What is Fatigue? According to a survey guided by the Centers for Disease Control and Prevention, over 15% of women and 10% of men are experiencing fatigue. Fatigue is a condition explained by a shortage of mental or physical energy. low initiative, and intensified feelings of sleepiness. There are different types of fatigue, ranked by the length of duration symptoms experienced, including acute fatigue (less than one month), subacute fatigue (one to six months), and chronic fatigue (over six months). Many fatigue symptoms can improve if the nine Foundations of Health are followed which are:
- Air: we need to practice proper breathing and take steps to improve our air quality and improve our oxygenation. We can only survive about 3 minutes without air, without major organ damage, making this our most vital foundation. Different breathing techniques have specific benefits, either stimulating or calming.
- Water: drink 50% of your body weight and ounces of pure water. For example, if you weigh 200 lbs then it is suggested that you drink 100 ounces of water per day. We can survive a little more than three days without water.
- Food: Eat nutrient dense foods. We can survive between three and four weeks without food. Optimize your digestion and elimination to extract nutrients from food and expel waste.
- Some energy supportive nutrients and foods are:
B vitamins: found in liver, eggs, tuna, lamb, legumes, brown rice,nutritional yeast, milk, and yogurt
Vitamin C: found in citrus fruits, kiwi, strawberries, bell peppers, broccoli, kale
Magnesium: Nuts, seeds, soy (organic tempeh, tofu), green leafy vegetables like kale, spinach, and swiss chard
Iron: beef, chicken, oysters, tuna, prunes, quinoa, spinach, swiss chard, beans, legumes
CoQ10: Organ meats (heart, liver, kidney), beef, pork, oily fish like trout, herring, and sardines, spinach, cauliflower, broccoli, oranges
Essential Fatty Acids: Oily fish like herring, sardines, mackerel, anchovy, salmon, cod
Zinc: Avocado, raw, ground beef, steak, ribeye, Alaskan king Crab, green peas, hemp seeds, lentils, lamb liver, lobster, oats, parmesan cheese
- Sunlight: try to get about 15 minutes of sunlight exposure per day in the morning if possible. The thinnest skin on your body are on the shins of your legs. Just roll up your pants to your knees and sit down facing the sun for 15 minutes. Light regulates the release of melatonin and UV rays stimulate the production of vitamin D in the skin.
- Exercise: Get moving! Do something fun and sweaty for 20 minutes a day. Even a gentle exercise like walking or swimming improves circulation, lymph flow, and overall endurance.
- Rest: the goal is 8 hours of sleep per night. Quiet reflection or meditation throughout the day is also quite beneficial.
- Balanced Emotions: practice moderation and action, thoughts, or feelings. Try not to be reactive, be reflective first.
- Body and Energy Work: take care of your body physically and energetically by utilizing OMM, chiropractic, massage, acupuncture, chakra balancing, esoteric healing (https://essenceofhealingbyrosetta.com ), and other services when necessary. Incorporate self-care such as stretching, reflexology, or bath soaks into your routine. Pain is a warning sign that should not be ignored.
- Spirituality: participate in prayer, religious practices, meditation, or other customs either individually or with a group. Connecting with your creator brings a sense of peace and calmness to your entire body.
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Rosetta Kawauchi is a Naturopath and Holistic Health Practitioner. She owns Essence of Healing LLC in Okemos Michigan, where she works with clients of all ages and natural health needs. You can schedule an appointment with her here: https://kawauchiholistic.com
All written information by Rosetta Kawauchi is meant for educational purposes only. Rosetta Kawauchi is not a medical provider and does not diagnose, prescribe, prevent, treat, or cure diseases. If you choose to add herbal supplementation, please review with your licensed medical health provider before to so.
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