing foods. Better: naps.
- Picric Acid
Nervous exhaustion. Indifference, aversion to talk, think or do anything.
Causes: mental strain, exams, anxiety, grief, depression, anemia.
Insomnia. Weakness, heaviness or burning along spine, limbs. Sallow face.
Headaches with dilated pupils from slight motion or mental exertion.
Worse: mental or physical exertion, heat and cold. Better: cold water.
What else you can do
- Take a 20-minute nap in the afternoon or after work. But set the alarm: A
longer nap can interfere with nighttime sleep.
- Don't skip breakfast. Near bedtime, avoid large meals, fatty foods,
alcohol, and caffeinated beverages.
- Go to sleep and get up at the same time every day; get at least eight
hours of sleep a night.
- Keep active. Moderate exercise is a prescription for feeling less tired.
- Don't expect an energy boost from sugary foods. Instead eat complex
carbohydrates (pasta, whole grains, beans) and lots of fruits and vegetables.
- Have blood tests for thyroid problems or anemia if fatigue persists.
How much to take
-
- Vitamin B complex
- 1 pill twice a day with food.
Look for a B-50 complex with 50 mcg
vitamin
B12 and
biotin; 400 mcg folic acid; and 50 mg all other B vitamins.
- Vitamin C
- 1,000 mg 3 times a day.
Reduce dose if diarrhea develops.
- Panax ginseng
- 100-250 mg twice a day.
Standardized to contain at least 7% ginsenosides.
- Siberian ginseng
- 100-300mg twice a day.
Standardized to contain at least 0.8% eleutherosides.
- Magnesium
- 400 mg ad ay for 2 months.
Take with food; reduce dose if diarrhea develops.
- Amino acid complex
- 1 pill twice a day.
Take on an empty stomach.
- Flaxseed oil
- 1 tbsp (14 grams) a day.
Can be mixed with food; take in the morning.
For kids
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