Lack of Energy? Trouble Keeping Your Eyes Open? Supplements, Wellness Tips and More…

You stumble through the day and night, your brain slow, your body tired, your body aching; you’re tired, you’re groggy, and everything feels awful. Sound Familiar? 

Fatigue isn’t just tiredness, lack of energy and motivation can sometimes be a symptom of serious issues like depression, anemia, or thyroid problems. But in many cases fatigue is simply the result of bad habits. If you’ve ruled out any medical issue and developed better habit,s but are continuing to struggle with fatigue, it may be time to try supplements. 

Note: This article is not intended to serve as medical advice. If you have questions about taking supplements, consult a medical professional. 

Feeling tired is a normal and natural signal that tells you it’s time for sleep, and getting a full night’s rest may be all that is needed for relieving any fatigue that may be plaguing you. A chronic state of fatigue, however, represents a much bigger issue. Considering that energy is a cellular function dependent on the vitamins and minerals you consume each day, consistent low energy levels typically indicates a cellular imbalance. When cells are receiving the energy they need, you in turn feel energized. When cells struggle to produce energy, they suffer damage or die, leaving you drained.

b-vitamins

10 Supplements That May Increase Energy

Your morning latte or black coffee does have certain health benefits, but it does nothing for improving energy. Yes, caffeine stimulates, but it also stresses the adrenal glands and endocrine system. Energy drinks rely heavily on sugar and other short-term stimulants, like caffeine. Similarly to the effects of sugar in candy, cereal, and other nutritionally-deficient snacks, chronic caffeine consumption results in energy crashes and dependence. Constant energy relies on three key factors: sleep, exercise, and eating healthy food. For a bigger boost, you may want to try any one of the following supplements.

  1. Iodine

Hormones regulate metabolism and initiate the release of the many biochemicals associated with energy creation. The thyroid uses iodine to form triiodothyronine (T3) and thyroxine (T4), the two hormones which regulate all other hormones. The best dietary sources of iodine include seafood, sea vegetables (dulse seaweed, arame, kombu, and wakame), and dark leafy greens. Iodine supplements can also be taken. The best and most bioavailable supplements are colloidal or nascent iodine.

  1. Vitamin B12

Every cell in the human body requires B12 for energy metabolism. In fact, the entire cellular energy creation, known as the Citric Acid cycle or Kreb’s cycle, depends on it. Unfortunately, the human body cannot create B12 on its own, requiring it from dietary sources. Clams, mussels, red meat, and dairy are the best natural sources of B12. Supplementing with B12 is safe as no side effects or upper dietary limit exists. 

  1. Melatonin

Individuals with inadequate melatonin levels suffer from fatigue and accelerated brain aging. Research indicates sleeping with lights on disrupts melatonin production. If sleep is inconsistent, a melatonin imbalance may occur which can disrupt energy levels, blood sugar, and even weight.

  1. Ginkgo Biloba

Ginkgo has long-been known for its powerful antioxidant activity and for improving blood flow. A recent review also suggests that it improves mitochondrial respiration and ATP (cellular energy) production in brain cells. This normalizes metabolic activity at the cellular level, protecting the cells and promoting health and longevity. 

  1. CoQ10 

Coenzyme Q10 plays a vital role in the process of cellular energy creation. Every cell in the body contains CoQ10, although organs like the heart, kidneys, and liver have higher concentrations. Still, a deficiency can result. As an electron transfer molecule in cellular metabolism, it neutralizes free radicals, reducing its availability to assist with energy creation. Fatigue is one of the top symptoms of CoQ10 deficiency, although high blood pressure, stomach ulcers, and blood sugar imbalance may also appear. 

  1. Androtrex® and Female Fuzion™

Hormone imbalances lead to fatigue and exhaustion. In today’s world of environmental toxins and poor dietary options, balancing hormones is becoming more or less a juggling act. Herbs such as Tribulus terrestris, ashwagandha, tongkat ali, and muira puama support endocrine organs such as the ovaries, testes, thyroid, pancreas, and adrenal glands. Each of these herbs can be found as individual supplements; however, the complementary effect each has makes herbal blends such as Androtrex® (for men) and Female Fuzion® an ideal supplement choice.

  1. Acetyl L-carnitine

Another biochemical necessary for energy metabolism, L-carnitine transports fatty acids into the mitochondria for conversion into energy. Acetyl groups also play an integral role in mitochondrial energy creation. While the body naturally creates acetyl L-carnitine, also called ALCAR, the body will use this biochemical to support and protect the brain. Supplementing with ALCAR ensures the body has enough acetyl groups for energy metabolism and neural health.

  1. Magnesium

Low magnesium levels have been linked to low energy and an increased struggle to complete basic physical tasks. The highest dietary sources of magnesium include raw spinach, pumpkin seeds, almonds, sesame seeds, beans, avocados, and quinoa. Supplementation can also help raise magnesium levels.

  1. Ginseng

A recent chronic fatigue study found that taking the ginseng significantly greater improvement in cognitive function and had lower levels of toxins and free radicals in their blood. Overall, the patients experienced increased energy. 

  1. Whole Food Supplements

While taking a multivitamin may help a little, many of the minerals supplied do not have the necessary phytonutrients to facilitate digestion. The most bioavailable mineral supplements will have digestible mineral forms in combination with plant biochemicals. A supplement like IntraMAX® and other whole food suppliments provides an all-in-one formulas with over 65 organic trace minerals, phytochemicals, and superfoods.

Supplements shouldn’t be the first step to fix fatigue. It’s most important to examine your stress management skills, nutrition, and sleeping habits. Seek out the opinion of a medical professional, if necessary, and then make the healthy lifestyle changes. But if you’ve eliminated unhealthy habits, ruled out underlying disorders, and are still struggling with fatigue, then supplementation may be effective in helping you get back the energy you need.

 get-energized

Ready, Get Set, Go!!! Energy Boosting Tips:

Find 35 foods to help you stay energized here.

Find 5 foods that make you sleepy here.

Find daily habits that increase tiredness here.

Find daily habits to increase your energy here.

Advertisements

❄😔Holiday Blues got You Down? Try These Prevention & Survival Tips for a Happier & Healthier Winter Season😔❄

Holiday blues are a pretty common problem despite the fact that as a society, we see the holidays as a joyous time,” says Rakesh Jain, MD, director of psychiatric drug research at the R/D Clinical Research Center in Lake Jackson, Texas. “Many people feel depressed, which can be due to the increased stress that comes with the need to shop and the decreased time to exercise which gets put on the back burner during the holidays.”

While people with clinical depression should seek professional help, those with a touch of the holiday blues can try these strategies recommended by experts to assure a merry holiday and a happy new year:

  • Avoid setting up unrealistic expectations for yourself such as taking on hosting responsibilities for events or trying to be the peace keeper in family conflicts.
  • Plan ahead by creating prevention routines for yourself and doing your best to follow your schedule. Set up a calendar of to do lists for positive actions for yourself.
  • Remember it’s ok to grieve. If you’ve suffered a loss and this season is a painful reminder of that, don’t be ashamed to grieve that loss. Feelings are a sign that you’re human and reflect where you are in your healing process.
  • Don’t rob yourself of proper rest! Sleep and rest are important to everyone. Studies have proven that sleep deprivation is directly connected to depression. Do not cut back on your sleep in order to get more done during this busy season. Create a sleep schedule and stick to it.
  • Avoid binging on food and alcohol. What feels good at the moment will have you facing regrets later on. Know your limits and stick to them at all times. In the moment binging may seem like a solution, but in actuality it creates more problems.

If your feelings of sadness during the holidays are accompanied by suicidal thoughts, do one of the following immediately: 1. Call 911  2. Go immediately to a hospital emergency room. 3. Contact the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255).


Could I be Suffering from Depression?

n-depressionen-large570

Here are some symptoms to help identify depression in yourself or in a loved one:

  • Prolonged sadness or unexplained crying spells
  • Difficulty sleeping or sleeping too much
  • Struggling with concentrating
  • Feelings of hopelessness or helplessness
  • Overwhelming and uncontrollable negative thoughts
  • Loss of appetite or significant increase in appetite
  • Escalating irritability, aggression, or anger
  • Loss of interest in hobbies or activities previously enjoyed
  • Developing an increase in alcohol consumption or reckless (acting out) behavior
  • Thoughts that your life is not worth living or thoughts of death or suicide
  • Fatigue, exhaustion, lack of energy
  • Feelings of worthlessness or excessive guilt
  • Inability to concentrate or make decisions
  • Pessimism, indifference
  • Unexplained aches and pains

If you are experiencing these symptoms you should seek professional help immediately. If you observe these symptoms in a loved one, gently encourage them to consider professional help.

For a listing of depression support groups, please visit the DBSA online


For Family and Friends

ff

Keep in mind that a mood disorder such as Depression is a physical, treatable illness that effects a person’s brain. It is a real illness, as real as diabetes or asthma. It is not a character flaw or personal weakness, and it is not caused by anything you or your loved one did.

A “tough love” approach is widely considered  unhelpful in terms of aiding someone with depression.


What to do in Crisis Situation

If you believe your loved one is at an immediate risk for suicide, do NOT leave the person alone.

In the U.S., dial 911 or call the National Suicide Prevention Lifeline at 1-800-273-TALK

November is American Diabetes Month: Prevention & Awareness Matters

Did you know that 1 in 11 Americans today has diabetes?

screen-shot-2016-11-04-at-10-24-33-am

Despite its prevalence, diabetes is an invisible disease. It affects men and women, people young and old, and people of all races, shapes and sizes. Often there are no outward signs from the 29 million Americans who fight this chronic illness every day. That’s why there is a critical need to foster awareness and education while breaking down stereotypes, myths and misunderstandings about this growing public health crisis that affects so many of us.

diabetes3

Diabetes is more than the medications and devices used to manage it. For many, diabetes dictates how they organize their day, what they eat at every meal, how they choose to be physically active and how they spend their money. People with diabetes can have health care costs that are 2.3 times higher than someone without diabetes, as type 1 and type 2 require very specific forms of treatment.

Type 1 diabetes is an autoimmune disease usually diagnosed in children and young adults, and there is no known way to prevent it. Approximately 5 percent of people with diabetes have type 1, which means their body does not produce any insulin. Insulin is critical in order for the body to transport glucose (sugar) from the bloodstream into cells for energy. People with type 1 diabetes must take insulin every day to live.

diabetes6

Type 2 diabetes is the most common form of diabetes, accounting for 90 to 95 percent of cases in the United States, and is caused when the body does not produce or use insulin properly. Risk factors for developing type 2 diabetes include being overweight, having a family history of diabetes and having diabetes while pregnant (gestational diabetes). Some people with type 2 diabetes can control their blood glucose (sugar) with healthy eating and being active; other may require oral medications or insulin, especially as the disease progresses. Type 2 diabetes is more common in African Americans, Latinos, Native Americans and Asian Americans/Pacific Islanders, as well as older adults.

Some women develop gestational diabetes, high blood glucose (sugar) levels during pregnancy, which requires treatment to protect the health of the mother and the baby. Gestational diabetes affects approximately 9.2 percent of pregnant women.


There’s a way for everybody to participate during American Diabetes Month in November:

diabetes2

Share your story, or encourage a friend or family member to share theirs using #ThisIsDiabetes. You can also update your Facebook profile picture to help raise awareness, sign up to become an advocate and donate to help the American Diabetes Association continue their critical work. To learn more and view #ThisIsDiabetes stories from around the country, check out diabetes.org/adm.

diabetesmonth1

Fighting Fall Allergies: Tips, Triggers, & Relief

fallallergytriggersandtipsforfallallergyrelieffromnozin

Seasonal allergies, like other allergies, develop when the body’s immune system becomes sensitized and overreacts to something in the environment that typically causes no problem in most people.

seasonal-allergies

If you sneeze and cough, or your nose and eyes itch and are runny during certain times of the year, you may have seasonal allergies.

Triggers

Grass, pollen and mold are the most common triggers of seasonal allergies. Mild winter temperatures can cause plants to pollinate early. Mild winter temperatures can cause plants to pollinate early.

You may think you know that pollen is causing your suffering, but other substances may be involved as well.

The most common culprit for fall allergies is ragweed, a plant that grows wild almost everywhere, but especially on the East Coast and in the Midwest. Ragweed blooms and releases pollen from August to November. In many areas of the country, ragweed pollen levels are highest in mid-September.

ragweed

Other plants that trigger fall allergies include:

  • Burning bush
  • Cocklebur
  • Lamb’s-quarters
  • Pigweed
  • Sagebrush and Mugwort
  • Tumbleweed and Russian thistle

While the term “seasonal allergies” generally refers to grass, pollen and mold, there is a different group of allergy triggers that are closely tied to particular seasons. Among them:

  • Smoke (campfires in summer, fireplaces in winter)
  • Insect bites and stings (usually in spring and summer)
  • Chlorine in indoor and outdoor swimming pools
  • Candy ingredients (Halloween, Christmas, Valentine’s Day, Easter)
  •  Pine trees and wreaths (Thanksgiving to Christmas)

Relief Options

Your physician may also recommend one or more medications to control symptoms. Some of the most widely recommended drugs are available without a prescription (over the counter); others, including some nose drops, require a prescription.

medicine080922_1_560

If you have a history of prior seasonal problems, allergists recommend starting medications to alleviate symptoms two weeks before they are expected to begin.

One of the most effective ways to treat seasonal allergies linked to pollen is immunotherapy (allergy shots). These injections expose you over time to gradual increments of your allergen, so you learn to tolerate it rather than reacting with sneezing, a stuffy nose or itchy, watery eyes.

Try a Neti Pot. While initially unpleasant, this forced irrigation of salt water sometimes results in unexpected, but not unwelcome, relief from clogged sinuses. Supporters of the technique claim it offers significant relief from nasal congestion and irritation. They also claim it can reduce headaches associated with sinus congestion and allows people to reduce their reliance on antibiotics to combat sinus infections. It can decrease the use of nasal corticosteroid sprays for the control of allergy-related nasal inflammation.

neti

As with any and all medication, consult a physician before use.

Do-It-Yourself Allergy Reduction Measures

  • Wear a protective mask when gardening or doing yard work.

gardening-mask

  • Modify the indoor environment to keep out allergens. For instance, use HEPA (high-efficiency particulate air) filters in air conditioners to better trap pollen spores. Change air filters often.

hepa-filter

  • Check pollen counts before you travel. If you are traveling with allergies, consider vacations near the ocean or bays where pollen counts there are typically lower. To find pollen counts, contact the National Allergy Bureau (www.aaaai.org/nab), which offers reports to the public. You can also check your local weather report; some provide pollen and mold spore counts.
  • Protect your eyes. On vacation and at home, wear sunglasses when outdoors to reduce the amount of pollen coming into the eyes.

sunglasses

  • Wash your hair at the end of the day to wash out pollens and prevent pollen transfer to the pillowcase.
  • Exercise in the morning or late in the day, pollen counts are typically lower than at other hours. Remember that pollen counts typically are higher on a hot, windy, sunny day compared with a cool day without much wind.
  • Check the dog. Pets can bring in pollen. Consider rinsing off the dog if he/she was outside on a high-pollen day.

dog-cat-allergy

Drink Recipes to Beat Seasonal Allergies

seasonal_allergies_91517404

Peppermint & Nettle Tea

Why? Fresh peppermint leaves contain a flavonoid called luteolin-7-O-rutinoside which helps prohibit the activity of histamines and inflammation enzymes. Nettle has powerful anti-inflammatory properties that aid in fighting seasonal allergies.

How? Place ¼ cup fresh, chopped peppermint and ¼ cup fresh, chopped nettle leave in a mug and cover with boiling water. Steep for 15 minutes, strain and add fresh, local honey to taste.

Citrus Healing Beverage

Why? Oranges and Lemons are full of vitamin C which nourishes the immune system and provides relief from allergy symptoms.

How? Microwave 1 lemon and 2 oranges for 20 seconds each. This enables all of the juices to flow from the fruit easier and makes the drink easier to mix with your fresh, local honey. Mix the warm juice of ½ lemon and 2 oranges with 1 tablespoon of honey. Make sure honey has completely dissolved and refrigerate for at least 2 hours to have a refreshing, healing citrus beverage.

Red Onion and Honey Water

Why? Red onions contain quercetin, which reduces the amount of histamine produced by the body (therefore reducing allergens). Quercetin also inhibits inflammation and acts as a bronchodilator to help you breathe easier. When using locally produced honey you are fighting local allergens because the honey is generated by bees pollinating with the very allergens in your region that are irritating you. In small does, this pollen helps build your immunity to these allergens.

How? Thinly slice 1 red onion and add it to 4 cups of water in a sealable jar. Allow the onion to infuse with the water 10 hours before drinking. When serving a glass, add 1 tablespoon of honey. Drink this 1-2 times per day for up to 4 days (the onion water will keep if refrigerated) to defend yourself against allergens or quickly recover from an allergy flare up.

Using Food to Combat Seasonal Allergies

8-Foods-that-Fight-Seasonal-Allergies.jpg

Certain nutrient-dense foods can help boost the immune system and reduce the inflammation that causes allergy symptoms.

Broccoli

Broccoli is high in Vitamin C, which can act as an antihistamine to reduce the release of the histamines that cause the allergy symptoms. The vitamin has been shown to decrease the inflammation that leads to allergy symptoms. Broccoli also is part of the crucifer family of vegetables, which are rich in nutrients that could help clear congested sinuses.

Kale

Kale also is part of the nutrient-rich crucifer family. Plus, it’s rich in a form of Vitamin A thought to improve allergy symptoms by decreasing inflammation and strengthening the immune system.

Carrots

Carrots, another vegetable loaded with beta-carotene, also may help ease the inflammation associated with allergy symptoms.

Citrus Fruits

Citrus fruits such as oranges, grapefruit, lemons and limes are high in the antihistamine-acting Vitamin C.

Pumpkins

Like kale and carrots, pumpkins are rich in carotenoids, including beta carotene, to help reduce inflammation and boost the immune system.

Celery

Celery is full of Vitamin C and anti-inflammatory compounds such as the bioflavonoid luteolin, making the vegetable an asset in fighting both allergies and chronic pain.

Onions and Garlic

Onions and garlic contain quercetin, a plant flavonoid that can reduce the body’s inflammatory response and act like an antihistamine to slow the body’s production of the histamines that cause the allergy symptoms.

Parsley

Parsley is a great source of Vitamin C and can help slow the release of histamines.

October is Breast Cancer Awareness Month

pink-ribbonAccording to Johns Hopkins Medical Center, 40% of diagnosed breast cancers are detected by women who feel a lump so establishing a self exam on a regular basis is very important. While mammograms can detect cancer before you feel a lump, self exams will familiarize you with your breast so you can better recognize any changes.

You should not rely on self exams alone, however. Doctors recommend women over 40 should also get annual mammograms and clinical breast exams. Mammography can detect tumors before they can be felt. Clinical breast exams are important because they are administered by a professional who can notice abnormalities that you may not recognize.

If your test results are abnormal, note that 8 out of 10 abnormalities are found not to be cancerous. The only way to be certain any discoveries are not cancerous is through further testing such as Ultra Sounds or MRIs. Sometimes your radiologist will require a biopsy as well.

The best way you can fight against breast cancer is to have a plan that helps you with detecting any abnormalities in an early stage. Create your plan by setting reminders to do self exams and also to schedule clinical exams (and mammograms based on your age, health history and history of cancer in your family).

Remember, breast cancer is the second leading cause of cancer related deaths of women in the United States. All women are at risk for breast cancer as well as some men. When breast cancer is caught early and treated, however, survival rates can be near 100%.

Please visit www.cancer.org as a valuable source for more information about cancer prevention, treatment, support and ways you can get involved in supporting the American Cancer Society.

wonder_woman_pinup_style_by_lucasgomes-d8rnqcm.jpg

Be Safe On Labor Day – Backyard Grilling Safety Tips

Untitled

Did You Know:

  • Each year an average of 8,900 home fires are caused by grilling, and close to half of all injuries involving grills are due to thermal burns.
  • In 2014, 16,600 patients went to emergency rooms because of injuries involving grills
  • A failure to clean the grill was the leading factor contributing to the fire in one –fifth of all grill structure fires (19%). In 17%, something that could catch fire was too close to the grill
  • Leaks or breaks were the factor in 11% of grill structure fires and 23% of outside and unclassified grill fires
  • Gas grills contribute to a higher number of home fires overall than their charcoal counterparts
  • Five out of six (83%) grills involved in home fires were fueled by gas while 13% used charcoal or other solid fuel.

Click here to watch a short video on Home Barbecue and Grill Safety

BBQ-Safety-Tips-01.jpg

safty-tips.jpg

 

Fireworks Safety Tips

fireworks+safety15

Fourth of July is right around the corner. Make sure to follow these tips and stay safe:

Make sure fireworks are legal in your area before buying or using them.

Never allow children to play with or ignite fireworks.

Never re-light or pick up fireworks that have not ignited fully (duds).

Keep a bucket of water or garden hose handy in case of a fire or other mishap.

Wear protective eyewear when lighting fireworks.

Never shoot fireworks in glass or metal containers.

Use fireworks outdoors in a clear area, away from buildings and vehicles. 

Read all cautionary labels before lighting fireworks.

Light fireworks one at a time, then move back quickly.

Alcohol and fireworks never mix, make sure to have a designated shooter.

Never experiment with homemade fireworks.

Fireworks2014InfoGraphic340X212sparklers