Tag Archives: fatigue

Feeling Tired? Try These Natural Remedies for Fatigue

13 Oct

Here is a great guest post by Kim Willington!

Most of us are trying to juggle too much and squeeze the most out of every minute of the day. We are working too long. We are not taking time for ourselves. And we are not getting the sleep we need.

It’s not wonder most of us are so tired all the time.

While fatigue could be a symptom of an underlying health problem, for most of us, it’s just a symptom of our unbalanced lives. You don’t need prescription drugs to help you get more pep in your step. Try these natural remedies to help you fight fatigue:

Massage

Fatigue can be caused by an imbalance in your body, which can often be created by having too much stress. Massage can provide relief and help you to counteract the effects of stress, helping you to restore balance in your body and improve your energy levels. Massage also promotes healthy circulation, which can improve energy levels.

Exercise

How do you feel after you jump off the treadmill? You may be tired, but chances are you aren’t interested in taking a nap. While exercise may make you feel physically “tired” from working your muscles, it will improve your energy by revving up your heart rate and increasing levels of feel-good hormones.

Aim for about 30 minutes a day to get the benefits. Longer periods of exercise, or very intense periods of exercise, can contribute to your fatigue by overworking your body.

Eat a Healthy Diet

The wrong kinds of foods can contribute to fatigue. For example, sugars and simple carbohydrates can cause blood sugar levels to become out of balance, spiking and crashing energy levels. Excessive fats can overwork the liver, leading to fatigue.

Stick to a healthy diet that includes lots of fresh vegetables and fruits, whole grains, and healthy fats, and you will maintain steady energy levels throughout the day. Also be sure to drink plenty of pure water.

Take Supplements

Often, fatigue can be caused by a deficiency of some vitamin or nutrient in your diet. You can correct these deficiencies by taking a good multi-vitamin to start and then looking into other possible supplements. Some key supplements that influence energy levels include Vitamin B12, magnesium, Vitamin C, and Coenzyme Q10.

Sleep

The most obvious remedy for fatigue is to get more sleep. Your body needs a minimum of 8 hours each sleep each night, but most Americans do not get the recommended amount. Slowly make more time for sleep by going to bed 15 minutes earlier each night or waking up 15 minutes later each day. Continue to adjust your time until you are getting the right amount of sleep.

Power naps can also help you to get the sleep you need. Be careful not to oversleep in the middle of the day as it could cause you to stay up too late at night and throw off your sleep cycle.

If you try these natural remedies for fatigue and you still don’t have more energy, you may need to see a doctor to find out if there are any underlying causes for your fatigue. Emotional problems like depression or chronic stress can also lead to chronic fatigue. Be sure to talk to a healthcare provider to better understand what might be causing your fatigue and find out how you can combat it.

What other natural remedies do you use to fight fatigue? Share your tips in the comments!

Kim Willington is a freelance writer and researcher for Helpdesksoftware.org, where she has recently been researching help desk software. In her spare time, she enjoys antiquing and taking long walks with her retriever, Spencer.

Thank you Kim…I would like to add that The Stick is an excellent tool for self-massage without breaking the bank account.

Quads

The Stick and Fibromyalgia

13 Dec

Fibromyalgia can be debilitating to say the least!!

Currently, I have spoken to many people about Fibromyalgia and have found that using The Stick can be extremely beneficial.  Here are some common FAQ’s about Fibromyalgia taken from RPI of Atlanta, the creators of The Stick and Intracell Technology.

Q: What is Fibromyalgia Syndrome (FMS)?

A: The condition can affect people in many different ways, however the major symptoms include diffuse muscular pain, ache, soreness and stiffness. Frequently waking during sleep and rising unrefreshed are companion symptoms. Memory loss and irritable bowel complaints are other symptoms that often accompany fibromyalgia syndrome.

Q: Is FMS difficult to diagnose?

A: Since the official criteria for diagnosis were established in 1990, it is said that FMS can be identified with an 88% accuracy.

Q: How does the healthcare practitioner diagnose FMS?

A: By performing a thorough history and examination. The diagnosis of FMS does not rely on laboratory findings or radiographic studies, but on a physical examination that must demonstrate diagnostic pain in at least 11 of 18 characteristic tender point sites. The tender point locations are actually 9 on each side of the body to total 18. The patient history must document widespread pain of at least 3 months duration. Widespread refers to right and left side of the body, above and below the waist, including the anterior and posterior axial skeleton.

Q: What is meant by diagnostic pain?

A: As the examiner presses or palpates the tender point site, diagnostic pain will occur with roughly 4 kilograms of pressure. If you press down with your thumb until you notice a blanching of your nail, then you have applied roughly 4 kilograms of pressure. This is known as the “Yunus Rule of Thumb”, from Muhammad Yunus, MD who published the first controlled study on Fibromyalgia in 1981.

Q: Are tender points and trigger points the same thing?

A: A safe and easy way to differentiate between the two is by pain patterns. Remember, the pain of fibromyalgia syndrome is widespread, hence the tender points will also be widespread. Trigger point pain is found in a condition known as myofascial pain syndrome which may be highly localized or regional. An active trigger point will also refer pain when deeply palpated, while a tender point is more likely to just cause more pain at the local site. Also, the prognosis for trigger points is more favorable than tender points.

Q: Do muscle spasms occur in Fibromyalgia Syndrome?

A: When examining muscles of the FMS patient they often feel tight and like a rope that is twisted and knotted. These shortened muscles and twisted fascia biomechanically compromise blood supply to the area. Remember that fascia has a tensile strength of 2000 pounds per square inch; it’s no wonder noncompliant muscles feel so tight when they are palpated. Without a copious blood supply muscles can not relax enough to recover, therefore the FMS patient exhibits a persistent low energy level regardless of their dietary habits. Remember it takes as much energy to relax a muscle as it does to work a muscle.

Q: What does noncompliant muscle mean to the FMS patient?

A: In order to understand the role of noncompliant or unhealthy muscle it is necessary to discuss complaint or healthy muscle. Compliant muscle can be stretched, shortened, twisted or compressed without restriction or pain. It exhibits good circulation, flexibility, strength and endurance. On the other hand non-compliant tissue is stiff, tender and sore with a feeling of painful knots or tight bands in the muscle. Noncompliant muscle also exhibits poor circulation, reduced flexibility, weakness and it easily fatigues. It is susceptible to injury in the same way a worn tire invites a blowout. Remember, the way we diagnose the FMS patient is by compressing noncompliant muscle at characteristic spots.

Q: Does therapeutic massage or myofascial release help the FMS patient?

A: Frequent use of myofascial release or therapeutic massage is the secret to the management of symptoms. The Intracell Stick allows the FMS patient to self-manage symptoms, between clinic visits, with a high degree of accuracy. Waiting for an appointment to get help, often triggers an unnecessary flare up for the patient.

Q: Can Fibromyalgia Syndrome be cured?

A: At present there is no cure for the syndrome. Dr. Stuart Silverman is quoted as saying, “Tricyclic drugs can be used to improve the quality of sleep or reduce pain sensitivity, but they are only mildly effective in alleviating the symptoms.” On the brighter side, Dr. Andrew Bonci, Professor, Department of Diagnoses at Cleveland College states,” advances in exercise science and manual medicine are evolving practical and promising solutions for the fibromyalgia patient.”

Q: How does the healthcare practitioner attract FMS patients to his or her office?

A: One of the best ways is to contact a local support group and request to speak at one of the meetings. If you don’t speak, go listen . . . you can learn a great deal about this condition from the ones who have it.

A great resource:

I have also found a fantastic resource called the Fibromyalgia Journal that has everything you want to know about the syndrome.

In particular, I was most interested in the information concerning myofascial release and trigger points.  Here is a quick exert:

The goal of myofascial release is to release fascial restrictions and allow the layers to move freely, thus allowing the muscles to shorten as well as to lengthen, as they should in a healthy human body.” – To read more click HERE.

Here is another great article I found – Fibromyalgia Syndrome & Trigger Points

To summarize, The Stick is an excellent tool for for people who suffer from Fibromyalgia.  This is because The Stick has the ability to break down trigger points and help to heal myofascia by increasing circulation and relieving pain.

 Visit www.TheStick.ca

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