Fighting fatigue - top foods, herbs, supplements and tips

It's no secret that many people experience some level of fatigue on a regular basis. Whether it's at the office, at home or anywhere else, fatigue can truly make you miserable and it can cause the quality of your work suffer. Fatigue makes you feel both mentally and physically tired and weak. In short, it's no fun. All too often people that suffer from fatigue reach for an energy drink. While this method may work for the short term, it's only masking the root cause of the fatigue, while at the same time causing negative health consequences.

A smarter and more permanent approach to beating fatigue is to determine the real cause and start making the changes there. It is safe to say that the primary reasons most people suffer from fatigue are poor diet, lack of nutrients, dehydration, lack of exercise and lack of sleep.

Diet

Here is a list of types of foods that are known to cause fatigue: starchy carbohydrates such as cakes, cookies, doughnuts and foods that contain bleached and processed flour. Any of these types of high-sugar foods that contain lots of simple carbohydrates will give you short-term energy followed by a serious crash.

Certain foods do the opposite and fight fatigue by supplying long term, clean energy with no crash.

Unprocessed complex carbohydrates are the enemy of fatigue. Some of the very best fatigue fighting foods include quinoa, plums, nuts and brewers yeast. Be sure to include sufficient amounts of protein in your diet as well, as a lack of sufficient protein can cause fatigue. If you don't eat meat, buying either a whey or vegetarian protein powder can make this much easier.

Exercise

Lack of exercise can cause the body to feel tired and fatigued because the metabolism slows down and the body starts storing excess fat. Being overweight alone can cause chronic fatigue. Even mild daily exercise is extremely effective in reversing this.

Going for walks outside during the day will help increase your blood circulation. Poor circulation is a known cause of fatigue. Going for daily walks is an easy way to stay healthy and is extremely useful in weight management. Even if you only have a 10 or 15 minute break at work, going for a short walk outside can make you feel refreshed and re-energized.

Dehydration

Dehydration is an under-recognized leading cause of fatigue. Many people don't drink water at all during the day; instead they drink soda, energy drinks and coffee, all of which can cause even further dehydration. Dehydration not only causes fatigue, but a variety of negative side effects including:

-Joint pain
-Dry skin
-Muscle cramps
-Bloating
-High blood pressure
-Build up of toxins in the body
-Weight gain

Dehydration is the sole reason may people experience fatigue. Luckily this is an easy one to fix; drink a minimum of 8 glasses of water a day to avoid dehydration.

Vitamins, herbs and supplements for fighting fatigue

Supplementing a proper diet and exercise regiment with the right nutrients can give you the edge you need to stay energized and stave off fatigue.

The best fatigue fighting herbs, vitamins and supplements include:

-Ginseng
-Longan berries
-Bee pollen
-Chlorella
-Magnesium
-Carnitine
-B vitamins
-Silymarin

Other causes of fatigue

Other external factors that can cause fatigue include:

-Alcohol
-Caffeine
-Prescription drugs
-Illegal drugs
-Stress

Being sure to get between seven and eight hours of sleep every night is vitally important in the battle against fatigue. If you feel that your diet, exercise regiment, sleeping schedule and supplement regiment are all on track and you've ruled out any other external causes of fatigue, but you're still experiencing fatigue it may have another cause such as anemia, diabetes or a thyroid disorder, which is something that you should visit your doctor or natural health practitioner about.

Sources for this article include:
http://www.healingfoodreference.com/fatigue.html

http://www.nlm.nih.gov/medlineplus/ency/article/003088.htm

http://www.mayoclinic.com/health/fatigue/MY00120/DSECTION=causes

About the author:
John Mckiernan is a health and fitness writer. He is the owner of Supplement Helper where he writes about supplements, health, fitness and more. He also manages CNA Info, a small blog that is aimed at answering questions for those interested in becoming nursing assistants.

Source: http://www.naturalnews.com/036069_fatigue_herbs_supplements.html#ixzz1x2MFOYdc

Vitamins for Knee Arthritis

Out of the abundance of vitamins available on the market today, a select number are used for knee arthritis. These include B Vitamins (Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B12), Vitamin C, Vitamin D, Vitamin E and Vitamin K. Vitamins B and C are water soluble and pass through one's urine, while vitamins D, E and K are fat soluble and are stored in the liver. While these vitamins may not completely cure arthritis, they do strengthen the bones surrounding the knees and related joints.

1. B Vitamins

   • B Vitamins in general are good for reducing swelling and assisting in the development of healthy tissues like muscles, bones, joints and skin. Vitamin B3 dilates small arteries, increasing blood flow. Vitamins B5 and B6 reduce tissue swelling. Vitamin B12 helps with cell formation, digestion, myelin production and nerve protection, and enhances the effect of pain-killing drugs when combined with Vitamin B1. Vitamin B-complex can be found in milk, liver, whole grain cereals, brewer's yeast, eggs, meats, nuts, fish, yogurt and fruits.

   Vitamin C

   • Vitamin C enhances the immune system, enabling better absorption of nutrients, and protects the body from free radicals as an antioxidant. It also helps build healthy cartilage, joints, and blood vessels. Kiwi, orange, melons, berries, bananas, avocados and guavas are fruits that are packed with Vitamin C. Consuming these fruits can prevent and assist in curing diseases like arthritis that cause severe joint problems.

   Vitamin D

   • Vitamin D has been found to help keep bones and teeth strong while regulating cells and reducing inflammation. Vitamin D can be found in fish like mackerel, salmon, sardines and tuna as well as in milk.

   Vitamin E

   • Vitamin E increases joint flexibility and prevents joint inflammation, acting as an antioxidant like Vitamin C. Vitamin E is widely available in capsule or liquid form in stores. Though the effectiveness of Vitamin E is speculative, it has been claimed that people suffering from knee arthritis are deficient in Vitamin E.

   Vitamin K

   • Vitamin K assists the body in making mineral deposits in the bones while preventing bone degeneration and enabling the blood to clot. Vitamin K is found in cabbage, spinach and other leafy green vegetables or can be taken in the form of supplements in doses of 5 to 15 milligrams. While plant-based K1 and K2 are non-toxic, K3 is synthetic and should be avoided.
     
     

     References

     • LivingRheum.com
     • Ezilon.com
     • MotherNature.com

Author: By Paul Favors, eHow Contributor
Source: http://www.ehow.com/about_5340373_vitamins-knee-arthritis.html#ixzz1iPKyMUgL

Targeted nutrients naturally extend telomere length and provide anti-aging effect

Many factors are known to contribute to human lifespan. Many natural health followers carefully control their diet to include organic choices of fruits and vegetables in their natural, uncooked state, while remaining physically active and maintaining body weight within a healthy range.

The science of how lifestyle habits and nutrition promote health and longevity, known as Epigenetics, has dramatically advanced our knowledge base by providing a solid understanding of telomeres: telomeres are the tiny strands of DNA akin to a zipper that shorten with poor dietary choices, inflammation and everyday stress. Researchers reporting in The Journal of Nutritional Biochemistry show that reducing oxidative stress, cellular inflammation and improving DNA methylation pathways can extend telomere length and slow the biologic aging clock. Specific nutrients provide the necessary building blocks to support DNA health and extend your natural lifespan.

Genetic expression is not set in stone, and our genes are continually under the influence of our environment, lifestyle and dietary choices. Gene settings are made initially from our time in the womb, based largely on the nutritional status and lifestyle of the mother. As we age, our genes instantly read micronutrient and environmental cues in an effort to ensure short term survival. Every morsel of food energy we consume results in an alteration in gene expression, either promoting optimal health or eventual illness.

The methylation pathway is critical to maintain DNA integrity and to prevent telomere shortening. Foods and nutrients that donate methyl groups are essential to prevent genetic mutations that result in cancer. Researchers reporting in The Journal of Nutrition found that men with the highest levels of folate in their blood have the longest telomeres when compared to those with the lowest levels. In addition to folate (800 mcg each day), vitamin B12 (500 to 1000 mcg daily) and the entire B-vitamin family are associated with longer telomeres. Sulfur-enriched proteins from nuts and seeds are also important methyl group donors.

Independent research projects have concluded that the minerals zinc (25 to 50 mg per day) and magnesium (400 to 800 mg each day) are necessary to accurately complete DNA sequencing during cell replication. A lack of these cofactors leads to DNA strand breakage, premature cell destruction and acceleration of the aging process. Vitamin C (1 to 3 grams per day) has been shown to slow the loss of telomeres in human vascular endothelial cells, an important element in preventing cardiovascular disease. Vitamin E tocotrienols (400 mg per day of a full-spectrum supplement) have been shown to restore the length of telomeres while reducing DNA damage, making it possible for a nutrient to reverse the shortening of telomeres and reverse an underlying cause of aging.

Stress and inflammation are two controllable factors that independently shorten telomere length and increase cell aging. Stress management is essential to lower the release of chemical messengers that fuel the flames of inflammation. Additionally, researchers have identified a host of polyphenol compounds (resveratrol, grape seed extract and curcumin) that lower systemic inflammation, help to maintain telomere length and extend healthy lifespan.

Sources for this article include:
http://www.wellnessresources.com/he...
http://jn.nutrition.org/content/139...
http://www.ncbi.nlm.nih.gov/pubmed/...
http://www.ajcn.org/content/90/2/32...

Source: http://www.naturalnews.com/034513_telomeres_longevity_nutrition.html#ixzz1hxYnz7I6