Natural Home Remedies for Fatigue

Fatigue is defined as the state of being unusually tired, unexplained by accompanying mental or physical exertion.

Image of sled dogs resting in the snow

ALLOPATHIC TREATMENT

Treatment depends on the underlying cause, which may be simple and treatable at home—or not. Any time your immune system is working overtime, you will be tired. If you don’t provide your body with quality nutrition, exercise, water and sleep requirements, you will be tired. Some of the serious and not-so-serious causes for fatigue are:

  • ANY disease condition
  • Addison’s disease
  • Adrenal fatigue/insufficiency
  • Alcohol use
  • Anemia
  • Anxiety/stress
  • Caffeine—too much
  • Chemotherapy
  • Chronic Fatigue Syndrome
  • Cushing’s disease
  • Dehydration
  • Depression
  • Diabetes
  • Drug use
  • Electrolyte abnormalities
  • Environmental toxins
  • Food allergies
  • Hyperthyroidism
  • Hypoglycemia
  • Hypothyroidism
  • Infection
  • Iron deficiency
  • Lack of quality sleep
  • Lupus
  • Medications
  • Mononucleosis
  • Obesity
  • Poor nutrition
  • Seasonal Affective Disorder
  • Side-effect of medication
  • Sleep Apnea
  • Smoking
  • Sugar, too much
  • Vitamin deficiencies (get a blood test)

SELF TREATMENT

The substances and suggestions here are offered to you for further research and intended to help someone suffering from fatigue that is not caused by a serious underlying disease condition. If you have a disease and fatigue is one of the symptoms, research treatments for the disease itself.

DIET

A healthy immune system is always the first line of defense against disease and disorder. You have more hope of great energy with a good diet than a poor one. To promote a healthy immune system, it is important to eat a balanced diet, with as much variety as you can manage, with lots of whole, fresh vegetables and fruits, quality protein and healthy sources of monounsaturated fat. The Zone is an excellent starting point.

FOODS THAT MAY PROMOTE HEALING

  • A balance of protein/carbohydrates/fat at every meal or snack
  • Adequate quality protein
  • Bone broth
  • Nuts and seeds
  • Reishi
  • Whole, fresh living foods

FOODS AND OTHER SUBSTANCES TO AVOID

  • Alcohol
  • Caffeine
  • Nutrient-dense foods
  • Processed foods
  • Processed sugars
  • Smoking

TEAS AND OTHER LIQUIDS

  • Ginseng
  • Green
  • Stinging Nettle

HERBS AND SPICES

  • Ashwagandha
  • Astragalus
  • Cordyceps
  • Ginger
  • Ginkgo
  • Ginseng root
  • Holy Basil
  • Licorice
  • Oregano
  • Reishi
  • Rosehip
  • Sweet wormwood

ESSENTIAL OILS

Essential oils can be administered via a diffuser for inhalation, administered topically in a carrier oil like coconut on the skin, or undiluted drops can be added to a hot bath.

  • Basil
  • Black pepper
  • Cedarwood
  • Cinnamon
  • Eucalyptus
  • Frankincense
  • Grapefruit
  • Juniper
  • Lavender
  • Lemon
  • Lemongrass
  • Lime
  • Orange
  • Peppermint
  • Pine
  • Rosemary
  • Thyme

OTHER SUBSTANCES AND SUPPLEMENTS

The cost of having a blood test to determine if you have nutritional deficiencies is likely to be negligible compared to over-consuming expensive supplements that you do not need.

  • Carnitine
  • Co Q-10
  • Folic Acid
  • Iron (but only if your iron levels are low)
  • Magnesium
  • Meal replacement bars–use when you must otherwise skip a meal (make sure the protein is roughly 7 grams to every 9 grams of carbohydrates and 3 grams of fat; otherwise, you’re just getting another sugar high which won’t last).
  • Melatonin
  • Multivitamin
  • Tryptophan
  • Turmeric
  • Vitamin B12
  • Vitamin C
  • Zinc

HYDRATION

Lack of water can cause fatigue. Water is essential and a main nutrient for the human body. Without it, you cannot survive for many days. Staying hydrated is fundamental for a healthy body, so how much is enough? There are so many differences in people (i.e., how much we sweat), as well as the diets we consume (a lot of water comes from healthy, whole foods), but a general rule is to consume enough water that your urine is clear, but not so much that you dilute your nutrients. If you are taking certain supplements that make your urine yellow, then you can start out with the formula of drinking ½ to one ounce of water for each pound you weigh. If you weigh 130 pounds, drink 65 to 130 ounces of water a day. Definitely drink when you are thirsty.

EXERCISE

Inactivity has been linked to chronic fatigue. That exercise is beneficial for overall health is undisputed. If you are ill, you will want to take it easy, of course, but there is always something you can do to support your body. Do what you can do without making yourself feel worse. Exercise in fresh air whenever possible.

EMOTIONAL SUPPORT

Stay calm. Anxiety undermines health. Chronic stress causes fatigue. Practice relaxation exercises, talk to a friend. Do what works for you to keep mellow.

OTHER THINGS YOU CAN DO

  • Breathing exercises
  • Excess weight can be tiring as well as tiresome.  Shed excess pounds.
  • Get more light and sunshine.  Color, light and variety are important for high energy levels.
  • Go to bed and arise at about the same time each day as often as possible.
  • If you nap, make it a short nap.  Long naps in the middle of the day tend to make you groggy.
  • Play some music that makes you feel good.
  • Quit smoking, as it robs your tissues of oxygen, resulting in fatigue (in spite of the fact that nicotine is a stimulant).  When you quit, it will take some time to get your body back on track.
  • Stay hydrated.
  • Take a cool shower.
  • Think positively as much as you can; happy thoughts are energizing.  If you can’t find happy thoughts; dream them up and imagine you are living them.

ALTERNATIVE THERAPIES

  • Acupressure – https://www.prevention.com/health/a20478518/acupressure-for-energy/
  • Acupuncture/Chinese Medicine – https://www.onemedical.com/blog/get-well/tcm-fatigue
  • Ayurveda – https://www.mapi.com/ayurvedic-knowledge/energy/ayurvedic-tips-for-staying-energetic.html
  • Chiropractic – https://www.thejoint.com/north-carolina/charlotte/stonecrest-12004/189451-beat-fatigue-energize-your-body-can-chiropractic-care-help
  • Cognitive behavioral therapy – https://www.psychologytoday.com/us/blog/sleep-newzzz/201303/exercise-and-cbt-can-help-chronic-fatigue
  • Earthing – https://www.earthinginstitute.net/chronic-fatigue/
  • EFT – https://www.emofree.com/other-physical-issues/chronic-fatigue/chronic-fatigue-syndrome-cfs-sarah-articles.html
  • Homeopathy – https://www.homeopathycenter.org/fatigue
  • Massage – https://www.pacificcollege.edu/news/blog/2014/11/23/massage-chronic-fatigue
  • Meditation – https://getcuros.com/meditation-mindfulness-support-suffering-chronic-fatigue-adrenal-fatigue/
  • Qigong – https://universityhealthnews.com/daily/energy/qigong-found-to-significantly-reduce-chronic-fatigue-symptoms-3/
  • SCIO – http://quantumwellnessandnutrition.co.za/scio/

PREVENTION

  • A wholesome, balanced diet
  • Regular exercise
  • Low stress levels
  • Quality sleep
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