SUFFERING FROM SAD AND LACK OF ENERGY DURING THE WINTER MONTHS….

We all lack energy from time to time but if it doesn’t improve then you should see your GP.

There are a number of conditions that can leave you feeling lethargic. Iron levels are one of the first things that can affect energy levels and cause tiredness.

An under-active thyroid is another cause of tiredness and the falling hormone levels that occur at the menopause.

Fatigue can also be a sign of diabetes.

If you are suffering from SAD (Seasonal Effective Disorder) this can also cause fatigue.

As well as the above, some medications can also cause lethargy, including beta blockers, some antihistamines, codeine-based painkillers and also some antidepressants. Also some sleeping tablets may help to get you through the night, some can cause daytime fatigue.

Of course, anxiety, stress and depression are also triggers for sapping energy levels. The best course of action is to go and visit your GP.

At this time of year one in eight of us can suffer from winter blues and one in 50 of us suffer from SAD through lack of sunlight.

Symptoms of SAD include fatigue and depression.

Its the sunlight that tells your brain to produce serotonin, which is needed to boost our mood and energy. Lack of it as autumn turns to winter causes an increase in the production of melatonin (which makes us sleepy) and a reduction in serotonin is what can cause depression.

One of the most obvious ways to treat SAD is to get outside in the daylight for at least 20 minutes a day but you can also invest in a light box. Light therapy is the most effective way of decreasing the symptoms. Also it is believed that eating foods rich in an amino acid called tryptophan increases the amount of serotonin in the brain.

Also they say that Australian research found that taking vitamin D supplements for only five days in late winter improved the mood of people with SAD. It can also prevent osteoporosis, support immunity and regulate weight. Of course the best way to get Vitamin D is through the effects of sunlight on bare skin. Amazingly they say that Vitamin D lasts for 60 days in the body so if you’ve been away for your annual holiday in the summer, it will mean your levels should be fine until November.

Other sources of Vitamin D can be found in oily fish and eggs, cheese and poultry.

Research also suggests that eating carb-rich foods helps the brain take up tryptophan. You can also find supplements and The Food Agency recommends taking 10mcg a day.

8 NATURAL REMEDIES TO HELP WITH FATIGUE…

1. If you are suffering from a case of afternoon slumps then eat or smell peppermint. It is known to wake up and help decrease fatigue. In fact research at the University of Northumbria found that in a test involving word recall, peppermint-gum chewer’s scores were up to 36% higher than non-chewers.

2. They also say that Siberian Ginseng which has been around for centuries is known for its anti-fatigue qualities. It acts like a tonic, which can then increase the body’s vital energy. Anyone taking antidepressants, diabetes, or blood clotting medication should consult their physician first.

3.Vitamin B12 is also popular and it is naturally found in fish, dairy produce, organ meats, beef, pork and is water soluble.Vitamin B12 contributes to normal energy yielding metabolism, functioning of the nervous system, homocysteine metabolism, psychological function, red blood cell formation and function of the immune system. You can also buy it in tablet form from Holland and Barrett and other good chemists.

4.Graded Exercise Therapy. Studies have repeatedly shown that graded exercise therapy helps those with CFS.

5. Sleep of course is a natural remedy for fatigue.. People with CFS often have broken or disordered sleep and may even suffer from insomnia. Going to bed and getting up in the morning at the same time every day. Avoiding naps in the day (although I cannot manage without mine) and taking time to relax before you go to bed.

6. Licorice root, in standardized form, is a commonly used natural remedy for chronic fatigue. This herb, which helps regulate normal system function and allows your body to better cope with stress, has been used for thousands of years in Ayurvedic and Chinese medicine. To help restore cortisol levels, look for standardized licorice root in extract or pill form. Speak to your physician if you take blood thinners, potassium, or blood pressure medications as interactions can occur.

7. The NHS add that a good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

8. Cut out caffeine, the NHS say try to stay off caffeine completely for a month to see if you feel less tired without it.

 

 

 

TOP 20+ TIPS ON HOW TO MANAGE YOUR FIBROMYALGIA…

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1. Rest, rest and more rest, every little helps to recharge your batteries. When you feel that overwhelming urge to sleep try and get forty winks.

2.  Don’t be frightened to ask for help, be it with the shopping, cooking or cleaning. As most sufferers tend to ‘look fine’ most people do not realise the pain they are suffering inside, so if you don’t ask you won’t get help.

3.  ‘Fibro Fog’ is a common ailment of Fibromyalgia so rather than getting frustrated that your short-term memory has let you down, try and get into the habit of jotting things down on paper on a daily basis.

4.  Exercise, as in low-intensity exercise like walking, or warm water exercise is great for helping the pain of Fibromyalgia. This type of exercise can decrease pain and stiffness.

5.  Have a long soak in a warm bath or hot tub as this has been proven to relax tense muscles which will then reduce pain.

6.  Try to use decaf as caffeine can increase anxiety and insomnia, so watch your intake of chocolate, coffee, teas and some soft drinks.

7.  Also, try and make some ‘me time’ for yourself every day as part of your treatment.

8.  Keep all your ‘helpful’ pain relievers on hand, be it a hot water bottle, pillow, cushion or whatever you have that helps your pain.

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9.  Make your work life balance work for you. If work is leaving you exhausted and in pain then design a flexible plan that works better for you and your boss. Maybe try some products like a telephone headset or keyboard tray.

10. If work is leaving you exhausted and in pain, then design a flexible plan that works for you and your boss. Ask about working from home part-time, or setting your hours for earlier or later in the day so you can be more productive, during this busy time.

11. At the office, rearrange your workspace for comfort and easy accessibility. A telephone headset, keyboard tray, or other products may help put less stress on your body.

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12. Talk about your Fibromyalgia with your family and those around you. Let them know what can trigger it or make it worse. Never be afraid to ask for help from either your friends, family or other Fibro sufferers or a counsellor.

13. Many people call Fibro the ‘invisible illness’, as you can look fine but feel awful. So, when arranging your social life be prepared to say ‘no’ to something if you know it will be too much for you.

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14. Try and keep a journal so that you can see what can trigger off an attack, then you can do something about it.

15. Join a support group, be it in person or online, they offer a place to talk to others who share your problems.

16. If you suffer from pain in your hands and fingers and struggle to hold your pen then try sliding an old foam roller (with the centre taken out) onto your pen.

17. You can also use this same method for a cutting knife in your kitchen.

18. If you are struggling to stand in your kitchen to do simple cooking tats then invest in an office chair with wheels to slide across the floor.

19. Instead of standing struggling to wash the dishes up fill your sink up with very hot water and drop a dishwasher tablet in then add the dirty dishes. Go back a little later and all you will need to do is rinse your dishes under the water and they will be beautifully clean.

20. If you are struggling to get in and out of the bath, then try putting a towel on the edge of the bath to make it easy to swivel in and out.

21. According to the US National Fibromyalgia Association 78% of Fibro patients get pain relief on a ‘Cuddle Ewe‘ under quilt wool mattress toppers.

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22. Don’t try to always put on a happy face. Your loved ones need to know what makes your symptoms worse.

23. Tomorrow is another day and with Fibromyalgia tomorrow can be a more comfortable day, so try to not think negative when you are having a bad day.

24. Join the Fibro Blogger Directory to find other sufferers who blog about Fibromyalgia. I am a member of this directory which also helps raise awareness of Fibromyalgia.

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25. Ignore comments like –

We all get more aches and pains as we get older, I think I have that, too – I’m always tired/
Maybe you just need a job or hobby to take your mind off the pain.
My GP says Fibromyalgia isn’t a real disease.
If you got more sleep, you’d feel better.
You look too well to be sick.
I read about a new cure for Fibromyalgia.
At least it’s not life-threatening.
You just need to exercise more.
It’s all in your head.
You don’t look sick.

26. Treat yourself to a subscription of UKFM Magazine to read inspirational stories and the latest news and treatments for Fibromyalgia.

 

 

 

 

BEYOND THE BACK – BOOK REVIEW…

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Beyond the Back: The Chiropractic Alternative For Conditions Beyond Back Pain: 9 Top Chiropractors Share How They Help Patients Avoid Drugs and Surgery Naturally…

Written by nine chiropractors –  Suzanne Doyle-Ingram (Author), Steve Polenz (Author), David Sundy (Author), Stephane Provencher (Author), Gil Desaulniers (Author), Matt Thompson (Author), Jessica Thompson (Author), Jeff Pereverzoff (Author), Marion Constantinides (Author), Victor Dolan (Author) only available on Kindle.

Beyond the Back focuses on the various solutions that chiropractic care offers – besides back pain. In this book, you will learn:

•How Chiropractic can help you have more energy and get more out of life
•How Chiropractic can help you have a healthy pregnancy
•How to raise Superkids
•What are Epigenetics?
•How Chiropractic can heal knee injuries naturally
•How Chiropractic can help multi-generational families
•The Benefits of Applied Kinesiology
•Chiropractic care for athletes

Because most of the general population thinks of Chiropractors as back pain specialists, many people are simply not aware of all the other aspects of health that Chiropractic can improve. In fact, in some cases, Chiropractors can help their patients get off medications entirely and even avoid surgery.

For me on a personal note I was looked after by a Chiropractor in my younger years for many years until he was unable to get me straight any more and so I had to resort to surgery. I have recommended Chiropractors to people suffering from joint problems many times and some had great results.

The section on Pregnancy is a great chapter for mum’s to be and I wished I had known about Chiropractors before my first born. The questions and answer sections on how a Chiropractor can even give you more energy will ring a bell with most people. At the moment it’s only available on Kindle format but well worth a read if you have a Kindle to download it onto.