Natural Remedies for Chronic Fatigue

chronic fatigue

Everyone has those days where they're not quite feeling up to par and ready for the day, but if you experience fatigue on a regular basis, your body could be asking for help. We tend to fall into chronic fatigue thanks to everyday stress, sleeping outside of our natural cycles and potential hormonal imbalances. Of course, there are a multitude of things that can attribute to fatigue and inability to sleep. Chronic fatigue can often be accompanied by depression, anxiety and lowered metabolism. These all affect how energized you feel for the day ahead.

Below, we'll cover five healthy habits that you can start today. These are five habits that you can work towards that will help you reduce the symptoms of fatigue in your daily life, live a healthier, more energetic lifestyle, and get your day back on track. Lessening your fatigue will help your days become more productive, lively and enjoyable. From daily routine habits to healthier eating, you can take control of your weekly routine again.

1. Get Outside and Get Active

It's no secret that exercise helps our bodies produce healthy hormones and reduce stress. Exercise also helps boost the immune system and encourages metabolism. By exercising at least four days a week, you can start to see results in no time at all.
jogging
You can choose any exercise of your choice, from lifting weights to jogging. When you exercise, you'll want to be sure to get your heart rate up for at least 20 minutes of your allotted workout time, with at least 10 minutes of warm-up and cool-down exercises.

This makes your average workout a minimum of 30 minutes. The maximum recommended time for a workout routine is 90 minutes – you can exercise too much.

 2. Boost Your Red Blood Cells with Iron 

If you suffer from anemia, you are familiar with fatigue. Anemia is where the iron content in your blood is lower than average, and low iron count causes chronic fatigue. There are some natural remedies available to you if you don't like the idea of taking iron supplements.

Dandelion and Nettle Tea:
As a fantastic natural remedy for both low iron and your immune system, dandelion leaf and nettle leaf are high in vitamin C and iron. To make this tea, add two tablespoons of each dried plant steeped inside of a tea strainer and boiling water for 5-8 minutes and then remove the plant material. If you aren't keen on the taste, a natural, local honey can be added to sweeten it.

Spinach:
Popeye had the right idea all along. Spinach is a great source of iron, and a great dietary nitrate. This can reduce fatigue and increase benefits you see with exercise. Spinach is great in dinner dishes, morning smoothies, and even on breakfast omelets.

3. Drink More Citrus

No, we don't mean sugar-filled orange juice you can buy at your local grocery store. No matter how tasty it is, it's no better than fruit juice filled with fructose.

Many local grocery stores will carry bags of fresh lemons, limes, or oranges.
Fresh citrus is what we're after, but if you can't find those, pure citrus juices are available in most stores.

By drinking at least three glasses a day of citrus water, your metabolism will increase and you'll have more energy throughout the day.

Whether you prefer it cold or warm, or your citrus in slices or halves; drinking one glass in the morning, one in the evening and one at night will help your chronic fatigue.

4. Mind Your Bedtime

As adults, none of us enjoy being told it's bedtime. We set our own times and wake up when we need to. Unfortunately, our sleep schedule may be too long or too short for our own good.

Our bodies have different sleep cycles that it goes through every 90 minutes of sleep. These cycles include 65 minutes of normal sleep (otherwise known as non-REM, or non-rapid eye movement), 20 minutes of REM sleep where our dreams occur, and a final 5 minutes of normal, non-REM sleep that allows us to wake up peacefully. Waking up by alarm or on a schedule forces your body out of that cycle prematurely and can cause you to wake up groggy and fatigued.

5. Eat Healthy

A lot of our daily problems come from eating and drinking unhealthy food that is filled with grease, fat, and sugars. Every increase of these types of foods in your diet will increase how groggy and fatigued you feel during the day. We seem to have forgotten the old saying: “you are what you eat.”
After all, if what we're eating is fueling our body and changing our gut flora, we really are what we eat. By cutting out sugars and greasy, processed food and eating more clean, healthy foods (which can be just as delicious), you will start feeling like you're on top of the world in no time at all. Eating healthy can even help fight complexion issues such as eczema, acne, and dry skin.