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Always Tired?

5/13/2020

Always Tired?

There are many possible reasons for why you feel tired all the time. Some causes are very simple and easy to address, while others may be rooted in chronic conditions that require a more thorough approach. Fatigue can impact your life to the point where it's negatively affecting your work, relationships and other aspects. I found this great article that I'd like to share with you.

Below are a few potential causes and how they can be addressed. And a list of very simple things you can do to improve your sleep. Check it out:

Some common causes:

Lack of sleep - One of the most common reasons why people feel tired is chronic sleep deprivation. A good night's sleep can give you the energy you need to do your day-to-day activities but, according to CDC stats, 1 in 3 adults doesn't get enough of rest.
Unhealthy diet - When you eat healthy food, your body is better able to perform at its peak. Conversely, unhealthy foods can contribute to a loss of energy and cause you to feel drained. For example, junk food with added sugars and carbs and other sugar-rich foods can cause spikes in your blood sugar levels, which can lead to sugar crashes that result in fatigue.
Sedentary lifestyle - Not moving around can actually make you feel more tired. According to one study, you can actually boost your energy levels even by just performing 25 to 40 minutes of moderate-intensity exercise.

Besides the ones mentioned above, fatigue can come from myriad underlying medical conditions. The list below sheds light on the most common culprits:

Acute liver failure -- Research indicates that fatigue stems from changes in neurotransmission within the brain. One suggestion is that a patient's psychological well-being can manifest in feelings of fatigue after a diagnosis of cirrhosis or liver failure is confirmed.
Anemia — Fatigue may develop due to your body being starved of oxygen, when you don't produce enough red blood cells to transport oxygen throughout your body efficiently.
Traumatic brain injury — Fatigue is a common complication after experiencing a brain injury. Mental fatigue can occur because the brain is trying to process plenty of information but cannot do so efficiently.
Cancer — Tumors can produce cytokines that cause tiredness. Other cancers can slow down the production of red blood cells, which can result in anemia.
Chronic fatigue syndrome — The fatigue caused in this disease may stem from immune system problems, hormonal imbalances or viral infections.
Chronic kidney disease — Fatigue may manifest as a symptom of chronic kidney disease due to anemia and inflammation.
Concussion — Suffering from a concussion may give you mental fatigue. You may feel that your reactions are slower or that routine tasks suddenly become difficult.
Chronic obstructive pulmonary disease — Patients suffering from COPD develop fatigue due to impaired lung function, which may impact their quality of life.
Depression — Negative feelings such as sadness, hopelessness and helplessness can lead to sleep problems, which eventually lead to fatigue.
Diabetes — This metabolic disease can cause dehydration or kidney disease, both of which can eventually cause fatigue.
Emphysema — Shortness of breath is one the most common symptoms of this condition, which can eventually make you feel tired since you’re lacking energy.
Fibromyalgia — The pain in your muscles when fibromyalgia strikes can result in fatigue afterward.
Grief — According to a report from The Atlantic, bereavement can weaken the immune system due to the stress you may be experiencing from the loss of a loved one, and leave you feeling excessively tired.
Heart disease — Defects in the way your heart works, such as a cardiac infection, can cause weakness or fatigue.
Hyperthyroidism — An overactive thyroid may cause muscle weakness, which directly leads to fatigue.
Hypothyroidism — An underactive thyroid can affect your biological processes in many ways, such as making you feel tired all the time.
Inflammatory bowel disease (IBD) — Crohn's disease and ulcerative colitis, the two diseases that make up IBD, can cause fatigue due to the pain experienced by the patient. In other cases, it is a side effect of inflammation or a nutritional deficiency.
Medications — Many medications can cause fatigue as a side effect. Common examples include antihistamines, antidepressants, anxiety medications, beta-blockers and opioids.
Multiple sclerosis (MS) — Eighty percent of people affected with MS develop fatigue as a complication, and it can reach a point where it affects a person’s quality of life and ability to work.
Obesity — Having excess weight in your body can make normal activities harder to do, which can tire you out quicker. It can also cause joint and muscle pain.
Stress — Emotional stress can take a toll on your physical well-being, which can lead to fatigue.

So What Can You Do?

Below a few practical solutions to help prevent being tired all the time - some easy tips for sleeping better at night:

Avoid using electrical devices an hour or two before bed
Gadgets such as TVs and cellphones emit blue light, which tricks your brain into thinking it's still daytime. Make it a habit to stop using these devices by 9 p.m., as this is the time when your brain starts secreting melatonin.
Get regular sun exposure
Your pineal gland also plays a role in your sleep cycle. By getting regular sunlight exposure, your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. Another benefit of sunlight exposure is producing vitamin D that benefits your health. Do not get burned, but expose your skin to sun light at a regular basis.
Sleep in complete darkness
Even the slightest glimmer of light from any source can disrupt your body clock while you’re sleeping. It's important that you move all light sources at least 3 feet away from your bed. These include cellphones and radio clocks.
Install a low-wattage light at night if needed
Using a low-powered yellow, orange or red light bulb for navigating in the darkness will not hamper melatonin production.
Maintain optimal room temperature
Research indicates that the ideal room temperature for best sleep is between 60 to 68 degrees Fahrenheit.
Don't rely on loud alarm clocks
Being jolted awake by loud sounds can stress you out first thing in the morning. If you get regular sleep, you might not even need an alarm clock because your body is following a natural routine.
Take a hot bath 90 to 120 minutes before sleeping
The bath increases your body temperature. When you step out of the bathroom, the drop in temperature signals your body that it is ready to sleep.
Get sun exposure in the morning
Exposing yourself to sunlight once you wake up sends a strong message to your internal clock that the day has started. This makes your body less likely to be confused by weaker light signals once the night arrives.
Remove sources of electromagnetic fields (EMFs) in your bedroom
EMFs can hamper melatonin production and cause a host of other health problems in the long run. Ideally, you should turn off devices in your room that emit EMFs before sleeping, such as your wireless router.

For the full article, sources & references - click here.

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Nutritional Deficiencies

5/5/2020

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5 Body Signs of Nutritional Deficiencies
Nutritional deficiencies left undetected or without cause for alarm over long periods can lead to life altering health problems. Different areas of your body can signal that something is physiologically wrong. Being in tune with your body's needs and being aware of these signs of nutritional deficiencies are critical to whole body wellness.
Optimal vitamins and minerals are required by the body to properly eliminate toxins from the body, promote the health needs of your digestive system, cardiovascular system, metabolism and total body strength. Signs can be both external and internal and can be caused by the over consumption of one vitamin or mineral which can leave your body out of balance and deficient in other minerals.
Learn the 5 body signs of nutritional deficiencies below so that you can better detect how your body is functioning. Learn how to enable you to heal faster if you notice something is wrong. These small signs are fixable today and they can prevent you from long term health problems.

Sign #1: Hair Loss and Skin Rash
Nutritional deficiencies affect a person's entire life. Not only do these nutritional deficiencies lead to a decline in physical health but many problems can influence work and social life.
Hair loss and face rashes may impact one's desire to feel comfortable in public settings and may be the first indicator that there is a hormonal imbalance or other physiological concern stemming from inadequate nutrient intake.

Related Nutritional Deficiencies
The body is unable to store the water soluble B7 vitamin called biotin. This makes it critical for a steady supply of biotin to be delivered to the body for optimal levels. Biotin is involved in several essential enzymatic reactions necessary for metabolism of glucose, amino acids and is especially critical in omega fatty acid metabolism.
When biotin levels are depleted, a deficiency can result in alopecia or the loss of hair follicles in spots or patches on the head and body. Biotin deficiency is also associated with the appearance of an inflammatory skin condition characterized by a scaly, red rash around the body's orifices. Biotin deficiency has been shown to be a key player in individuals with chronic liver diseases and is a sign that should not go untreated especially during infancy and early childhood.

Remedy
Treatment for biotin deficiency lies in understanding a variety of potential causes and preventing the problem. Individuals who take anticonvulsant drugs and antibiotics are susceptible to biotin deficiency. Therefore, avoiding antibiotic treatment when possible is an essential strategy to maintaining biotin levels and supporting one's health.
Other individuals with intestinal malabsorption complications such as those with leaky gut syndrome or another inflammatory gut disorder should consider treatment to repair the intestinal tract and improve the ability of cells to receive biotin and other nutrients.
Eggs contain a protein called avidin that when consumed raw inhibits the ability of the body to effectively absorb biotin. Cooking eggs destroys the avidin protein disabling it from affecting biotin absorption. Try eating foods rich in biotin such as almonds, sweet potatoes, raspberries, nuts, mushrooms, avocados, cauliflower and wild caught salmon.

Supplements
When biotin levels are low, many times other B vitamins are low as well. Such as B2, B6, folate and often B12. For general maintenance a supplement with 300-400 mcg (100-133% of RDA) of biotin daily is a good option.

Sign #2: Oral Health Problems
Oral health reflects the relationship you have with consuming proper nutrients in your diet. Please consider that many vitamins and minerals are responsible to protect the oral cavity. Nutritional deficiencies can manifest in various ways in the oral cavity and develop into more severe health challenges down the road. For instance, consider the following nutrients and there effects on supporting structures in the oral cavity:

Vitamin A & D: Supports tooth enamel formation and oral epithelium, aids in absorption of calcium and phosphorus deposit in teeth, assist in wound healing, supports salivary gland function
Vitamin C: Fights infection, speeds up healing to stress on tooth cavity and gums, supports dentin and collagen formation, aids in calcium and iron absorption
Vitamin B2 (Riboflavin) & Vitamin B3 (Niacin): Aids in breakdown of carbs, proteins, fat and ketone bodies.
Vitamin B1 (Thiamine): Helps convert energy from carbohydrates
Vitamin B6: Aids in synthesis of red blood cells and assist in metabolism of proteins, fats and carbs
Vitamin B12: Supports gum health and wound healing
Iron: Supports salivary gland function, supports tooth, tongue and gum structure, regulates inflammation and is associated with ability to taste
Zinc: The role involving zinc's therapeutic effects on oral health is unclear but is an important mineral essential for a healthy immune response and prevention of complications to tongue

These symptoms of nutritional deficiencies are often associated with vegetarians who do not consume enough essential nutrients through diet because animal products contain many of the fat soluble vitamins needed to maintain oral health.
Individuals also susceptible to nutritional deficiencies in which symptoms manifest in the oral cavity include people with gastrointestinal diseases, thyroiditis, autoimmune disorders, and people who consume proton inhibitor medications

Related Deficiencies
Common vitamin and minerals associated with poor oral health include a complex of B vitamins including riboflavin (B2), B12 and niacin (B3) as well as minerals like iron and zinc. The effects of nutritional deficiencies for each nutrient listed above can result in the following problems:

Vitamin A & D: Deficiency results in thinning enamel
Vitamin C: Deficiency leads to bleeding gums and slow wound healing associated with gingivitis
Vitamin B2 (Riboflavin) & Vitamin B3 (Niacin): Deficiency causes inflammation of tongue, cracked lips, and burning or dryness of oral cavity
Vitamin B1 (Thiamine): Deficiency results in cracked lips and inflammation of mouth such as burning tongue or muscle weakness
Vitamin B6: Deficiency can lead to burning sensation in mouth and periodontal disease
Vitamin B12: Deficiency can cause inflammation in oral cavity, ulcers in the mouth and periodontal disease
Iron: Deficiency causes inflammatory conditions of mouth, anemia, painful and burning sensation of tongue as well as dysfunction of the salivary gland
Zinc: Deficiency can cause BMS or burning mouth syndrome

Remedy
Nutritional deficiencies in any of these nutrients can result in weakened immunity and a higher risk for infection. Unless you have specific dietary restraints, excellent protein sources containing iron, zinc and B vitamins are found in wild caught salmon, free-range poultry and organic and free range sourced eggs.
Watch out for phytate containing foods such as grains, legumes and nuts. These phytic acids bind to minerals like zinc and iron and reduce our ability to absorb them. Always soaking and sprouting nuts and seeds removes the phytic acids and enhances the bioavailability of the nutrients in the nut or seed. Additionally, be sure to use fermented foods which have a higher amount of B vitamins and good bacteria and enzymes to enhance the digestive process.
Add more vegetables to your diet high in vitamin C to boost the availability of iron into the body. Foods include kale, cruciferous vegetables like cauliflower and broccoli, tomatoes, red bell peppers and citrus fruits like lemons and limes. Especially if you follow a specific diet, it is crucial to receive B vitamins from foods like avocados and dark leafy green vegetables.

Sign #3: Muscular Cramps in Legs
Frequent muscle cramping in the calves, arches of the feet and a stabbing sensation in your toes may be a sign that you are deficient in one of the critical nutrients that work in balance to control other ions.
You may just be working up a sweat more often than before which increases your loss of electrolytes. However, whether your cramps occur over short or long term periods this symptom should be treated accordingly.

Related Deficiencies
Magnesium deficiency is one of the most common nutrients we are deficient in. It is also one of the most critical minerals in supporting healthy nerve function in the body aiding in muscle relaxation and contraction, and acting as an electrolyte in bodily fluids amongst other life-giving functions. Depleted magnesium levels can lead to the imbalance in calcium ion channels throughout the body which manifest as a number of health symptoms. Along with magnesium, a potassium deficiency can cause cramping in leg muscles. Potassium is also involved in maintaining the integrity of cellular fluid and works closely with other minerals like calcium to support nerve function and smooth muscle tone.

Inadequate calcium absorption or deficiency may also be to blame for those tight muscles. Calcium is involved in muscle contractions and assists in generating nerve impulses. Vitamin D is critical to regulate and increase the absorption of calcium and may be an underlying cause or another underlying issue of your calcium deficiency. However, because the three nutrients play a role in preventing muscle cramping, any one deficiency in magnesium, potassium or calcium should not be ruled out.

Remedy
Excellent sources of magnesium in foods are found in avocados, pumpkin seeds and unsweetened cacao while Brazil nuts and almonds contain high amounts of both magnesium and potassium. Both calcium and magnesium can be received in combination with a healthy ratio of vitamin D3 to regulate calcium absorption in fermented foods like kefir, yogurt and milk from 100% grass-fed animals. Coconut water and coconut water kefir are great sources of potassium.

A good and effective combination includes doing 3 Epsom salt baths each week, 3 days of sunbathing at least 30 minutes with 40% or more of the body getting high quality sun exposure, using fermented foods and drinks like coconut water kefir and an avocado daily. In addition, I recommend using generous amounts of Real Salt on food and hydrating well throughout the day. Consume some dark green leafy veggies each day for calcium and anti-oxidants.

Many essential oils have natural antispasmodic qualities, which help inhibit problems associated with spasms, cramps and muscle pulls. Some good ones include lavender, chamomile, rosemary or cypress. You can massage these onto your legs, diffuse them in your home and put them into your Epsom salt bath.

Sign #4: Itchy Red Rashes, Acne & Blemishes
Several skin problems are associated with nutritional deficiencies. Skin conditions such as psoriasis, eczema, severe acne and even skin pigmentation disorders may have you trying to alleviate the problem with skin moisturizers and anti-inflammatory drugs.

However, understanding the cause will help you find a cure. Learning if your skin blemishes are caused by a lack of adequate nutrients in your diet may be the first step to fixing to your problem. The most common nutritional deficiencies with these conditions include fat soluble nutrients such as vitamin A, vitamin D and vitamin E. Also, omega 3 fatty acids and gamma linoleic acid (GLA) are key for healthy skin.

Most people wouldn't realize this, but if you don't consume a healthy diet and have a lot of stress, you can develop a lot of skin blemishes. To remedy this, you can try loading up on foods rich in vitamin A and E such as grass-fed butter and vegetables and maybe supplement with a high quality omega 3 supplement with added GLA each day.

Related Deficiencies
The World Health Organization (WHO) recognizes that vitamin A deficiency is a public health concern affecting more than half of the globe and vitamin D is virtually an epidemic considering 90% of the population is deficient in this critical nutrient.
Most people are also deficient in the long chain omega 3 fatty acids EPA and DHA as well and this can result in more inflammation in the skin and sebum glands and the development of acne.

Vitamin A Deficiency
Vitamin A, also referred to as retinol in skin care products, is critical to be maintained at normal levels. Vitamin A is necessary for a healthy immune response in the skin and can inhibit inflammatory skin reactions like persistent acne.

Perhaps more severe than acne, vitamin A supports the integrity of cells that make up epithelial tissue and a lack of vitamin A in diet can cause dry, scaly skin that stimulates premature aging.

Vitamin D Deficiency
The Vitamin D Council summarizes the latest news and research on vitamin D and estimates that individuals who experience skin issues like eczema are commonly found to be deficient in this nutrient. Furthermore, studies show that individuals with the lowest levels of vitamin D exhibit more severe eczema symptoms than those with higher concentrations.

Eczema involves inflammation of the skin and can appear anywhere on the body. A rash can be characterized by dry and flaky skin but can also be more severe causing extreme redness that is itchy and looks infected. Similar to eczema, psoriasis causes skin irritation and redness that is commonly treated with synthetic vitamin D3 ointments

Remedy
Foods rich in vitamin A include liver, organic eggs from pastured chickens, dark green vegetables, carotenoid containing produce like carrots and sweet potato as well as milk from 100% grass-fed cows. One of my favorite sources of vitamin A is organic, grass-fed butter or ghee. I use these generously each day. I love butter!

Although the sun is the primary origin of vitamin D synthesis for your skin, grass-fed butter is also high in vitamin D. You may consider supplementing your diet with cod liver oil as this provides a healthy balance between vitamin A and D. Be sure to keep all sugar out of your diet and look out for other triggers like dairy proteins and gluten.

Try adding in probiotics to support gut health and applying coconut oil and gentle essential oils like lavender to your face to help improve the skin's microbiome and reduce inflammation on the surface of the skin. You can also find non-toxic facial cleansers with agents like activated charcoal that can be very helpful.

A great source of the long-chain omega 3 fatty acids EPA and DHA is through a purified fish oil. I personally recommend and use Nordic Naturals Cod Liver Oil because it has high amounts of fat soluble vitamin A, 1000 IU of vitamin D and a healthy dose of EPA and DHA.

#5: Abnormal Sensations in Hands or Feet
Have you ever experienced a tingling in your toes? How about a numbness in your hands or the sensation of pins and needles in your feet? These minor and seemingly insignificant symptoms can be a sign of a serious health problem. Symptoms may be slow to develop but become more severe and lead to serious health consequences over time.

Related Deficiencies
Vitamin B12 & Folate (Vitamin B9): Since the intrinsic relationship between vitamin B12 deficiency and disease was first recognized in 1849, researchers have fought to understand the many metabolic roles this vital nutrient plays in maintaining health. Vitamin B12 is involved in a key reaction that regulates nerve function, supports DNA synthesis and helps regulate specific amino acid levels like homocysteine from becoming toxic.
Folate is another B vitamin involved in similar neurological pathways. A deficiency in vitamin B12 and folate are associated with inflammatory conditions throughout the body. However, severe problems that can arise from a vitamin B deficiency like Crohn's Disease may be masked by less problematic symptoms early on. One of these early body signs is neurological damage manifested as numbness or tingling in areas of the body such as hands and feet.

Vitamin B6: Although vitamin B6 is present in many food sources and many people in developed countries have healthy levels, there are risk factors that can increase vitamin B6 deficiency. For instance, vitamin B6 deficiency is more common in the elderly, women and smokers.

Even in a margin of the population, vitamin B6 deficiency is still a concern as it assists in many metabolic functions including neurotransmitter function and the metabolism of carbs, fatty acids, amino acids and organic acids.
Vitamin B6 is also involved in nerve conduction and impulse due to its many interactions with other nutrients. A lack of vitamin B6 can trigger nerve damage if gone untreated over a lengthy duration.

Remedy
Foods containing a complex of B vitamins are primarily of animal origin such as meat, eggs, dairy and poultry. This is why vegans and vegetarians are at an increased risk of vitamin B deficiency. Although vitamin B12 is bound in protein in animal products, vitamin B6 can be obtained from meat as well as green leafy vegetables.
Some individuals have genetic issues such as pyroluria that cause them to need much higher B6 levels. Other people have a dysbiotic gut and the bacteria are unable to produce adequate B6 levels. This is where fermented foods can be especially helpful sources of highly absorbable B6.

Reasons for Nutritional Deficiencies
There are several reasons why someone may have nutritional deficiencies. These include a diet that is low in micronutrients and high in sugar and processed foods. The lesser known reasons include low stomach acid and leaky gut syndrome which cause poor nutrient absorption.
Additionally, poor blood sugar balance and chronic stress deplete key nutrients and lead to nutritional deficiencies. All of us have had one or more of these factors for a period of time in our life and it is quite possible you are struggling with one right now that is contributing to nutritional deficiencies in your body.

Key Nutritional Tips:
Above all, consuming a wide variety of nutritional antioxidants sourced from all the colors of the rainbow in fruits in vegetables can help prevent nutritional deficiencies. Consider eating a superfood every day and choose to have a salad as one of your meals. Be sure to choose organic produce to consume foods with the highest nutritional density.

AVOID: Processed and commercialized meats should be avoided all together. When choosing to eat red meat, make the choice to consume only grass-fed red meat. You should also consider the following dietary recommendations:

Avoid unhealthy fats high in trans-fats or partially hydrogenated oils found in butter substitutes, ice cream, vegetable oil and generally all processed foods.
Avoid, if not limit your intake of fermentable carbohydrates from processed foods.
Avoid simple sugars including high fructose corn syrup and table sugar which feed carcinogenic bacteria and create metabolic disturbances.
Do choose to drink purified water, probiotic beverages like coconut water kefir and herbal teas in replacement of your soda, juice and energy drinks

Click here for the entire article, with references and additional info.

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How To Heal The Toxic Brain

Always Tired?

Nutritional Deficiencies

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