10 Ways To Combat Fatigue And Increase Your Vitality

We live in a society of tired and worn-out people. Many people have desk jobs or sit around all day, which, while not using much actual energy, tends to make us feel zapped and more tired because physical movement begets energy. We run around from work to chores to home where we face more chores without the needed energy to accomplish these tasks. We spend weekends stuck to gaming systems, television screens and spend little time in the fresh air. 

 

We spend time wishing we had more energy. We take unhealthy shortcuts by downing Red Bull energy drinks to keep us going, not realizing that these drinks contain high amounts of sugar and caffeine that have landed many people in hospital emergency rooms. The energy drink industry, which nets an estimated $10 billion per year is resulting in a rising number of patients, many of whom are young in being treated in emergency rooms for serious complications related to the high intake of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull. 

 

According to a report by the Substance Abuse and Mental Health Services Administration, visits to hospitals because of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits cited energy drinks as a primary cause of the health condition being treated, including headaches, anxiety, irregular heartbeats, and heart attacks.

 

Many of us are overweight and partake in a diet filled with processed fake food that does not nutrify our bodies and only weighs us down and makes us tired and sick.

Fortunately, there are natural and effective ways you can combat fatigue and increase your energy and vitality. Some of these techniques and habits can also slow the process of aging.

 

There are some ways you can fight fatigue:

 

• Make sure there isn’t something physically wrong. There are several physical reasons why you might have chronic fatigue, from thyroid disease, anemia, sleep apnea, heart disease, to arthritis. The only way you can determine if any of these are the problem is to visit your doctor and be evaluated for these diseases. Many can be treated or reversed so that you can gain energy back. 

• Pay attention to the medications you are taking. Many medications have fatigue as a side effect and only a few of them have this side effect wear off after continued use. If you feel especially tired after starting a medication, talk to your doctor to see if anything can be done. 

• Exercise. While it would seem logical that exercise would make fatigue worse, actually the opposite is true. Being physically active tends to boost your energy levels, not to mention maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further significantly increase your energy. According to the President's Council on Fitness, Sports & Nutrition, less than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults do not meet the guidelines for aerobic activity that is known to increase energy and vitality, especially as we age. 

• Try yoga. Yoga is one exercise that has been shown to improve confidence, lessen fatigue, and clear the mind. Many types of yoga are ideal for just about any fitness level. Yoga has been found to be helpful by research in men and women over the age of 65, who generally have a great problem with fatigue.   

• Keep from being dehydrated. Keep a water bottle filled and chilled for more energy by fighting dehydration. Research on athletes has shown that being dehydrated zaps the energy from their activity. Even if you’re not athletic, staying hydrated with water will give you that added bit of energy you deserve. 

• Get enough sleep. The best way to get enough sleep is to go to bed early and get at least 7-9 hours of sleep. In one 2004 study, it was found that people who got adequate sleep were more vigorous and reported less fatigue. Naps are other ways to freshen up your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you will have difficulty sleeping during the night. One study showed that a nap followed by a small quantity of caffeine such as a 5-ounce cup of coffee or tea can restore your energy even more. 

• Try omega-3 fatty oils. Fish oil capsules are good for you in many ways. One way, as shown by a 2009 Italian study, to boost energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also restored physical vigor.  

• Become aware of your personal circadian rhythm. Everyone is different in terms of when they have the most energy. Find out if you’re a morning person or a night owl and work with it instead of against it. If you have especially demanding activities to do, choose to do them when you have the most energy to work with.  

• Lose weight. Carrying around extra weight can be exhausting and the only way to rid yourself of that exhaustion is to start a healthy exercise and diet program that will help you shed pounds and feel more vigorous. There are no specific diets that work any better than creating a calorie deficit and working out at least 30 minutes per day.

• Eat smaller meals. Large meals zap you of energy because the body needs to use a lot of energy to digest them. Think about a time you ate a buffet, where everyone naturally eats too much food, versus a meal that included a salad. More likely than not when you left the buffet you felt exhausted and wishing someone would wheel you out of there, versus the energy you felt after a raw whole food meal such as a salad. Small and frequent meals will keep your blood sugars from fluctuating, giving you steady amounts of food energy throughout the day.  

 

Treatment Options for Depression

Depression is different for different people. It's important to work with your healthcare provider to work out a suitable treatment that fits your needs. Here are some of the treatment options your doctor may discuss with you.

 

Pharmaceuticals

 

There are various drugs available that are used to treat depression. It's a good idea to be as detailed as you can in sharing your symptoms with your doctor, because he or she will base your medication on these symptoms. All depression medications are not the same; they are specifically designed to treat certain symptoms. In cases of severe depression, medication is often needed to enable the patient to seek other forms of treatment. 

 

One thing to keep in mind is that it may not be a good idea to rely on medication alone. Most sources agree that you should seek other forms of treatment in addition to your medication. One final point on medicines for depression - if you don't like the side effects or think you're "all better now" and don't need them, don't just stop taking them on your own. 

 

Psychotherapy

 

For depression that is mild or moderate, psychotherapy can help a great deal. Professional psychotherapists work with depressed people to help them talk things out and focus on the thought processes and habits that contribute to the patient's depression. Psychotherapists sort of "explain" the depression to the patient so it seems less frightening and overwhelming; they help the patient gain control. Therapy sessions may include family members or be done on an individual basis.

 

Exercise

 

Research has shown the effectiveness of exercise in treating depression. Exercise helps boost "feel good" brain chemicals and helps improve overall health and fitness, which may boost self-esteem. Most sources suggest 30 to 60 minutes of exercise daily to get the full benefits. 

 

Supplements

 

Studies suggest that supplements may help depression. Vitamins, minerals, and certain herbs may relieve the symptoms of mild or moderate depression. St. John's Wort has been shown to help decrease depression symptoms. Other supplements that may help include:

 

• Fish oil
• Evening primrose oil (said to be particularly helpful for depression in women)
• B-complex vitamins 
• Magnesium
• Flax oil
• Valerian (a mild herbal sedative)

 

Diet

 

A healthy diet may help boost mood in depressed individuals. Nutrient-dense foods can provide your body with the necessary substances that it needs to fight depression and get your brain in optimal working order. Here are some dietary tips for helping treat your depression.

 

• Whole grains and complex carbs may help boost serotonin levels in the brain. Some depressed people crave sugar; this may be your body's way of telling you it needs carbs. Give it what it needs, but not in unhealthy forms like sugar or white flour baked goods.

• Fresh fruits and vegetables provide antioxidants and nutrients. Make sure to include lots of these in your diet. 

• Healthy fats can be helpful in treating depression. Go for fish and nuts to give your body the healthy fats it needs.

Depression: Signs and Symptoms

How do you know when you're just having a hard time and are stressed out, or if it's something more serious? When is it clinical depression? While a doctor is the only one who can make a qualified diagnosis, there are some signs and symptoms of depression that can signal your need to see a doctor. Here are some of those signs and symptoms.

 

Morning Blues

 

According to medical sources, feeling particularly depressed in the morning is a sign that you may have depression. Feeling sad all day is also part of depression, but the morning blues - perhaps making you just want to stay in or go back to bed - are particularly likely to be connected with depression.

 

Anger

 

Many people don't realize that recent research points to a connection between anger and depression. Blowing up and yelling at people without being able to control it may signify depression.

 

Irritability

 

Slightly different from anger, irritability is more about feeling snappish or easily frustrated and/or annoyed than angry blow-ups. Irritability connected to depression may make you feel really on edge all the time.

 

Overwhelm

 

Do you find yourself wanting to give up because things seem like they're just too much? Do you say, "I just can't take anymore," often? Depression can make you feel overwhelmed and over-stressed even when your schedule is not terribly demanding. Even a simple request for you to do something may send you over the edge and make you feel super-stressed.

 

Feeling Inadequate

 

People with depression may constantly compare themselves to others. As noted above, a not-too-demanding schedule may seem overwhelming to a depressed person, thus making the depressed person feel inadequate that he/she can't handle a schedule that others seem to handle fine. This sets up a cycle of feeling inadequate. 

 

Insomnia or Excessive Sleepiness

 

Ironically, depression can cause some people to lose sleep, while it makes others want to sleep all the time (hypersomnia). 

 

Lack of Interest 

 

Are you just not interested in any outside activities? Are things you once looked forward to just burdensome things you have to trudge through and get done? This may mean you have depression. 

 

Changes in Weight

 

In another irony of depression, both weight loss and weight gain may be symptoms of depression. Generally, if you gain or lose 5% or more of your body weight in a month, it may mean depression.

 

Indecision 

 

Depression can make you feel like you can't make a decision, even simple ones. Your schedule just seems like gibberish when you look at it; you may not show up for things you have on your calendar or get dates wrong. Everyone makes mistakes, of course, but if this is a chronic problem or you just can't seem to get a handle on your schedule even when you sit down and try to figure out what to do and what to skip, it may mean depression.

 

Inability to Concentrate

 

Depressed people often have trouble concentrating and focusing. Your mind may wander, even to thoughts of death or suicide, and you may feel like you just can't get it together.

Natural Treatments for Depression

If you suffer from mild to moderate depression, you may be interested in natural treatments. Even cases of severe depression may benefit from natural remedies in conjunction with medication. 

 

Natural treatments run the gamut from supplements to lifestyle changes to alternative therapy. Here are some natural treatments that may help this disorder.

 

Dietary Adjustments

 

Natural health experts generally agree that diet is important in managing depression symptoms. Some dietary changes you can make include:

• Eat nutrient-dense foods. This helps make sure your body has all the vitamins and minerals it needs for proper brain function. Fresh produce, nuts, and whole grains tend to be rich in vital nutrients. 

• EFAs, or essential fatty acids. EFAs, or essential fatty acids, may help boost mood in depressed individuals. EFAs can be found in healthy oils like olive or safflower, and in fish and nuts. 

• Cut back on refined white sugar and corn syrup. These refined sweeteners tend to cause blood sugar spikes and slumps, which contribute to the symptoms of depression.

• Eat whole foods, such as whole grains and fresh produce. This not only provides depressed individuals with much-needed, healthy carbs; it also minimizes artificial colors, flavors, and preservatives from the diet. These artificial substances may contribute to depression in some individuals. 

 

Chiropractic and other Body-Oriented Treatments

 

These alternative therapies seem to be gaining acceptance among medical experts. Techniques like chiropractic adjustments, massage, acupuncture, and others may help relieve depression symptoms. This may have to do with improving circulation or the elimination of toxins from the tissues of the body. Other body treatments include:

 

• Dance therapy
• Acupressure
• Martial arts
• Yoga

 

Exercise

 

Working out daily can be hard even if you don't have depression. But it's even more important if you do - exercise has been shown to help relieve symptoms of depression. This may be due to the ability of exercise to boost brain chemicals that make you feel happy. Exercise brings balance to your life, balancing activity and rest; a balanced lifestyle itself can be very helpful in dealing with depression. 

 

Most sources are consistent in pointing out that exercise need not be strenuous, but that it should be regular - 30 to 60 minutes a day for 3 to 6 days a week. 

 

Supplements

 

A good vitamin and mineral supplement that is high in B12 and B6 is said to be good for alleviating depression. Magnesium is another mineral that tends to be deficient in many people, and that is important for proper nerve and muscle function. You may also find that supplements of evening primrose oil, flax oil, or fish oil will help your mood.

 

Herbal supplements have sometimes been used with success. St. John's Wort is probably the best-known herb that may combat depression. Others include ginseng, valerian root, and chamomile. Chamomile can be drunk as a tea, as can another tasty sedative herb - lemon balm. 

 

Always check with your doctor before supplementing with any herbs to avoid any adverse drug/herb interactions. And if you know a qualified herbalist, you can get advice from him or her, too.

Living with Depression: Life's Not Over

For those living with depression, every day can be a challenge. For family members of depressed people, it's sometimes hard to know what to do, and you may feel like you're walking on eggshells. Understanding depression can go a long way in helping deal with this illness, and there are some coping tips that may help. Here are some suggestions.

 

Get the Best Treatment

 

The first step for a depressed person is to get treatment - but it's equally important to get the best treatment, say experts. This means taking the time to get the help you need, or helping your depressed family member get optimal help. 

 

Include Family in Therapy

 

While the depressed individual may not want family members present in every counseling or therapy session, it may be a good idea to include family members at least some of the time. The therapist can then see a slice of the family dynamic, and the family members can gain a better understanding of the issue. Some family members are more likely to believe a therapist's "take" on things than take the depressed person's word for it.  

 

Including family may also help other family members to better understand how to treat the depressed individual, and what things they can say or do to support the depressed person.

 

Parents of Teens

 

Because teenagers are a high-risk group for developing depression, sources say, the parents of teens may benefit from some tips on living with a depressed teen. Here are some suggestions.

 

• Develop a tough skin. Teens who are depressed may yell at you to leave them alone, to go away, or to stop talking to them. For teens, this may be a sort of test of your parenting - the teen may be testing to see if you care enough to press through the anger and continue trying to reach them. Parents who truly do care may miss this aspect and just give up after being yelled at. Instead, remember it's not personal and your teen still needs you.  

• Listen. Busy parents often forget to listen, and how important it is. Parents sometimes need to stop running and take a break to listen and talk. A parent-teen "date" or retreat can help - maybe a mother-daughter shopping trip or father-son fishing excursion. 

• Encourage your depressed teen to problem solve. As parents, we just want their struggles to go away; but giving them the tools to cope is a gift that will last a lifetime. It's okay to help, encourage, and prompt your teen; but experts say your goal as a parent is to get their brains working on solving their own problems. 

 

Nurture Relationships

 

As a depressed person, it may be hard to maintain friendships. But supportive friends are important for your depression management and coping. Try to make a point of nurturing these relationships; it will help you break out of yourself and focus on someone else.

Top Depression-Fighting Foods

Did you know that what you eat may have an effect on your mood? Some medical professionals and natural health experts point to the role of nutrients in fighting depression. According to multiple sources, certain foods contain these vital, depression-fighting nutrients. Here are some of the top depression-fighting foods.

 

Turkey

 

Have you seen L-tryptophan and L-tyrosine supplements in health food stores? Some people supplement with these two amino acids because they are said to boost mood. Your body needs these substances to make the important brain chemicals serotonin and norepinephrine. 

 

Rather than supplements, which may or may not be absorbed well in your body, experts suggest foods high in these amino acids as a better source. Turkey is one of those foods - it contains L-tryptophan. Other foods with these amino acids include:

• Pumpkin Seeds (Pepitas)
• Chicken 
• Fish
• Beans
• Avocados

 

Lean Beef

 

If you can find lean, grass-fed beef, it may be better and more nutritious than corn-fed, factory-raised beef. Why beef for depression? Beef contains B6 and B12, which are extremely important for regulating mood. Other sources of B6 include:

 

• Eggs
• Tuna
• Bananas
• Prunes
• Garbanzo beans

 

Salmon

 

Have you heard about the benefits of "good fats" in treating and managing depression? There's a good reason for that - essential fatty acids, the good fats, may play a significant role in regulating mood. Salmon is high in these important fats. It's also a good source of B12, another mood-booster. 

 

Clams

 

These little bivalves contain that wonderful B12, too. Other foods with this brain-boosting vitamin include:

 

• Oysters
• Crab
• Cow's milk
• Chicken

 

Oysters and crab also contain an important depression-fighting nutrient: zinc. 

 

Beans

 

You may have heard about how important folate, or folic acid, is for pregnant women and their unborn babies. It may be important for depressed people, too - folate may have a profound effect on important neurotransmitters. Specific beans that have the most folate include:

 

• Lentils
• Pinto beans
• Garbanzos
• Black beans

 

Another note on beans, black beans in particular - they tend to be high in magnesium, an important depression-fighting nutrient. Other foods high in magnesium include:

• Oat bran
• Artichokes
• Halibut
• Almonds
• Spinach

 

Greens

 

Also rich in folate, dark leafy greens and other vegetables contain iron and calcium as well. Greens include:

 

• Asparagus
• Collard greens
• Turnip greens
• Spinach

 

Yogurt

 

This yummy milk product contains zinc, which is required by the brain to produce anti-anxiety compounds. Other foods with zinc include:

• Turkey (once again!)
• Barley
• Lentils
• Pumpkin seeds

 

Nuts and Seeds

 

Nuts are rich in healthy fats and vitamin E. According to various sources, the best nuts for combating depression include:

 

• Walnuts
• Sunflower seeds
• Pumpkin seeds (these little seeds contain a lot of depression-fighting nutrients!)
• Filberts (Hazelnuts)

 

Tomatoes

 

In addition to vitamin C, which is necessary to process B12 and iron, tomatoes provide antioxidants and vitamin E. Tomato sauce and fresh tomatoes both provide beneficial nutrients for depression. 

 

Whole Grains

 

Depression can induce carb cravings, which in the modern world means cravings for sugary snacks. But your body is probably trying to tell you something - healthy carbs are said to be a key factor in fighting depression. So give your body what it's asking for, but in a healthy form. Examples of healthy carbs include:

 

• Brown rice
• Whole wheat
• Millet
• Quinoa

 

As you look at this list, you might be getting some ideas for meals, combinations, and a shopping list. Think of combining these ingredients to make casseroles, soups, salads, and other tasty dishes.

Depression Explained

Do you know someone who has depression? Have you or someone in your family been diagnosed with depression? Even if we are dealing with depression in ourselves or our families, we may not know what it really is. Is it just feeling sad all the time? Why can't people just snap out of it? 

 

Depression is said to be the most widespread mental disorder. It affects women far more than men, and is particularly prevalent in teens. 

 

What Causes Depression?

 

There are various opinions on what causes depression, and even the role of brain chemicals is debated. Generally, though, depression can be separated into two categories: circumstantial and clinical.

 

Circumstantial depression refers to feelings surrounding an event, such as a death in the family or having to sell one's house and move. The circumstances that can cause depression are extremely numerous, from kids having trouble with friends at school to the elderly in a nursing home. Circumstantial depression is also highly individualized.

 

Clinical depression defies circumstances and the depressed person may feel more depressed because he or she can't find a reason for such dreadful feelings. Clinical depression may baffle those around the patient, too, because they can't understand how a person could be depressed when his or her life seems to be going fine. This lack of understanding may make the patient's depression worse. 

 

Treatment approaches differ according to the type of depression the patient is experiencing as well as the individual's personality and lifestyle. 

 

Myths

 

There are a lot of myths surrounding depression that, when explained, help people better understand the illness. For example:

 

• Isn't depression just self-pity? Depressed people may seem to be "wallowing" in their sadness, but it's not willful self-pity. It's a true medical illness, sources point out, that should be treated as such. 

• Medication for depression is overkill, and just treats the symptoms. For those on the outside, so to speak, medication can seem like putting a Band-Aid on a massive wound. But often, medication is what the patient needs to feel good enough to seek help for the underlying problem. 

• Depression is not a "real" illness. Actually, it is; brain imaging studies have revealed how the actual chemical imbalances occur in the brain of a depressed person. It is considered physiological, even if the cause is circumstantial - the chemical imbalance may still be present regardless of the depression's origin. 

 

Other Factors

 

Depression can be affected not only by circumstances; genetics, personality, psychology, and biology may also play a role. Women are far more likely to be diagnosed with depression, indicating possible hormonal factors. Men, on the other hand, are more likely to succeed in suicide as a result of depression than women, although more women than men attempt suicide, sources report.

Depression as a Symptom: What Your Depression Could Be Telling You

Depression itself is a disorder with its own set of symptoms; but depression can also be a symptom in and of itself. There are various health and lifestyle issues of which depression is an indication or "side effect." Here are some suggestions and ideas as to what your depression may be telling you. 

 

Cancerous Tumors

 

A recent study using laboratory rats indicated that tumors can have psychological effects as well as physiological ones - and that's not just depression over the knowledge or diagnosis of the cancerous tumor. According to the study, the tumor itself may generate chemicals that induce depression. These chemicals then make their way to the brain where they affect those areas responsible for emotions. 

 

Also, tumors may inhibit the production of corticosterone, which is a stress hormone that decreases the effects of other depression-causing substances. 

 

This study indicates that cancerous tumors can physically trigger depression; thus, depression may be a symptom of the presence of cancer. 

 

Thyroid Problems

 

Hypothyroidism, or an under-active thyroid, may cause depression, sources say. Depression and hypothyroidism also share a number of symptoms, such as:

 

• Fatigue
• Weight gain
• Weakness
• Menstrual irregularities

 

Depression is included in the list of symptoms for hypothyroidism. If the main thing you seem to be struggling with is depression, your doctor may prescribe antidepressants and not consider your thyroid. If depression is accompanied by any of the following symptoms, you may want to talk to your doctor about having your thyroid function tested.

 

• Dry, flaky skin
• Hoarseness and/or difficulty speaking
• Discomfort on swallowing (the thyroid is located on the front of the throat)
• Thinning hair
• Inability to tolerate cold, or feeling cold all the time
• Joint pain

 

Stress

 

Too much stress may lead to depression, sources warn. And because "stress" is such a generalized term, and seems to be common to everyone, many people who feel depressed may not think to look to their lifestyle as the possible culprit. In other words, stress has become the new norm. 

 

Some signs that your depression may be due to stress include:

 

• Nightmares and/or sleep disturbances
• Inability to sleep
• Irritability
• Isolation and withdrawal
• A sense of regret or guilt
• Feeling overwhelmed

 

Pregnancy

 

Even before you know you're pregnant, depression can present itself as the hormonal changes begin to take place in your body. Depression may not be the first sign, but it could be one of the early signs that you are pregnant. This is especially important to note for women who may seek treatment for depression without considering the possibility of pregnancy; antidepressants have been implicated in birth defects and other problems in pregnancy. 

 

If there's any possibility that you may be pregnant, make sure you tell your doctor when you go in for treatment or help with your depression.

The Dangers of Depression

There are definite dangers associated with depression. It can affect nearly all ages, with some groups and demographics being more susceptible than others (women are more likely to develop depression than men, for example, and teens are said to be more prone to depression than adults). Depression can even be fatal, warn medical professionals; and it's not just the disorder that poses risks. Medications can also present their own list of risky side effects. 

 

Here are some of the dangers commonly associated with depression. 

 

Suicide

 

This may be the "ultimate" danger associated with depression - it's considered by many to be the most extreme manifestation of the disorder. Depressed people may convince themselves that they just aren't worth enough to live, or that their friends and family will be better off without them. Warning signs of suicide include:

 

• Preoccupation with death - person constantly talks about death or conducts extensive research into the afterlife, methods of suicide, and other related subjects
• Gathering belongings and giving them away
• Cleaning out and "getting things in order" for no apparent reason
• Continual speaking about death, the afterlife, or other similar things

 

Loss of Job and Income

 

Depression can be debilitating. The depressed person feels worthless and unmotivated, and may call in sick frequently or not show up for work. They may be late or be unable to face difficulties during the workday. Depression can cause a person to be indecisive and unable to concentrate, which could be extremely dangerous in certain types of work (such as construction or factory work that requires a worker to be alert to avoid injury to him/herself or others). 

 

Losing a job may then exacerbate the person's depression, and the loss of income could affect the amount of medical attention and medication he or she is able to afford.

 

Medications

 

While medication can save lives, it can also pose serious and/or dangerous side effects. Antidepressants tend to have fewer side effects than SSRIs (selective serotonin reuptake inhibitors), but antidepressants may, ironically, induce suicidal thoughts. 

 

Several years ago, a popular antidepressant was called on the carpet for indirectly causing the actual suicides of many people who took it. SSRIs may cause bad headaches, temporary or chronic diarrhoea, insomnia, nausea, and/or nervousness and agitation. 

 

Self-Neglect

 

Depressed people have a tendency to neglect their own health and care. They may not have the energy or focus to keep their homes clean, eat well, or care for their body. Because of this self-neglect, depressed individuals may be more susceptible to illness. 

 

More serious illnesses may go untreated because the depressed person just can't cope with the idea of having a serious illness and therefore he or she doesn't seek help or treatment.