Keeping the body refreshed and vital
By: Lori Hudson Bertrand D.C., R.N.
It’s no secret that with all the joy a newborn can bring into one’s life, there’s little sleeping going on. This is my world now and welcome to it…feedings and duty patrol around the clock have inevitably left me feeling fatigued. But, I wouldn’t trade it. I love being called mama and grateful for the opportunity! As you know, fatigue doesn’t play favorites. It tends to creep into our lives for many reasons and almost take over our bodies. The usual go-to treatments are typically rest and relaxation, but if you’re still feeling run down, here are some common culprits that can zap the body and induce fatigue:
Stress- makes the body work harder while hindering the immune system.
Anemia– lower than normal number of red blood cells in the body which decreases the body’s oxygen carrying capacity.
Irregular sleep patterns– the best hours of sleep come between 10pm and 2 am. Keeping consistent bedtimes and nighttime routines, even on weekends, helps the body rest and recover sufficiently.
Insufficient sleep– inhibits the body’s ability to rejuvenate and revitalize itself and keeps it from functioning to its fullest capacity.
Depression– fatigue is a common symptom of depression, and often a vicious cycle goes on between the two.
Inactivity- the body can lose roughly 10 percent muscle mass every three days of inactivity.
Disease/Illness- fatigue can be an early sign of underlying conditions such as thyroid, diabetes, heart disease, peptic ulcer to name a few, so seek medical attention if you suspect something more serious is going on.
Dehydration– inadequate fluids affect electrolyte levels, temperature regulation, and the circulatory system.
Vitamin deficiency– low levels of vitamins B2, B3, B6, B9, C, iron and protein can lead to fatigue.
Skipping meals– missing meals causes lower blood sugar and places stress on the entire body.
Poor diet- excess sugar, processed foods and refined carbs can rob the body of energy in a hurry.
Maybe you have gotten used to your body functioning at a substandard level that you wouldn’t know how to feel if your body was working at its optimal state! Here are some things to keep in mind the next time you start to feel run down:
1).Eat the right foods and herbs: apples, dark chocolate, green leafy vegetables, nuts (almonds, walnuts, cashews), sunflower seeds, red/orange peppers, green tea, jasmine, parsley, licorice and peppermint.
2).Vitamins and minerals: all the B’s (B1,B2, B3, B5, B6, B9, B12), protein, magnesium, iron, zinc are important for energy.
3).Sunlight: mood booster and vitamin D production for the body.
4).Physical activity: physical activity releases endorphins, rids the body of toxins, promotes circulation and reenergizes the body.
5).Naps: 10 minute naps during the afternoon can improve alertness and mental clarity.
6.)Sleep: getting sufficient sleep, especially REM allows the body to heal, rejuvenate and function optimally.
We demand a lot from our bodies so why not pay attention to daily habits that can bog it down? Protect the body now in order to keep it feeling refreshed, vital and functioning at its absolute best in the future!
DEFINE’s senior instructor and anatomy specialist, Lori Hudson Bertrand D.C., R.N. is a doctor in chiropractic and registered nurse. Her love for helping people and education of anatomy and physiology of the human body drives her to continue to share her experiences and knowledge with others as they peruse their journey towards health and restoration!
Read more from Lori here!