Eating nutritious, whole, and minimally processed foods that are prepared in ways you enjoy has inherent value. So does moving your body regularly in ways that work your muscles, heart, and lungs. Here are six small-but-significant wins you may experience as you work towards your overall goals:

Better health markers. Positive changes in blood pressure, blood sugar, and cholesterol levels can be a sign that your new nutrition and exercise habits are “working.” However, genetics also plays a role, so some people will see more significant changes from diet and lifestyle than others.

More energy. Nourishing yourself with healthy meals and snacks spaced throughout the day will give your body the fuel it needs to run optimally, which can reward you with steady energy levels. Similarly, “spending” energy each day on physical activity will yield you even more energy.

Better digestion. Changes to eating patterns such as reducing meal skipping, eating more fiber-rich plant foods, putting down your fork when you are satisfied but not stuffed, and reducing late-night eating can all improve digestion.

Improved sleep. Shifting more of your food intake to earlier in the day—starting with eating breakfast, then making lunch a bigger meal than dinner if you can—can also promote more restful sleep and may have other health benefits. Regular exercise can also help you sleep better.

Increased fitness. Regular exercise doesn’t always lead to weight loss, but it does improve your strength, endurance, and flexibility. Not only is maintaining and building muscle and cardiovascular fitness important for health, especially as we age, but you’ll find that many routine daily activities become easier as you become stronger.

Greater resilience. Supporting your body with nutrition and the movement it needs supports physical and mental health, which can help you recover from stressful events big and small.

Another benefit of looking beyond the scale—even if you do hope to see the number on the scale shift—is that when you pay attention to how the results of your new habits make you feel every day, this can be more motivating than simply focusing on a far-off goal.

You may also notice a synergy to the changes you’re making. For example, eating better and staying active may improve your energy and help you sleep better, and feeling refreshed and energetic can make it easier to plan and prepare nutritious meals and decide to go for a walk instead of lounging on the couch…which continues to support energy and good sleep.

When you feel better and know you’re feeling better, this can strengthen your new nutrition and exercise habits. It becomes easier to do the work to maintain those habits long term, and to return to them if you find yourself off-track along the way because life threw you a curveball.

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Seasonal allergy can start when trees start to pollinate. Tree pollen allergies can start as early as  February. Grass pollen starts next in early spring. If you live in a tropical climate, grass pollens may be around most of the year. A rainy April or May can cause mold pollens to last into the fall. Weed pollens, especially ragweed, kick in from August through November.

What Causes Allergy Fatigue?

According to the American College of Allergy, Asthma & Immunology (ACAAI), although you might not think about fatigue or sleepiness as allergy symptoms, untreated allergies often lead to these symptoms. One reason is that an allergic reaction can release chemicals in your body that directly cause fatigue.

A more obvious cause is lack of sleep. When you can’t breathe well through your nose or you are coughing and sneezing all night, it’s hard to get a good night’s sleep. Finally, if you are not careful choosing the right over-the-counter (OTC) allergy medications (that aren’t non-drowsy allergy medicines), they may cause drowsiness or disrupt your sleep.

Do Antihistamines Make You Sleepy?

It depends on the type. Allergy symptoms are caused by your body’s defense system, called the immune system. If you have allergies, your immune system identifies otherwise harmless substances like mold spores or tree pollen as foreign invaders, and launches an attack against them. One of the main chemicals released is histamine. It causes allergic rhinitis and itchy, watery eyes. To treat your seasonal allergy symptoms, you may opt for over the counter medication found in the allergy section of your pharmacy. These are OTC antihistamines and are effective for some seasonal allergy sufferers because they block the effects of histamine.

There are two types of OTC antihistamines. Older antihistamines, called first-generation antihistamines cause drowsiness along with dry eyes and constipation. Common brand names are Benadryl and Chlor Trimeton. Both the FDA and ACAAI suggest avoiding these antihistamines.

The best bet is to ask your doctor to recommend an OTC allergy medication or to choose a newer non-sedating OTC antihistamine. Non-sedating means it won’t make you sleepy. There are several OTC non-drowsy antihistamine brands, such as Zyrtec, Claritin, and Allegra. Look for non-sedating on the label or ask your pharmacist.

Other Non-Drowsy Allergy Medicines

In addition to non-sedating antihistamines, there are other OTC options to treat your allergies. These include:

• Intranasal corticosteroids. These are nasal sprays that block immune system swelling and irritation (inflammation). These nasal sprays block persistent nasal allergy symptoms. Several are available OTC, and others by prescription.
• Decongestant nasal sprays. These sprays give immediate results for nasal congestion by shrinking your nasal tissues. The problem is that they have a rebound effect, your nasal tissues may swell up even worse when the medication wears of. These sprays should only be used for a few days at most to relieve nasal congestion.
• Pseudoephedrine (Sudafed). This medication is an oral decongestant that opens up your nasal passages, but it has significant side effects including loss of appetite, palpitations, and insomnia. Although it is a stimulant – it is the main ingredient of methamphetamine – it can cause sleepiness indirectly by interfering with your sleep schedule. Because of these side effects, you need to ask a pharmacist for pseudoephedrine. It is kept off the pharmacy shelves.

How to Tell the Difference Between COVID and Seasonal Allergies?

COVID 19 and seasonal allergies have different causes, but share a lot of the same symptoms. It is important to know the difference. You can try to treat your seasonal allergies with OTC meds, but with COVID 19 symptoms you will need a call to your doctor. _[5]

• Symptoms that can occur in both COVID 19 and seasonal allergy are cough, fatigue, sneezing, sore throat, runny nose, red eyes, and loss of smell or taste.
• Symptoms of seasonal allergy that are not seen in COVID 19 are itchy nose or eyes.
• Symptoms of COVID 19 that are not seen in seasonal allergy are fever, muscle aches, nausea, vomiting, or diarrhea.
• COVID 19 can cause difficulty breathing. Seasonal allergies do not cause difficulty breathing or shortness of breath unless you also have asthma, and your allergies trigger an asthma attack.

Final Tips for Managing Seasonal Allergy Fatigue and Other Symptoms

If you are struggling to control allergy symptoms on your own, see your health care provider. You may want to see an allergy specialist. You can be tested to find out which allergies you have, which can help you avoid them. Avoidance is often the best treatment. Your doctor may prescribe effective allergy medications that are not available OTC, including an antihistamine nasal spray or allergy shots, called immunotherapy. Other management tips include: _[2,3]

• Check weather reports for pollen levels. Avoid outdoor activities on high pollen days.
• Keep your house and car windows shut and turn on air conditioning during allergy season.
• Take a shower and change your clothes after coming home during allergy season.
• Wear a mask when outdoors, especially when mowing the lawn or raking the leaves.
• Remember that spring and summer pollen levels are highest in the evening and fall pollen levels are highest in the morning. All pollens are higher on dry and windy days.

The post Can Allergies Make You Tired? appeared first on University Health News.

Iron is essential for health because it is needed to form proteins called hemoglobin and myoglobin. Hemoglobin carries oxygen to your body in red blood cells and myoglobin carries and stores oxygen in your muscles. Iron deficiency causes symptoms like fatigue, weakness, lightheadedness, and confusion. [1]

In third-world countries, where iron deficiency is very common, there has been some interest in encouraging the use of iron cookware as a way to prevent or treat iron deficiency, since food sources, medical care, and supplements may be limited. However, research shows that although cooking in iron may increase iron in your blood, it is not a reliable substitute for diet or supplements. [2]

What the Research Says

According to a recent review of studies on iron-containing cookware for the reduction of iron deficiency anemia, published in the journal PLOS ONE, there is some evidence that using iron cookware may reduce iron deficiency anemia in children, but more research is needed regarding the safety and effectiveness. Researchers from the University of Arizona Medical School found that the effects of iron absorption from cookware depends on your age, the size of the pot, the type of food you cook, how long you cook, and even the age of the cookware. [2]

The researchers reviewed eight studies on increasing hemoglobin from iron cookware. Forty percent of these studies found some increase in hemoglobin. In six studies that looked at increased iron levels in blood from iron cookware, 50 percent found some significant increase. These increases were most common in children. Ultimately, the researchers concluded that iron benefits from iron cookware are not highly significant, require more research, and would probably be most effective if combined with food-based strategies. [2]

Research also shows that the amount of iron you can absorb depends on the type of food you cook. Acidic foods and moist foods may absorb more iron. For example, you would get more iron from cooking spaghetti sauce for a long time than you would frying meat for a short time. The Arizona researchers caution that there has not been enough research on safety. Too much iron can cause iron toxicity with symptoms like nausea, diarrhea, and bleeding. This may be a risk for young children if they eat a lot of food cooked in iron. [2,3]

Foods that Prevent Iron Deficiency

Eating a balanced diet is the best way to prevent iron deficiency. There are two types of iron, heme and non-heme. Heme iron comes from animal foods like meat, poultry, and fish. These are the richest sources of iron and the easiest to absorb. Non-heme iron is found in whole grains, nuts, seeds, legumes, and leafy green vegetables. Adding vitamin C to non-heme foods increases iron absorption. Iron is often added (fortified) to cereals and breads. [1]

Highest iron animal and plant foods include:

• Shellfish
• Beef or chicken livers
• Canned sardines or tuna
• Dark chocolate
• Beans
• Dried fruit
• Spinach
• Lentils [1,4]

What’s the Best Treatment for Iron Deficiency?

If you suspect you have iron deficiency or your doctor diagnoses iron deficiency with a blood test, the best treatment is an iron supplement. According to the Mayo Clinic, you should let your doctor prescribe iron supplements. Iron deficiency is not something you should try to treat on your own. There are several types of iron supplements and the dose has to be adjusted for your age, medical condition, and iron level. Treatment should be combined with repeated blood tests. Too much iron can cause side effects and can be toxic to your liver. [4]

Symptoms of Iron Deficiency

You could be at risk for iron deficiency if you lose too much blood for any reason, don’t get enough iron in your diet, are unable to absorb iron, or you use up too much iron. If you are a vegetarian you may not get enough iron. If you have a digestive disease, like celiac disease, you may not absorb enough, or if you are pregnant, you may use more than you take in. Let your doctor know if you have these signs or symptoms:

• Fatigue, weakness
• Lightheadedness, headache, dizziness
• Confusion
• Cold hands and feet
• Pale skin
• Shortness of breath
• Rapid heartbeat or chest pain
• Sore tongue
• Brittle nails or loss of hair [1,4]

RECOMMENDED FOR YOU

• Iron Deficiency Could Be A Cause of Fatigue
• Cooking with Coconut Oil: Not a Healthy Option, Says the American Heart Association
• Wild-Caught vs. Farm-Raised Fish and Seafood

SOURCES

1. Harvard School of Public Health, Iron | The Nutrition Source | Harvard T.H. Chan School of Public Health
2. PLOS ONE, Iron-containing cookware for the reduction of iron deficiency anemia among children and females of reproductive age in low- and middle-income countries: A systematic review – PubMed (nih.gov)
3. Columbia.edu, Does cooking with cast iron pots and pans add iron to our food? | Go Ask Alice! (columbia.edu)
4. Mayo Clinic, Iron deficiency anemia – Symptoms and causes – Mayo Clinic

The post Does Cooking in Cast Iron Help Iron Deficiency? appeared first on University Health News.

The Dangers of Energy Drinks

The answer to “Is Red Bull Bad for you?” is self-explanatory when you consider that energy drinks often contain the following:

• High levels of caffeine (about 4 cups of coffee)
• High levels of sugar
• Artificial colors and flavors
• Added stimulants and compounds

Putting all these factors together, energy drinks like Red Bull really are not good for your body. High levels of caffeine and sugar can be extremely dangerous to the body and have even been shown to stop the heart when consumed in excess.

The acidity of energy drinks is potentially harmful to bone, muscle, and brain health. Energy drinks are also extremely addictive, causing you to depend on them to boost your energy. They may also elevate blood pressure, as we discuss below.

 

After Drinking Just One Energy Drink, Blood Pressure May Elevate

A 2015 study found that after adults drank one 16-ounce can of an energy drink, the average systolic blood pressure of the participants increased by 6.2 percent after consumption, while the average diastolic blood pressure increased by 6.8 percent after consumption._[1]

Additionally, norepinephrine levels increased by 74 percent after drinking the energy drink; elevated norepineprhine can cause changes in blood pressure, heart rate, and heart function._[1] Researchers conclude that the changes in blood pressure and norepinephrine levels may increase one’s chances of cardiovascular problems.

Other studies have found similar effects—that energy drinks lead to significant increases in blood pressure readings, which can increase cardiovascular problems, as well as cause anxiety after consumption._[2]

Caffeine itself has blood-pressure-raising effects, which may partly explain why energy drinks are so dangerous when it comes to keeping blood pressure in the healthy range._[3] But studies show that energy drinks raise blood pressure by other mechanisms, too, different from caffeine alone._[4]

A study reported by the American Heart Association (AHA) found that energy drinks can increase blood pressure and cause changes in the heart’s electrical activity. Healthy young adults that drink 32 ounces of an energy drink had heart and blood pressure changes that were more than expected from the amount of caffeine. These dangers may be due to the addition of other stimulants added to caffeine. AHA recommends that anyone with a history of heart or blood pressure problems should avoid energy drinks.

So, How Can A Person Get Energy Without an Energy Drink?

If you want to avoid the negative health effects associated with energy drinks, and especially if you have high blood pressure and want to protect your heart, stay away from products like Red Bull and 5-Hour Energy. Instead, look to natural alternatives for boosting your energy levels.

For starters, try an energy-boosting food to keep you alert instead. You also may want to look to make improvements to your overall diet and use vitamins to increase your energy levels.

Here are some of the best foods for energy. Try these delicious, energy-sustaining combos!

The best foods for energy include combinations of protein and whole grains to keep you alert longer. Next time, try these combos instead of an energy drink.

Originally published in 2015, this post is regularly updated.

SOURCES

[1] JAMA. 2015 Nov 8:1-3. [Epub ahead of print]
[2] Circulation. 2015;132:A12689.
[3] Pediatrics. 2011 Mar;127(3):511-28.
[4] Physiol Rep. 2015 Feb 25;3(2). pii: e12290.
[5] Energy drinks may provide jolt to heart, blood pressure | American Heart Association

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The vitamin B12 plays crucial roles in maintaining the health of your blood cells, digestive system, brain, and nervous system. While fatigue due to anemia is sometimes a symptom, recent research shows that many people have vitamin B12 deficiency without anemia or significant fatigue. Instead, they may have vitamin B12 deficiency symptoms that are more related to impairments in the nervous system.

Low B12 Symptoms

In the nervous system, vitamin B12 is necessary for the formation of myelin, a whitish insulating sheath around nerve fibers that increases the speed at which impulses are conducted. It is also needed for the production of some neurotransmitters. Other common symptoms are caused by loss of red blood cells, called anemia.

The most common symptoms of low vitamin B12 include:

• Numbness, tingling in the hands and feet
• Weakness
• Dizziness
• Memory loss
• Attention deficits
• Irritability
• Depression
• Sore mouth and tongue
• Fatigue
• Shortness of breath on exertion
• Constipation
• Lightheadedness or fainting
• Loss of appetite and weight loss

Risk Factors for B12 Deficiency

Risk factors for vitamin B12 deficiency include:

• Being over age 50 because you may produce less stomach acid and have trouble absorbing B12 from your diet
• Having a disease called pernicious anemia, which decreases stomach acid and B12 absorption
• Being a vegetarian, because B12 is not found in plant foods
• Having a digestive system disease or surgery that interferes with your abiotic to absorb B12

How to Treat Vitamin B12 Deficiency Symptoms

Treatment for vitamin B12 deficiency usually starts with B12 injections. Some patients need regular injections for life, depending on the cause of the deficiency. After vitamin B12 shots have returned the body’s levels to normal, it’s possible to switch to oral vitamin B12 supplements.

Research shows that people who are not B12 deficient do not benefit from supplements. If you have symptoms of B12 deficiency talk to your doctor. The best way to diagnose B12 deficiency and the cause is with blood testing.

RECOMMENDED FOR YOU

• The Top B12 Foods for Every Diet
• Vitamin B12 Shots May Provide Benefits for Chronic Fatigue
• B Vitamins for Memory: Niacin Benefits for Alzheimer’s Disease

SOURCES

• Vitamin B12 – Consumer (nih.gov)
• Vitamin B12 | The Nutrition Source | Harvard T.H. Chan School of Public Health
• Vitamin B-12 – Mayo Clinic
• Nutrients. Nov 2013; 5(11): 4521–4539.

This post originally appeared in 2014 and has been updated regularly.

The post Vitamin B12 Deficiency Symptoms, from Fatigue to Mouth Sores appeared first on University Health News.

Epstein Barr virus causes fatigue

Epstein-Barr virus is a herpes virus responsible for infectious mononucleosis, a viral infection infamous for causing chronic fatigue and, in some cases, for causing long-term suffering with chronic fatigue syndrome. While there are a number of underlying causes of chronic fatigue syndrome, in a subset of patients the disease starts with infectious mononucleosis. Studies suggest that these patients have an impaired immune response to the Eptsein-Barr viral infection.[2]

Vitamin C levels are commonly low

Nearly 25% of US adults have below-adequate vitamin C blood levels and 6% of the adult population is classified as having a vitamin C deficiency.[3] The true number of people with poor vitamin C status is likely even higher, given that early symptoms of vitamin C deficiency are vague. Early vitamin C deficiency symptoms include fatigue, malaise, and depression and may manifest as a reduced desire to be physically active.[3]

Vitamin C IV therapy decreases Epstein-Barr antibodies

The recent study was one of the first clinical studies to examine the effects of vitamin C IV therapy on infection with Epstein-Barr virus.[1] The researchers evaluated data from 35 men and women diagnosed with chronic fatigue or other conditions who had Epstein-Barr virus antibodies measured before and after treatment with IV vitamin C.

Almost all of the 35 subjects showed improvement and all had lower levels of antibodies to the Epstein-Barr virus following IV vitamin C treatment. For example, levels of IgG antibodies to the virus’s early diffuse antigen (EBV EA IgG) decreased on average by almost a half. The more sessions of vitamin C IV therapy the patients had, the greater their decline in EBV EA IgG levels. Those who had five or more sessions had a significantly greater percent decrease in antibodies over time in comparison with infected people who did not receive intravenous vitamin C.

The researchers also discovered that those who had higher blood levels of vitamin C before the start of treatment had lower antibody levels before treatment was initiated, indicating that vitamin C may have been helping control the viral infection all along. Furthermore, they found evidence that the patients with greater infection burdens may have been more significantly vitamin-C depleted and seemed to require more of the vitamin to replenish their tissue levels.

More ways to use vitamin C and other supplements to treat fatigue

The researchers recommended further studies on the effects of vitamin C IV therapy as well as vitamin D and antioxidant therapies in patients with Epstein-Barr infections.

In this collection, you will also find more information on how vitamin C can be taken orally as a supplement along with other supplements to increase energy levels. You don’t need to feel tired all the time. Natural treatments for fatigue are available that you can start using now.

Originally published in 2015, this post has been updated.

[1] Med Sci Monit. 2014; 20: 725–732.

[2] PLoS One. 2014 Jan 15;9(1):e85387.

[3] FASEB J. 2014 Apr28(1):supp 828.3.

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Studies show that taking in as little as 100 mg of caffeine a day, the amount in about 12 ounces of Red Bull or a half-serving of a 5 Hour Energy shot easily causes an addiction in which you develop “tolerance” to caffeine’s stimulating effects. This means you can no longer get the same energy-boosting effects from your usual dose.

How People Subject Themselves to the Dangers of Energy Drinks

Simply put, if your energy drink isn’t energizing you like it once did, you have an energy drink addition. One study concluded that because people who regularly consume caffeine develop tolerance to its effects on sleepiness, they can no longer benefit from caffeine’s ability to enhance mental alertness and performance._[3]

Going just half a day without caffeine was associated with greater sleepiness, lower mental alertness, and poorer performance on tasks measuring memory and reaction time.

Classic Signs of Energy Drink Addiction

With an energy drink addiction, you first start to need the caffeine just to feel “normal” energy levels; then, if you don’t get your usual dose within a short time, you suffer withdrawal symptoms, like sleepiness and headaches. In one study published in the medical journal Drug and Alcohol Dependence, people who drank caffeine every day and then abstained for 16 hours had more fatigue/drowsiness, low alertness/difficulty concentrating, mood disturbances, and headaches compared to people who consume little caffeine._[4]

The dangers of energy drinks mixed with alcohol are related to reduced sensation of intoxication and impaired judgment.

While dependence on caffeine and energy drink addiction is no laughing matter, the serious dangers of energy drinks as reported in JAMA go beyond the addictive nature of caffeine. In one commentary, authors detail the health effects of mixing highly caffeinated energy drinks with various types of alcohol._[2] With as much as 56 percent of college students consuming these mixtures, the concern is that the caffeine offsets the sedating and intoxicating effects of alcohol. Therefore, the drinkers do not realize that they are intoxicated and are thus much more prone to drinking even more and to impaired judgment relative to risky behavior.

The dangers of energy drinks combined with alcohol are mainly related to “increased risk for negative consequences of drinking.” Part of this comes from the misconception by social drinkers that the caffeine from energy drinks can counteract the impairment they would normally get from the alcohol.

The research shows, however, that while caffeine allows moderately intoxicated individuals to respond more quickly than they would without the caffeine, their actual performance was even more impaired. In other words, they may respond more quickly, but their responses are still more incorrect, imprecise, and non-inhibited. Obviously, this is not a good combination.

Other commentaries in JAMA on the dangers of energy drinks highlight problems with caffeine poisoning and toxicity._[1] Increased heart rate and blood pressure, irregular heart rate, and palpitations are potential dangers of energy drinks related to their high caffeine content.

The most common cause of death due to caffeine toxicity is abnormal heart rhythms (arrhythmias). Drug interactions in which multiple drugs and compounds are being metabolized in the same pathway, underlying heart or liver disease, and the influence of other ingredients in the energy drinks may enhance the caffeine’s toxicity.

According to a free patient handout that JAMA encourages doctors to distribute, adults should consume no more than 500 mg of caffeine per day and adolescents should consume only 100 mg or less. Children shouldn’t use energy drinks at all. A 16-ounce cup of brewed coffee contains 170 mg of caffeine whereas 5-Hour Energy has 207 mg and Rockstar 2X has 250 mg per 12 ounces, two of the highest caffeine levels among the contenders.

Natural Energy Drink Alternatives

If you or someone you care about is has an energy drink addiction, it’s crucial to know about the dangers of energy drinks and the negative aspects of caffeine dependence. Only by breaking your energy drink addiction will you be able to once again enjoy the increased alertness and performance improvements that caffeine offers to those not addicted.

If you continue to feel fatigued once you leave the dangers of energy drinks behind and break your energy drink addiction (it takes about a week), it’s important to explore other potential underlying causes of your fatigue and to seek safer, more natural fatigue remedies.

For worthy alternatives to energy drinks, think outside the “drink” arena. Research shows that just taking brisk walk for 10 minutes is a natural pick-me-up. The fresh air and vitamin D you get from sunshine are known energy boosters. Likewise, napping can help. According to research, a 60- to 90-minute nap can restore energy.

Likewise, various foods can fit the bill: Think protein-rich selections like nuts, avocados, whole-grain items like quinoa, oatmeal, or whole-wheat bread, and, of course, fruits and vegetables.

For beverages, you’ll help yourself by replacing energy drinks with tea (iced or hot) or water.

Tell Us About Your Experience with Energy Drinks

Have you known someone who has an energy drink addiction? What has he or she done to overcome that addiction? What advice might you give to others who are still trying to withdraw? Share your experience with your fellow readers so we can help each other.

[1] JAMA. 2013;309(3):243-244.
[2] JAMA. 2013;309(3):245-246.
[3] Psychopharmacology (Berl). 2012 Oct 30.
[4] Drug Alcohol Depend. 2012 Aug 1;124(3):229-34.

Originally published in 2013, this blog is regularly updated.

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What is Ginseng?

Ginseng is one of the best known medicinal plants worldwide. The term “ginseng” actually refers to several species of the genus Panax, slow-growing plants from eastern North America and Asia that have aromatic, tuberous roots. For more than 2,000 years, the roots of Panax plants have been valued in Asian medicine for their ability to improve resistance to stress, invigorate, and tonify. The species of ginseng that is most commonly used and the most widely researched is Asian ginseng (officially known Panax ginseng C.A.Meyer, or Korean, Red, or Chinese ginseng).

Ginseng’s Effect on Unexplained Fatigue

Surprisingly few studies, however, have examined the effects of Asian ginseng on fatigue, despite the fact that fatigue reduction is one of the most well-known ginseng benefits. Thus, to evaluate the anti-fatigue effects of Asian ginseng, a group of researchers recently conducted a randomized, double-blind, controlled trial in 90 subjects with unexplained chronic fatigue _[1]. They published their results April, 2013 in the medical journal PLOS ONE.

The subjects were adults (age from 20 to 65 years) who had experienced chronic fatigue for longer than six months and were screened to rule out diseases that are associated with fatigue, including chronic fatigue syndrome, depression, and anxiety. Subjects were randomly assigned to one of three groups: a placebo group, a 1 gram Panax ginseng group, or a 2 gram Panax ginseng group. Each subject ingested capsules of Panax ginseng extract (totaling 1 or 2 grams daily) or the placebo two times a day for four weeks.

High-Dose Ginseng Benefits

Fatigue was measured at baseline, after two weeks, and after four weeks of treatment using two different tests, the Visual Analogue Scale and the Numerical Rating Scale. For the Visual Analog Scale, patients were asked to indicate their feeling of general fatigue on a scale from 0 to 10, with zero being no fatigue at all, and 10 being unbearably severe fatigue. After four weeks of ginseng treatment or placebo, all groups experienced a decrease in fatigue as measured by the Visual Analog Scale, but the drop in fatigue severity was statistically significant only for the subjects taking the high-dose (2 grams daily) of Panax ginseng extract. Their average Visual Analog Score dropped from 7.3 to 4.4.

Ginseng Benefits Mental Fatigue Symptoms More Than Physical Symptoms

For the second fatigue test, the Numerical Rating Scale, patients were asked seven questions related to physical fatigue and four questions related to mental fatigue. At the end of four weeks, scores for the mental fatigue symptoms were significantly improved by both 1 gram and 2 grams of Panax ginseng compared with the placebo group, with no difference between the 1 or 2-gram ginseng doses. The average score dropped from 20.4 to 15.1, from 20.7 to 13.8, and from 20.9 to 18.8 for 1 gram, 2 grams, and placebo, respectively. Physical fatigue symptoms also improved from baseline, but there was no significant difference between placebo and ginseng benefits on physical fatigue as measured by the Numerical Rating Scale.

Ginseng’s Antioxidant Properties

The researchers hypothesized that the ginseng benefits, such as reduced fatigue and increased energy, may be the result of its ability to act as an antioxidant and to exert its anti-fatigue effects more through mental improvements than through physical ones. Besides physical fatigue, mental problems, such as difficulties with learning, memory or concentration, are characteristic symptoms of chronic fatigue and previous clinical studies in healthy volunteers have shown ginseng benefits cognitive performance and memory _[2,3].

To test the antioxidant hypothesis, they performed a number of blood tests to measure levels of compounds associated with oxidative stress and antioxidants. The subjects with unexplained chronic fatigue in this study had approximately 1.3-fold higher baseline blood levels of total reactive oxygen species, and fourfold higher levels of malondialdehyde, another oxidative stress marker compared to healthy subjects. Both 1 gram and 2 grams of Panax ginseng significantly decreased blood levels of total reactive oxygen species and other markers of oxidative stress compared with the placebo after four weeks of treatment.

“Our results provide the first evidence of the antifatigue effects of Panax ginseng in patients with idiopathic chronic fatigue, and we submit that these changes in antioxidant properties contribute in part to its mechanism,” reported the researchers. “Taken together, these data lead us to conclude that Panax ginseng can be used to combat chronic fatigue,” the study authors conclude.

Panax Ginseng for Chronic Fatigue

If you want to try Panax ginseng for your fatigue, following the same protocol as the patients in this study, take 1000 mg of a standardized extract twice a day, giving the extract at least four weeks to start working. It may take longer to get the full ginseng benefits on your fatigue, so if you notice only small effects after a month, continue for another month or two at the full dose.

Another study revealed additional Panax ginseng benefits including reduced fatigue, pain, anxiety and insomnia in people suffering from fibromyalgia.

The post Benefits of Ginseng: Study Shows Possible Relief for “Unexplained” Chronic Fatigue appeared first on University Health News.

1. Green Tea

Caffeine (coffee, tea, chocolate, cola, energy drinks) is a drug, a strong stimulant that actually generates a stress reaction in the body. Try going for three weeks without caffeine. Most people feel more relaxed and less jittery or nervous, sleep better, have more energy, and experience less heartburn and fewer muscle aches. What’s a good alternative drink? Green tea may be the best because it contains vitamins A, B, C and E, and improves circulation and metabolism. Most varieties of green tea do have some caffeine but at levels that are a fraction of that of coffee, colas or energy drinks.

In addition, green tea contains 2 nutrients that offer a wide range of positive health benefits: polyphenols and L-theanine. L-theanine is an antioxidant found naturally only in tea and a rare mushroom.  Consuming L-theanine is instantly calming. Stress, lack of energy, and inability to focus are issues all of us deal with in our busy day-to-day lives. This is why you should be sipping on green tea (either hot or iced) throughout the day.

L-Theanine has been fairly well-researched and is believed to:

• Boost energy levels
• Decrease stress and anxiety (provides relaxation without drowsiness)
• Increase alertness and improve memory and concentration
• Protect brain cells
• Increase levels of dopamine and norepinephrine
• Lower glutamate activity (which can be high in fibromyalgia)
• Boost T cell production (which can be low in chronic fatigue syndrome)
• Help regulate the sleep-wake cycle

2. Wheatgrass

Wheatgrass is a member of the Poaceae family, which includes a wide variety of wheat-like grasses. Wheatgrass is commonly found in temperate regions of Europe and the United States. It can be grown outdoors or indoors and the roots and stems are used in herbal remedies.

How does wheatgrass boost energy levels? First, wheatgrass is loaded with chlorophyll, which gives it its green color. Chlorophyll is similar to hemoglobin molecules in the blood. Iron is the central atom in hemoglobin while magnesium is the central atom in chlorophyll. Consuming chlorophyll helps:

• Reduce anemia (a major cause of fatigue)
• Decrease inflammation
• Detoxify the body
• Protect against cancer
• Aids in wound healing_[1]

Aside from the high chlorophyll content, there are a variety of beneficial nutrients found in wheatgrass: vitamins A, C, E, beta-carotene, amino acids, calcium, and others. But for boosting energy levels, three nutrients stand out amount the others: B vitamins, especially B12, iron, and magnesium. If you’re worried about gluten, pure wheatgrass—just the grass with absolutely no seeds—does not contain gluten.

Wheatgrass is available planted in capsules, liquid extracts, tinctures, and juices. Some people buy seeds or kits and grow wheatgrass at home, either indoors or outside. It is most often made into juice but can also be used to make tea. One of the best ways to incorporate wheatgrass into your daily diet is to add an ounce or two in your morning smoothie, which leads to number 3 on our “energy-boosting foods” list.

3. Bananas

The nutrients found in bananas include B vitamins, vitamin C, fiber, and both omega-3 and omega-6 fatty acids.  But, bananas best fight fatigue due to the amount of electrolytes they contain: potassium, magnesium, sodium, calcium and phosphorus.

Your body needs the right balance of electrolytes to function properly. Why? The body is about 70 percent water, and small fluctuations in that percentage can be felt quickly. As water levels decline, so do the levels of electrolytes needed to keep the body functioning, such as sodium and potassium. This is when the body becomes dehydrated.

As dehydration progresses, the body has a harder time diffusing internal heat, and tension is created in muscles, joints and organs. That tension often first manifests itself as fatigue.  In fact, dehydration is one of the most under-recognized leading causes of fatigue.  As dehydration progresses, other symptoms develop: muscle cramps, dizziness, headaches, thirst, dry skin, confusion, decreased urination and increased heart rate. So, one of the primary ways to prevent fatigue in the body is to stay properly hydrated and consume an adequate amount of electrolytes, which can be achieved by eating bananas and drinking plenty of water.

4. Water

Since dehydration is the sole reason may people experience fatigue, it makes sense this can be reversed easily by simply drinking more water throughout the day. Unfortunately, many people don’t drink water at all during the day. Instead they drink soda, energy drinks, and coffee, all of which can cause even further dehydration. Ideally, you should consume half your body weight in ounces of water per day. For example, a person weighing 140 pounds should consume 70 ounces of water per day. Your water source is important too. Tap water and even some bottled waters contain many impurities include chlorine and fluoride. So you should use at home some form of reverse osmosis filtering or distilled water and take it with you as you head to work or play.

5. Spinach

Spinach is a very nutrient-dense food. Most importantly, spinach is loaded with iron and B vitamins which are key ingredients for feeling more energized! And, it too contains a good supply of chlorophyll. To get out of an afternoon slump, try eating a spinach salad for lunch or add it to your favorite smoothie. (View our smoothie recipes here and our Healthy Happy Gluten-Free Pancake Recipe which contains a variety of the top energy-boosting foods.)

6. Yogurt

Digestive issues are another major cause of fatigue. And, yogurt is one of the best foods you can eat to improve digestion. You can take all the vitamin and mineral supplements in the world, but if you are not properly digesting and absorbing these nutrients, it will all be for naught.

So, how does yogurt fight fatigue? Yogurt is full of vitamin B12 and probiotics—beneficial bacteria that help strengthen immunity and aid digestion by balancing normal flora bacteria in the gut. Because yogurt aids improves intestinal health, the B12 vitamins it contains get absorbed more rapidly by the body, making it great for a quick energy boost. Additionally, many studies have shown that taking probiotics can help fight chronic fatigue syndrome.

7. Nuts

Nuts are rich in protein, which stabilizes blood sugar levels. Having fluctuating blood sugar is often the cause of feeling lethargic after lunch. So, eating protein at lunch (instead of sugar or junk foods) can prevent afternoon fatigue. Additionally, nuts such as walnuts and almonds are high magnesium and omega-3 fatty acids, which leads to the final delicacy on our list of energy-boosting foods…

8. Wild Fish

Fish is loaded with omega-3 fatty acids, the healthy fat that helps you fight fatigue (and chronic illness).  The fish highest in omega-3 content include:

• Salmon
• Caviar
• Sardines
• Herring
• Tuna

While all of these seafood varieties contain omega-3s, it is important to know where the fish came from. That is, before you chow down on a seafood platter, learn whether the fish is wild or farm-raised. Farm-raised fish contain less omega-3’s than wild fish. Also, farm-raised fish are often injected with hormones or dyes.  So, if you’re looking for the best energy-boosting foods, go with wild fish.

SOURCES

[1] Oregon State University: Linus Pauling Institute

Originally published in 2013, this post is regularly updated.

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Iron Deficiency Symptoms

Iron is needed for the formation of hemoglobin in red blood cells. Red blood cells carry oxygen to deliver it to the tissues throughout your body. If your iron levels are low, then your body may be having trouble properly oxygenating your tissues, and you may have impaired mood, cognitive function, and physical work capacity._[1] Symptoms of an iron deficiency can be widespread and can include the following:

• Fatigue
• Dizziness
• Irritability
• Weakness
• Hair loss
• Pale skin color
• Restless leg syndrome
• Pica (craving to eat dirt, sand, or clay)
• Brittle nails

Causes of Iron Deficiency

The most common deficiency in the world, iron deficiency can be caused by a variety of factors._[1] Chronic blood loss can deplete your body of iron, as hemoglobin in the blood contains iron. Excessive menstrual bleeding, internal bleeding (such as in the gastrointestinal tract from an ulcer), and other excessive blood loss can all cause a deficiency. Conditions that cause malabsorption of nutrients can also impact iron levels, as can inflammatory syndromes. Pregnant women, menstruating women, and athletes are all at high risk of developing iron deficiency._[2] One of the major causes, however, is simple: inadequate intake in the diet.

Determining the cause of your iron deficiency symptoms is very important, so consult your doctor if you think you have them. The symptoms of iron deficiency and anemia (decreased number of red blood cells or hemoglobin in the blood) can be very similar. However, anemia is not always caused by iron deficiency; your symptoms could be due to a more serious complication, and if so, increasing your iron intake won’t help. A blood test can determine if your iron levels are low. Make sure to get your ferritin levels as well as your overall hemoglobin levels checked.

Boosting Your Iron Intake

If you are, in fact, iron deficient, there are many ways to increase your iron intake, primarily through dietary changes._[3] In the diet, there are two forms of iron, heme iron and non-heme iron.

Heme iron is primarily found in meat, poultry, fish, and seafood, and it is much more readily absorbed by the body than non-heme iron. Non-heme iron is found in foods like whole grains, eggs, beans, peas, and lentils._[4]

It is important to consider your diet as a whole. Certain foods can either enhance or interfere with your body’s ability to absorb iron._[4] Follow these tips for maximizing your iron absorption.

1. Increase your consumption of red meat. At least one to two servings of meat, poultry, or fish a day is recommended._[3]
2. If you are vegetarian, increase these iron-rich foods: whole grains, beans, peas, and lentils. You should eat at least four servings of these foods a day,_[3] as the iron in them is not absorbed as easily as the iron found in meat products.
3. Enhance your iron absorption with vitamin C. Vitamin C helps improve iron absorption immensely, so eat more fruits, vegetables, or fruit juices high in this vitamin._[1,3]
4. Avoid factors that may inhibit iron absorption. Calcium, fiber, phytic acid (found in foods like wheat bran and nuts), polyphenols, coffee, and alcohol are all believed to interfere with iron absorption. Don’t eat these foods when you are eating high-iron foods._[3,4]
5. Choose the timing of foods carefully. Include enhancers of iron absorption with meals and keep potential inhibitors between meals. This means that drinking a glass of orange juice with breakfast (high in vitamin C) is a good idea, while drinking coffee or milk (high in calcium) with your breakfast is not._[3]
6. Cook in cast iron pots. This strategy does not require specific dietary changes, only the use of a different piece of cookware. Cooking with cast iron is a very efficient way to increase your iron intake and blood iron levels._[5,6]

The Role of Iron Supplements

Good nutrition and adequate dietary intake of iron should be the first line of intervention; iron supplements can cause side effects like nausea, stomach pain, constipation and diarrhea._[7] But in some cases they can be extremely helpful at relieving symptoms. Especially if you have iron-deficiency anemia, you may be advised to take a supplement. But don’t take an iron supplement without first checking with your doctor—as mentioned before, anemia can be caused by more serious factors than iron deficiency.

Share Your Experience with Iron Deficiency

Please share your tips for dealing with iron deficiency symptoms in the comments section below. Do you have any favorite iron-boosting recipes? Do you take an iron supplement?

For related reading, visit these posts:

• Iron Deficiency Treatment for Chronic Fatigue Symptoms
• Iron Deficient But Not Anemic: A Simple Solution for Fatigue

This article was originally published in 2014. It is regularly updated. 

[1] Nutrients. 2014 Sep 19;6(9):3747-76.

[2] PLoS One. 2014 Nov 6;9(11):e112216.

[3] J Am Coll Nutr. 2001 Oct;20(5):477-84.

[4] Curr Opin Clin Nutr Metab Care. 2013 Nov;16(6):712-8.

[5] J Food Science. 2002;67(9):3301-3.

[6] Indian J Pediatr. 2013 Dec;80(12):985-9.

[7] J Int Soc Sports Nutr. 2014 Oct 18;11(1):50.

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