6 STEPS TO GETTING BEYOND EXHAUSTION - FOREVER
Exhaustion can have many causes. Overcoming exhaustion, on a consistent basis requires that the underlying causes be understood and addressed. When these areas are dealt with energy levels rise and feelings of vitality and well being increase. Exhaustion can be caused by a number of factors – disease, mental burnout, your diet, long-term stress and even lack of exercise. Symptoms of exhaustion are subtle at first and become progressively worse with time. Here are seven steps to prevent and recover from exhaustion.
ELIMINATE MEDICAL ISSUES
A visit to a medical and/or naturopathic doctor is a wise idea to establish that none of the following are a problem for you:
- Adrenal Fatigue & Adrenal Exhaustion
- Blood Sugar Imbalances
- Food Allergies and Gluten Sensitivity
- Heavy Metal Toxicity
- Hormone Depletion
- Hypothyroid Problems
- Vitamin/Mineral/Fatty Acid/Amino Acid Deficiencies
- Yeast and Fungus Infections
INCREASE PHYSICAL EXERCISE
When medical issues have been eliminated begin a simple exercise program such as interval training or sprint interval training. This is an easy way to move into cardiovascular exercise. It is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. Sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and conditioning, improved glucose metabolism, and improved fat burning. Plus they are fun.
In addition yoga is a natural way to keep the body toned and stretched. For those recovering from exhaustion it is a great stress reliever too.
REDUCE STRESS IN YOUR LIFE
Mental exhaustion symptoms profoundly affect the physical body, as the mind and body are deeply interconnected. Physical symptoms of mental exhaustion include feeling tired most of the time, becoming sick often, frequent headaches, back pain and muscle aches. Changes in appetite or sleep habits are also symptoms of mental exhaustion. Start the day with some form of relaxation for at least 15 minutes: meditate, write in a journal, stretch or read something inspiring. Eating well, sleeping enough and exercising regularly also help you deal with the stresses of modern life. Learning how to say "no" is a great way to prevent exhaustion, as are taking a break from technology, doing creative activities, learning and practicing stress management techniques.
LEARN TO FEEL YOUR EMOTIONS
This is a difficult one for most of us. We are raised in a society that offers so much distraction it is easy to lose touch with our inner emotions. Feel bad? Eat a bag of chips, watch TV, buy a lottery ticket and worse yet drink a martini or take a pill. Avoiding our painful emotions, our shame, guilt and fear uses more energy than running a marathon and by the end of a day most of feel like we have done just that. Instead when the urge arises to avoid, and you will recognize it when you find yourself lying on the couch with the remote in your hand, take a moment to check in with your body. Ask yourself – “what am I feeling?” Go deeper than – “I feel exhausted.” Try to name the feeling – frustration, hurt, envy. Then ask yourself – “Can I just be with this feeling for two minutes or even two seconds” when the feeling is too uncomfortable. Allow yourself to simply feel it. Amazingly it will release leaving you fresh, relaxed and open to new energy.
IMPROVE YOUR DIET
We all know we should eat more fruit and veggies. But do we? With the plethora of food available to us it has become our responsibility to set limits on ourselves. Where our hunter/gatherer ancestor’s food choices were limited by what was available to them we have the task of limiting ourselves. Now we must spend time choosing the best food that suits our body types. Each of our bodies responds differently to certain foods and if we pay attention to which foods ‘like’ us and which ones ‘hate’ us we can soon find our way through the maze of choices. It may be a Paleo type diet, vegan, modified vegetarian. We might be sensitive to gluten or have other food allergies. It is time to get curious. Have you ever asked yourself – “What does my body like to eat?”
SUPPLEMENT YOUR ENERGY
If your diet has not been good for some time these may help you get your energy back:
- B-vitamins, particularly vitamins B1, B2, and B3, play central roles in energy production.
- Alpha lipoic acid, a powerful antioxidant, helps cells efficiently burn glucose and increases energy production.
- Carnitine, a component of protein, helps transport fats into cells where they are burned for energy.
- Coenzyme Q10 plays key roles shuttling around energy-carrying electrons and protons in OXPHOS, leading to higher ATP.
With these six steps in place your exhaustion will quickly recede. Then life will become fun again.