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Fatigue is mental and physical tiredness where the person has no energy or enthusiasm to do anything. Fatigue is often the result of continual illness, stress, overworking, worry or periods of emotional upheaval. It can be the symptom of many illnesses, including anaemia and infections. Chronic fatigue can be greatly improved by eating foods that increase the energy level and support the immune system. Removing the buildup of toxins from the body will reduce the energy drain and stress reduction methods may ease the symptoms. Gentle exercise will strengthen the muscles and stimulate the circulation and the production of antibodies to increase resistance to infection.

What to do about fatigue

As tempting as it is to do nothing when you feel very tired or exhausted, it is important to take action. Here is a simple list of things you can use to help relieve and reverse your fatigue.

Vitamins

The vitamins and minerals outlined below can be obtained as a part of a quality, balanced vitamin and mineral supplement. The balance of these vitamins and minerals is important as an overabundance of one can inhibit the absorption or utilisation by the body of another - thus causing a deficiency.

• Vitamin A strengthens the immune system and helps to fight infections. It also plays an important role in general healing.
• Vitamin B1 improves the nervous system function and boosts energy. It is essential for converting food into energy and for the transmission of electrical impulses in the nerves and muscles. It can have a powerful effect on your mood and alertness.
• Vitamin B6 increases energy levels. It is essential for the breakdown of food and the production of energy in the body. It is also necessary for the formation of antibodies.
• Pantothenic acid reduces fatigue and relieves stress. It is essential for the conversion of food into energy and for the breakdown of fats.
• Folic acid is needed to form healthy red blood cells which are vital for energy as they carry oxygen to the muscles. It is essential for the metabolism of proteins and sugars.
• Vitamin C detoxifies the body and in the process makes energy more available. It helps the body absorb iron and folic acid effectively and turn food into energy.
• Vitamin E supports the immune system. It is a powerful antioxidant and is important for the production of energy from food.

Minerals

• Calcium is needed for the muscles and nerves and improves sleep.
• Iron relieves fatigue that is associated with insufficient red blood cells. It is needed to release the energy in your body. It is also essential in maintaining a healthy immune system.
• Magnesium reduces weakness and tiredness. It is essential for turning food into energy. The nervous system relies on magnesium to work properly and it is valued for its stress relieving properties.
• Selenium is an anti-oxidant that reduces the energy drain caused by free radicals. It is essential in preventing a wide range of diseases. It is needed for healthy muscles including those of the heart. It boosts the immune system, increasing your ability to fight infection.
• Zinc assists in the detoxification of the body and also boosts the immune system. It is important for the brain and nervous system and mental alertness.

Other nutrients and herbs

• Omega 3 fatty acids boost energy.
• Acidophilus and other friendly bacteria help to create a normal intestinal balance. This is important for improving energy if an overgrowth of Candida is thought to be a problem.
• Bioflavonoids enhance the action of vitamin C.
• Co-enzyme Q10 increases oxygen uptake in the cells and this can help to increase energy.
• Ginger and Siberian ginseng are herbs that if taken internally will increase your energy and balance digestive and hormonal systems.
• Ginger, red ginseng root, cardamom seed, artichoke leaf and gentian root are herbs for the digestive system. Digestive strengthening herbs increase your ability to digest food to release the energy from the food that you eat.
• Mate and green tea can give a temporary boost in energy.

• Rosemary essential oil (3-4 drops) added to a bath is a good pick-me-up.

Foods to eat

The following foods will help you get a boost of energy that is achieved in a sustained way and not just the short term fix that is provided by sugar and caffeine which make you feel worse later. Try not to overeat.

• Plenty of fresh fruit and green, leafy vegetables.
• Whole grains, nuts and seeds.
• Chicken and tuna.

You need to avoid any sources of food allergies from your diet, particularly wheat and dairy products. msm also need to avoid alcohol, smoking, refined foods and sugars and caffeine. All of these foods deplete your energy levels. Remember, cakes, pastries, bread, indeed anything made from flour, are all refined foods. Eating the right foods will reduce the toxins that are put into your body, however, it is probable that your body is already overloaded and you need to cleanse your colon so that you are able to rid the body of its toxic load. Toxins are one of the main reasons for a reduction in energy. This is because the body's resources have to be diverted into dealing with the unwanted material. To discover more about how you can deal with toxins, cleanse your colon safely and benefit from the increase in energy go to safecoloncleansing.com

While you are cleansing you also need to drink plenty of filtered water - so that the body is able to flush natural co-enzyme q10 the toxins.

Herbal remedies

There are two herbal remedies that can give you a more natural deep energy. You can easily make these herbal medicines yourself if you have the ingredients.

For the first, use 1 to 2 teaspoonsful of the following blend.

1 part asparagus root

1 part ginger rhizome

1 part red ginseng root

1 cup water

For the second, add the herbs according to the following.

1 part ginger rhizome

1 part cardamon seeds

1 part artichoke leaves

1/2 part genetian root

1 cup water

For each of them, place the water into an appropriately sized saucepan and bring to the boil. Add the herbs to the boiling water, turn off the heat and allow to stand for 10-15 minutes then strain the mixture.

Drink a cup of the mixture up to three times per day.

Exercise

Even if you feel tired, try to at least take short walks in the fresh air and practice breathing deep down into your lungs as you walk. Walk at least 20 - 30 minutes per day, but do start with shorter periods if you need to. The important thing is to start getting exercise. Gradually work up to longer and more frequent exercise, if possible including 20 minutes of aerobic exercise every other day.

Quit Smoking

If you smoke you need to stop. Smoking is a major drain on your health and energy and can undermine all your efforts in other areas. The Growerz.com quit smoking program can assist you to become smoke free.

Try to incorporate as many of these things into your lifestyle as you are able. Work out a plan for yourself about how you will manage your day and what you will achieve in it. While the above details are intended to be generally helpful and educational they should not be construed as a replacement for individual advice from a health professional. You should seek professional assistance if your fatigue is sudden, extreme, long-lasting or you fail to improve.

Dr Jenny Tylee is an experienced health professional who is passionate about health and wellbeing. She believes that health is not just absence of disease and seeks to actively promote vitality and wellness through empowering others. She encourages people to improve their health by quit smoking, cleansing their body, taking essential, non contaminated vitamin and mineral supplements (from healthproductssite.com) and many other methods, including herbal remedies. She also owns Healthy Living blog.