Increasing your muscle tone sounds easy enough, right? You just need to lift weights and do bench presses, and you’re good to go! Except… it’s actually a lot harder than most people think. Gaining muscle depends on many factors, but your diet is the most important thing to consider when bulking. If you’re doing all the right exercises without the right diet, all your effort will be for nothing.

A diet rich in lean proteins and amino acids is a crucial step when bulking, but not many people know what to add to their diets and what to exclude. And that’s exactly why we’ve compiled a list of the ten best muscle-building foods. Read on to learn all you need to know!

Why Is Diet So Important For Muscle Gain?

Building muscle isn’t just about hitting the gym for hours every day. To see the results you’re after, you need to start with your diet. What you eat and how much you eat is essential for muscle development. Dietary proteins, amino acids, and leucine are crucial for muscle building. So while we agree that strength training is important for muscle gain, it’s also important that you have the proper nutrition you need to go along with it. Without a good diet, you could lose muscle tissue rather than building it.

Essential amino acids and leucine are just as important as protein in your diet because they stimulate protein synthesis (the building of new muscle) and prevent your body from breaking down existing muscle to use as fuel during workouts.

Is Protein The Only Way To Bulk?

Without a doubt, protein is the most important thing your body needs for successful bulking. This is because our muscles are made up of proteins, and our bodies need a proper amount of protein not only to build new muscle but also to sustain existing muscle. But protein alone isn’t enough to fuel your body.

Many people trying to get “shredded” are also trying to lose fat, which usually means restricting the number of calories they consume. But this could have an adverse effect on muscle building. You don’t just need the right amount of protein, but the right amount of calories too. Otherwise, your body may burn your existing muscle to use as fuel.

Carbohydrates and fats are also important dietary necessities for building muscle. Unfortunately, most bulkers see carbs and fats as the enemy, but really, it’s just highly processed carbs that you should avoid. Carbohydrates found in wholegrains, legumes, fruit, and veg will help fuel your body during your workout to achieve the results you’re after.

10 Natural Muscle-Building Foods

Knowing what to eat to gain muscle is the first step to successful bulking. Below, we’ve compiled some lists of foods you should add to your diet to get the gains you’re aiming for.

Proteins For Muscle Building

1. Eggs

Eggs are rich in protein, healthy fats, and nutrients. They also contain a large amount of the amino acid leucine, which is incredibly important for muscle gain.

2. Beef

Beef is rich in high-quality proteins, minerals, B vitamins, and creatines. Some studies have shown that adding lean red meat to your diet can increase the lean mass gained from strength training.

3. Salmon

Salmon is another excellent source of protein for muscle building. Every three ounces of salmon contains approximately 17 grams of protein, 1.5 grams of omega-3 fatty acids, and a few important vitamin Bs.

4. Chicken

Chicken breast is a great source of lean protein. In just three ounces of chicken breast, you’ll find about 27 grams of protein. This is also one of the cheapest protein options available.

Fruits & Vegetables For Muscle Building

5. Green Peas

Green peas aren’t just a delicious dinner side, but a protein-packed one as well. For every 200 grams of peas, you’ll find about 9 grams of protein.

6. Spinach

Spinach is an excellent source of protein. After all, it was Popeye’s favorite food! Each cooked cup (about 30 grams) of spinach contains approximately 5 grams of protein.

7. Corn

Corn on the cob is a BBQ favorite and a great way to get extra protein. In 150 grams of sweet corn, you will find about 4.7 grams of protein.

Grains, Legumes & Other Foods For Muscle Building

8. Greek Yogurt

Greek yogurt can be used to make high-protein snacks for muscle gain, especially protein smoothies. In 100 grams of nonfat Greek yogurt, there are about 10 grams of protein.

9. Soybeans

Perfect for vegetarian and vegan bulkers, there are about 16 grams of protein in just 86 grams of soybeans!

10. Protein Powder

Supplements are also a great way to get the nutrients your body needs. If you’re having trouble getting enough protein, try protein powders. Whey protein is the most popular variety, but options are available for folks who don’t consume dairy.

They say that the perfect physique starts in the kitchen, and they’re right. If you want to build, tone, and shape, you need to start with what you eat!

Featured image by Григорий Калюжный from Pixabay

It’s morning. You can hear the world already buzzing outside and yet there you lie, struggling to throw off the covers and seize the day. Coffee is the first thing you aim for – you need it like you need air! So why are you so tired?

Like millions of other people in the world, you may be wondering: why am I tired when I wake up? This issue has plagued many people for so long, and the answer is far simpler than most people realize.

The answer to most people’s constant exhaustion is their diets. However, not many of us realize that not getting enough protein, vitamins, etc., can lead to decreased energy levels. Excessive amounts of coffee throughout the day could cause sleep issues as well – so by caffeinating to wake up, you’re really just creating a vicious cycle. The answer could even be an underlying medical issue.

In this overview, we’ll cover the multiple reasons you may be feeling tired and what you can do to fix it. We’ll also discuss the effects sleep deprivation can have on your mind and body, as well as natural remedies and supplements you could use to boost your energy levels.

Why Is Sleep So Important?

Most people don’t realize why sleep is so important for their health. You may have difficulty focusing, driving, and working after not getting a good night’s rest. Studies have shown that long-term sleep deprivation could even cause issues such as memory loss, depression, heart attacks, or even strokes. We need sleep not only to survive, but also to live our lives to the fullest.

What Are The Effects Of Sleep Deprivation?

If the main question you ask yourself each day is “Why do I feel tired?”, you may recognize the physical and mental effects of near-constant fatigue. Here are just a few effects sleep deprivation could have on you:

• Mental fatigue
• Increased risk of having a heart attack
• Depression
• Anxiety
• Weakened immune system
• Memory loss

Some Of The Common Reasons You’re Not Resting Properly

There are so many reasons you might be feeling tired despite getting a healthy amount of sleep each night. Figuring out what’s wrong may be as easy as changing what you eat, or could require you to see a doctor for a diagnosis.

Here are five things that could be causing your exhaustion.

1. Poor Diet

By not consuming enough protein, vitamins, minerals, etc., your body won’t have enough resources to produce the energy you need to function properly throughout the day. Simply consuming more green vegetables and lean proteins could boost your energy levels tenfold.

2. Excessive Stress

Most of us have something in our lives that gets us stressed out to the max, but all that stress is bad for our health. Talk therapy has been found to help overly stressed individuals sleep better.

3. Inactive Lifestyle

Not exercising because you’re tired could cause you to be even more tired. To sleep better at night, try adding a small amount of exercise at a time to your daily routine.

4. Excessive Caffeine Consumption

Too much caffeine could lead to interrupted sleep in the evenings. By reducing the amount of caffeine you consume each day, you could see a change in your energy levels. 

5. Health Problems

Certain medical conditions can cause fatigue and will require a medical diagnosis before you can start receiving treatment. These conditions include iron deficiency (anemia), depression, anxiety, and heart disease, to name a few.

Are There Supplements For Energy?

So now that you know the reasons behind your constant fatigue, the next thing you may be asking yourself is how to stop feeling tired all the time. For many people, the answer is energy drinks or coffee, but as we mentioned above, excessive caffeine has been proven to worsen your sleeping problems. However, there are many supplements for energy and peptides for energy you could try to naturally increase your energy levels, such as the sleep box by Vital RX.

Are There Natural Ways To Feel Less Tired?

Now that you have an idea of why you’re constantly exhausted, you may be wondering: is there a natural way to stop waking up tired with no energy? The answer is yes! Here’s a few things you could try to boost your energy levelsnaturally.

1. Cut Out The Caffeine

Most of us start our days with a freshly brewed cup of coffee. If this were the only caffeine you consumed each day, it wouldn’t cause any issues, but most of us continue to drink coffee throughout the day. Whether we have it with lunch or just for the heck of it, an excessive amount of caffeine could lead to poor sleeping habits. Try limiting yourself to just one or two cups of coffee per day.

2. No More Naps

Napping in the middle of the day could result in less sleep in the evenings, leaving you exhausted all day long.

3. Be More Active

If you’re working a sedentary job where you sit most of the day, try taking short walks around the office a few times a day. Even this small bit of added exercise could lead to better sleep.

By altering your diet, setting sleep times, and getting more active, you could enhance your restfulness and put tired days behind you.

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Achieving and maintaining a healthy weight is essential for various reasons. When someone is at a higher weight than they are comfortable with, it can drastically affect their mental wellness and overall self-esteem. Aside from improved mental health, losing fat is also a great way to ward off preventable chronic diseases brought on by obesity. Such conditions include cardiovascular disease, diabetes, and fatty liver disease.

The health risks alone are enough to encourage a change to eating habits. But where to start? Many suggest going on crash diets or working out incessantly, but those tactics don’t really work for sustainable fat loss. If you want to lose fat and keep it off, you’ll have to put most of your focus into food. So can the food you eat help you lose weight? And if so, what are some natural foods that promote fat loss? Let’s investigate. 

Food to promote weight loss 

Food and fat loss may not seem to go hand in hand, but no matter what you weigh, you still have to eat to fuel your body. That is why avoiding overeating isn’t the only factor, but also focusing heavily on what you do eat. All foods give you energy, even “junk food.” That said, the right foods will offer your body the nutrients and other substances it needs to burn fat on a cellular level. When losing fat, food can be your best friend. 

What are the best fat loss foods? 

Choosing the right foods for fat loss doesn’t have to be an arduous guessing game. A few will help your body do what it needs to do to get rid of excess fat while you limit weight-gain foods and move your body more.

1. Fatty fish 

Fatty fish such as salmon, herring, sardines, and mackerel are all great options if your goal is to lose fat. The primary nutrient in these types of fish is omega-3 fatty acids. These fatty acids can contribute to a reduction in inflammation as well as a reduced risk of heart disease.

When it comes to losing fat, studies have found that eating fatty fish helps fat loss because of its effect on cortisol. Cortisol is one of the body’s stress hormones. When you have high levels of cortisol, the body holds on to fat. However, eating foods rich in omega-3 fatty acids has been shown to lower cortisol levels, making it easier to lose fat.

These types of fish are also high in protein, a nutrient that increases metabolism and makes you feel fuller for longer. 

2. Coffee

Coffee is a day starter for many people because of its caffeine content – caffeine can help people become more alert in the morning. The substance can also improve mood and increase mental and physical performance.  

Studies find that when people consume caffeine before working out, they burn almost twice as much fat as those who do not. Because of this increase in physical stamina, fat loss during exercise is much easier. Caffeine also boosts the metabolism by as much as 13%, which gives the body more fat-burning power even at rest. 

3. Eggs

Eggs are often overlooked as a healthy food because they are high in cholesterol. However, they are actually nutritional powerhouses because of all the essential vitamins they contain. 

Research finds that people who eat eggs for breakfast are less hungry throughout the day and eat less. Because of this, it is easier to lose fat.

Eggs also contain high amounts of protein, which, as mentioned above, helps increase your metabolic rate and encourage fat burn during downtime. 

4. Green tea

Green tea is hailed as a health food because it has many benefits. Aside from the more commonly known effects, such as reducing the risk of heart disease and protecting against cancer, green tea also provides caffeine and an antioxidant known as epigallocatechin gallate (EGCG). 

EGCG is crucial for fat loss because of the way it promotes fat burning, especially in the belly area.  

5. Chili peppers 

Chili peppers add spice to foods. Consuming chili peppers can be great for your health, too. Antioxidants in chili peppers have been shown to reduce inflammation while protecting your cells from damage that could lead to chronic disease because of the ingredient capsaicin.  

Capsaicin can also help promote fat loss for several reasons. The substance reduces overeating because of its ability to make you feel fuller for extended periods. People limiting their calorie intake to lose weight may slow their metabolism. However, adding chili peppers with capsaicin counteracts that slowing of metabolism, which can encourage more fat burn throughout the day. 

6. Olive oil 

Olive oil is a healthy fat, and while eating fat may seem counterintuitive to losing fat, it’s actually a vital piece of the fat loss puzzle. Olive oil can reduce triglyceride levels, raise good cholesterol levels, and encourage the body to produce more of a hormone that helps you feel fuller longer. 

Studies also found that people who consume extra virgin olive oil with their meals burn more fat for a few hours following the meal. That means that olive oil helps you eat fewer calories and encourages your body to burn more when you’re at rest. 

Eating to lose fat is an integral part of the weight loss puzzle. You just have to know what foods to eat to ensure that your body continuously burns more fat. 

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Food is fuel. If you’re eating healthily, you’ll get all the nutrients and vitamins your body needs to run at its most optimal levels. However, that’s not always the way things work. Between busy schedules and the plethora of delicious (yet not-so-healthy!) foods available, eating a healthy diet 100% of the time is near impossible. 

However, your body may begin to suffer when you regularly eat heavily processed foods or foods that lack adequate nutrition. A poor diet can also lead to toxin buildup in the body, which means too many toxic substances are floating around. The good news is that there are foods you can eat to counteract this buildup. Let’s take a look at some naturally detoxifying foods and how to use them to your benefit.

What does detoxing mean? 

Detoxing can have two meanings: refraining from consuming toxic or unhealthy substances, or taking action to get rid of toxin buildup that is already occurring within your body. While detoxing can be healthy, most people opt for a lesser version such as a juice cleanse or other similar short-term solutions. However, if you want a long-term solution to your toxin buildup, you’ll need to turn to food. 

How do I detox my body naturally? 

There are many ways you can detox your body naturally that don’t revolve around food. For example, you could refrain from eating anything (otherwise known as fasting) for one to three days. Fasting can clean you out while you avoid consuming anything that may hinder the process. (It’s important to always consult your doctor about this process before diving in.)

You could also opt for the juice cleanse mentioned above, which replaces all solid foods with fruit juices, smoothies, or vegetable juices for a period of time. Another way to detox is to drink salted or lemon water. But while these methods work, depriving your body of the nutrients it needs for any given period can be harmful. 

So, what’s left? Using naturally detoxifying foods to aid your body in the detox process. This way, you can give your body what it needs and still get the same cleansing effects.

What are good detox foods? 

If you want to use food to detoxify your body, there are many options. Let’s take a look at the top five types of detox foods. 

1. Antioxidant-rich foods 

Antioxidants reduce or balance out the number of free radicals in the body. Free radicals are molecules that can, in high amounts, cause damage to cells and drive oxidative stress. Oxidative stress sends your body into chronic inflammation, which is terrible for your overall health.

When you eat foods high in antioxidants during a detox, you can help keep these free radical levels down and oxidative stress at bay. Antioxidants can also aid the body’s attempts to get rid of toxins, so consuming them provides a two-fold health benefit.

Some of the best antioxidant-rich foods to choose from include: 

• Berries 
• Nuts
• Cocoa and chocolate 
• Spinach 
• Carrots 
• Potatoes and sweet potatoes
• Squash 
• Pumpkins
• Collard greens
• Artichokes 
• Cabbage
• Asparagus 
• Avocados 
• Beetroot
• Radish
• Kale 

2. Prebiotic-rich foods 

The gut aids in the natural way your body detoxes itself. When your gut health is balanced, it helps eliminate toxins and other substances not needed by the body. However, if that action is compromised, your body cannot detoxify as effectively. Because of that, eating foods high in prebiotics can keep your levels of good gut bacteria where they need to be so they can perform.

Excellent food sources of prebiotics include: 

• Tomatoes
• Artichokes 
• Bananas 
• Asparagus 
• Onions
• Garlic 
• Oats 

3. Sulfur-containing foods 

If you suffer from heavy metal toxin buildup, eating foods rich in sulfur can combat the effects. Sulfur aids the liver in creating glutathione, an antioxidant that helps rid the body of toxins. Without enough of it, the liver will struggle, and your detox will not be as effective.

Some of the best sulfur-containing foods include: 

• Onions
• Broccoli 
• Garlic 
• Lean meats such as turkey, chicken, and fish 
• Nuts 
• Whole grains
• Chickpeas
• Eggs 
• Beef 

4. Spices and herbs 

Spices do more than add a little something extra to your meals – they can also aid in the detoxification process, but you have to choose the right ones.

Cilantro is an excellent option for people who wish to get rid of toxins because of the way it enhances the body’s natural ability to detoxify itself. Other herbs and spices that can help to rid the body of excess toxins include: 

• Turmeric 
• Red clover 
• Milk thistle 
• Dandelion 
• Stinging nettle
• Burdock root 
• Spirulina 

5. Algae

Algae isn’t always a popular choice when it comes to food. However, it can pack a punch when it comes to getting rid of toxins.

One specific type of algae known as chlorella aids in detoxification because of its nutrient content. It works by binding to toxins and heavy metals, flushing toxins out of your system and giving the body a fresh start. 

Naturally detoxing your body using food may seem like a lengthy process as opposed to a three-day cleanse. However, it is the best possible option for long-lasting maintenance. If you wish to detox your body naturally, the best way to do it is through your diet. 

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Food is a vital piece of the health puzzle – without it, of course, the body would cease to function. In this day and age, eating means more than simply fueling your body. From social gatherings to family bonding, eating has become a centrepiece in many people’s lives.

When it comes to energy levels, diet is the be-all-end-all. Without eating the right foods, the cells in your body will not have the fuel they need to perform, and you will end up feeling tired and fatigued. But what foods are best to keep your energy up? Let’s take a look at some of the different natural foods that boost energy levels. 

Foods for energy

Food is essential for all bodily functions but crucial for your energy levels. Everything you eat contains certain nutrients or substances that can make or break your energy. If you eat a wholefood-rich diet, you’re likely getting the vitamins and minerals the body needs to function correctly. However, if a lot of what you eat has additives or is heavily processed, you’re consuming substances that will eventually harm how well your cells perform their jobs, leading to fatigue.  

The good news is that changing your diet to help boost your overall health and energy levels isn’t difficult, and you don’t have to give up everything you love to eat. You can treat yourself in moderation while incorporating good energy-boosting foods to help you ward off those pesky and lingering feelings of tiredness. 

What foods boost your energy levels naturally? 

Various wholefoods provide the energy you need to tackle your daily life. Foods that contain energy-boosting nutrients such as protein, iron, potassium, CoQ10, B vitamins, carnitine, and creatine are your best option. Let’s delve into some of the foods that contain these nutrients.

Animal-based proteins

Animal-based proteins contain essential vitamins and minerals that are required for energy. The best animal proteins for the abovementioned key nutrients include: 

• Chicken
• Turkey
• Eggs 
• Cheese 
• Milk 

Other animal proteins such as beef and pork also offer nutrients, but they also contain other substances, such as excess amounts of fat, that could stall energy production in your body. That is why it’s best to stick to leaner meat products if you want to reap the benefits of energy-boosting nutrients. That way, you will avoid excess substances that could cause more harm than good. 

Plant-based proteins 

Plant-based proteins are often used as substitutes for people who don’t want to consume much or any meat. However, most plant-based proteins are incomplete, meaning they don’t contain all the amino acids required to build protein in the body. Because of this, you will need to eat more of them to get the same benefit as their animal-based counterparts. 

The nutrients mentioned above can be found in the following plant protein foods: 

• Almonds
• Amaranth
• Cashews
• Chia seeds
• Peanuts
• Pistachios
• Pumpkin seeds
• Quinoa 
• Sesame seeds
• Walnuts 
• Black beans
• Edamame
• Soybeans 

Fruits

Fruits are an essential part of any healthy diet for many reasons. When it comes to energy levels, fruits contain vital nutrients that help cells in the body stay energized. The best way to consume fruit is fresh and whole.

If you want to battle fatigue, you can choose fruits such as: 

• Apples
• Avocados
• Bananas 
• Blueberries
• Dates
• Goji berries
• Cantaloupe
• Lemons
• Oranges
• Raisins
• Strawberries 

These contain vitamins and minerals such as CoQ10, magnesium, potassium, and iron – all of which will fuel your cells to perform appropriately. 

Vegetables 

Similar to fruit, vegetables should be included in everyone’s diet. While each vegetable contains its own nutrient content, all veggies have something to help power your cells with what they need to get things done. When it comes to energy levels, some vegetables may be better than others.

Some good vegetables to incorporate into an energy-boosting diet include: 

• Asparagus
• Broccoli
• Carrots
• Cauliflower
• Spinach
• Squash 
• Sweet potatoes 

Magnesium and potassium are found in all of the foods mentioned above. Others contain extra nutrients such as iron, CoQ10, and protein to help increase the boost you’ll get when eating them regularly.  

Grains

Wholegrains are complex carbs. They are broken down by the body slowly, with the nutrients used more effectively. They also contain more nutrients than simple carbs and are lower on the glycemic index.

Because of their vitamin and mineral content, wholegrains are a perfect addition to an energy-boosting diet. Some of the best options include: 

• Brown rice
• Oatmeal 
• Whole wheat 
• White rice 
• Fortified breakfast cereals

When it comes to fortified cereal, you’ll want to choose an option with the least amount of sugar. Too much processed sugar can hinder your energy levels in the long run. 

Dairy substitutes 

Eating dairy alternatives can be a great way to get high levels of potassium, magnesium, protein, and B vitamins for people who wish to avoid dairy products. All these nutrients are vital to your overall energy levels. Some of the best options for dairy alternatives include: 

• Almond milk
• Cashew milk
• Oat milk
• Rice milk
• Soy milk
• Ice creams and yogurts made from a milk alternative (try to stick with low-sugar options)

If you want to boost your energy levels, regularly incorporating any of these foods is a great way to do it!

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Having a healthy immune system is vital to avoiding illness and disease – but it can also be easy for your immune system to become compromised. There is little more important than diet when it comes to the health of your body’s defense system. Food fuels the immune system with the nutrients it needs to perform at its best, and if you eat the right things, you can promote overall good immune health now and for years to come. Let’s take a look at some natural foods that promote immune health.

What foods boost your immune system naturally? 

Many nutritious foods can help you boost your immune system and keep yourself safe from outside pathogens. They include: 

1. Citrus fruits 

Citrus fruits are high in vitamin C, a nutrient that helps increase white blood cells. White blood cells are vital players in the fight against pathogens. Some of the best citrus fruits you can eat if you want to improve your immune health include: 

• Grapefruit
• Oranges
• Tangerines
• Lemons
• Limes
• Clementines

The body doesn’t store vitamin C, so it’s important to incorporate fruits like these regularly into your diet. 

2. Red bell peppers

Another great way to get the vitamin C you need is through red bell peppers. Bell peppers of the red variety contain three times the amount of vitamin C as one orange. If you don’t want to eat a citrus fruit every day or need variety to get your daily needs, adding some red bell peppers to your meals is a great way to accomplish that. 

3. Broccoli 

Broccoli contains several nutrients that can keep your immune system healthy. It has vitamins E, C, and A, and antioxidants that help reduce widespread inflammation. When there is inflammation in the body, especially chronic, it can weaken your defenses. By eating more broccoli, you can gain the nutrients your body needs to fight off pathogens and keep inflammation down when you are not contending with an illness.  

4. Garlic

Garlic has been used for centuries as a flavorful addition to food and medicine. Garlic is excellent for the immune system because it contains the compound allicin. Allicin has the ability to both help the body fight off viruses and regulate the immune system for better overall functioning. 

5. Ginger

Ginger is another food many people turn to when ill because of its medicinal properties. Ginger contains antibacterial and antiparasitic properties. The root vegetable is also a diaphoretic, which can help the body sweat out colds or cases of flu faster. Research has shown that ginger can reduce inflammation in the body and fight off oxidative stress, which can help the immune system to become better regulated. 

6. Spinach 

Spinach is a powerhouse of nutrients. It contains high levels of vitamin C, antioxidants, and beta-carotene. All these nutrients can increase the immune system’s ability to fight off infection and stay better protected against disease. 

7. Yogurt 

The health of the immune system and the gut go hand in hand. Roughly 80% of all immune cells are found in the stomach, so when it is healthy, the immune system generally is, too. This is why eating yogurt regularly can promote good immune health.

Yogurt contains beneficial live bacteria that help to stimulate the cells of the immune system in the gut to fight off disease effectively. As one of the best foods for immune health, the cultures in yogurt also help to keep the gut bacteria balanced in a way that improves not only immune health, but overall bodily health. 

8. Almonds

Almonds contain high levels of vitamin E, which acts as an antioxidant within the body. According to research, vitamin E is one of the best nutrients for immune health because it modulates immune function. When the immune system is regulated correctly, it responds better to harmful pathogens. 

9. Sunflower seeds 

Similar to almonds, sunflower seeds also contain high levels of vitamin E. Along with this nutrient, the seeds also contain selenium, phosphorous, magnesium, and vitamin B6, each of which is important to overall immune function.

Selenium acts as an antioxidant, reducing overall inflammation levels and enhancing the immune response. Phosphorous plays an essential role in immunity because of its ability to create barriers against pathogens in the body, and magnesium can strengthen the action of white blood cells. When you get enough magnesium, your immune cells can better find and destroy pathogens. 

10. Turmeric

Turmeric has long been used in the natural medicine world because of its ability to combat illness and treat various types of arthritic diseases. The substance that gives turmeric its medicinal properties is curcumin. According to research on curcumin and immunity, the spice can influence how well immune cells function. That influence helps the immune system maintain readiness for fighting off infections. 

11. Green tea 

Green tea is another immune-friendly food touted for its health benefits. Green tea contains flavonoids, which are great for regulating the immune response. The compounds help immunity because they can inhibit the activation of specific immune cells that harm how well the immune system functions. 

An antioxidant known as epigallocatechin gallate (EGCG) is also found in high amounts in green tea. Research has shown that this particular antioxidant can boost the immune system.

Incorporating these foods regularly into your diet will ensure you get all the nutrients your immune system needs to keep you well protected now and in the future.  

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If you experience short-term or chronic anxiety, you’re likely familiar with how it feels when an attack is happening. It may come on slow and begin to build rapidly. Your heart begins to race and your breathing quickens. During this time, your body goes through several different processes, all of which consume energy. This is why people often feel exhausted after a bout of anxiety or stress.

Many people may feel the mental anguish of a stressful situation causes tiredness. However, there’s more going on beneath the surface that causes fatigue following an attack of anxiousness. But what does anxiety do to the body, and how does it affect how much energy you have? Read on to learn how anxiety can influence energy levels. 

What does anxiety do to the body? 

Anxiety is an intense feeling of dread, worry, or impending doom. It can occur sporadically because of stressful events. It can also be chronic, as is the case with anxiety disorders. In many cases, people feel anxiety in entirely safe situations, where nothing specific is triggering the feelings.

When the brain thinks there is a threat, hormones are released from different areas such as the pituitary gland, adrenal glands, and hypothalamus. These hormones prepare you to fight or flee the perceived danger. When those hormones are released, they trigger physical symptoms that can include:

• Shaking 
• A faster heart rate
• Chest pain
• Shallow and rapid breathing
• Dry mouth
• Muscle tension
• Nausea
• Diarrhea
• Dizziness 

These physical symptoms all contribute to the fatigue people feel after experiencing a bout of anxiety. However, if stress is constant or occurs more often, that tiredness can stick around even after rest. 

How can anxiety affect a person’s ability to function? 

Because of the physical symptoms above, a person’s ability to participate in regular activities during a bout of anxiety can be near impossible. Every system in the body is affected differently. 

Central nervous system 

The release of hormones during anxiety and stress increases symptoms such as headaches, dizziness, and depression. That is because the nervous system becomes flooded with the hormones and chemicals that are released to help deal with a specific threat. 

Cardiovascular system

The cardiovascular symptoms arising during bouts of anxiety put stress on your heart muscle. That can increase a person’s risk of developing heart disease and high blood pressure. Some chest pain associated with anxiety may even feel like a heart attack, prompting people to visit a hospital. 

Digestive system 

The digestive system can get thrown out of balance because of anxiety. Stomach aches, nausea, and diarrhea are all common symptoms of anxiety, meaning day-to-day living can be disrupted severely. Dealing with gastrointestinal issues can also sap your energy. 

Immune system

The flood of chemicals released during anxiety also affects the function of the immune system. Constant stress can leave a person with a weakened immune system that cannot fight off pathogens as well as it should. With a weaker immune system and more risk of sickness, you are likely to feel more tired if you catch a common cold or other illness. 

Sleep 

If you aren’t getting enough quality sleep, you will not be able to function at your best. Long-term anxiety can negatively affect your sleeping patterns, sometimes leading to insomnia. Insomnia and other sleep issues such as the inability to stay asleep throughout the night can, over time, cause a person to feel chronically tired. 

The issue with sleep and anxiety is that the two can be codependent. That means that one can cause the other and vice versa. If it goes on long enough, this cycle will lead to severe tiredness in people with chronic anxiety.  

What does anxiety fatigue feel like? 

There are two ways that anxiety can cause a person to feel tired all the time. The first is sleep-related, and the second is known as anxiety fatigue.

Fatigue is mental or physical tiredness that does not go away. People with fatigue often feel weak, unmotivated, and as if they need sleep throughout the day. Anxiety fatigue is fatigue brought on by anxiety.

Some symptoms that you can experience if you have anxiety fatigue include: 

• Brain fogginess 
• Inability to concentrate or finish a thought 
• Poor memory 

The little things that you do daily can feel highly taxing, and it’s hard to escape those feelings if you have anxiety that continues every day. Eventually, stress and anxiety may lead to chronic fatigue syndrome, a condition marked by excessive fatigue that will not go away. 

How can you restore your energy levels? 

To address fatigue caused by anxiety, you have to take it step by step. The first thing you will want to do is manage your stress and seek treatment. You should also adopt specific lifestyle changes. To help curb anxiety’s effects while undergoing treatment, you can: 

• Develop bedtime and wake-up routines to get into a good cycle of sleep 
• Engage in some form of exercise every day 
• Try meditation to reduce the overall levels of stress hormones in your bloodstream

Anxiety isn’t easy to deal with, and neither is being tired all the time. The best thing you can do for both is address your anxiety head-on and get the proper treatment and lifestyle practices in place. 

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Your lifestyle plays a significant role in your anxiety levels. Nutrition and daily stress can factor into how your specific case of anxiety progresses or declines. The idea that lifestyle greatly impacts mental health is nothing new. That said, the importance of making lifestyle changes to benefit the wellness of your mind has gained traction in recent years. New research surrounding anxiety disorders and lifestyle factors has all shared one finding: if you don’t take care of your body, your mind will suffer. 

However, people with mental health disorders such as anxiety can also suffer from a reduction in physical health as a result of their condition. Stress affects many biological systems in the body – cardiovascular, respiratory, immune, and digestive – so it’s only fair to assume that high stress and anxiety can also impact fitness levels. But how does anxiety affect your overall level of fitness and physical wellbeing? Read on to learn how anxiety can influence fitness levels.

Anxiety and fitness 

Anxiety and fitness are connected in a big way. That is because stress, when severe enough, impacts a person’s fitness for various reasons. The first has a lot to do with just feeling up to working out. Studies have shown that people with anxiety are far more sedentary than those without the disorder. One study looked at the reasons behind this fact and found that it could have much to do with anxiety’s physical symptoms.

People with anxiety may experience various ailments, including: 

• Headaches
• Dizziness
• Stomach aches
• Racing heart
• Shallow breathing
• Muscle tension that can lead to pain 
• Fatigue
• Feelings of weakness 
• Tingling in the hands and feet 
• Chest pain or pressure 

All of these physical symptoms can be mild to severe. That said, even people who experience the mildest of symptoms associated with anxiety may not feel inclined to work out. Suppose you are supposed to go for a run, but you wake up with a stomach ache and feel dizzy. You’re not going to feel comfortable lacing up your shoes and pushing your body when you feel physically ill. The study did, however, find that the more severe a person’s symptoms are, the more likely they are to skip their next workout session. 

People with anxiety also suffer from mental symptoms that can make exercise challenging to accomplish as well. Brain fog from anxiety fatigue can make it difficult to get out of bed, let alone head to the gym. A lack of motivation can also play a role in the absence of physical exercise in people with anxiety. 

Anxiety and bodyweight 

Another aspect of fitness that ties into anxiety is body weight. People with anxiety have elevated levels of stress hormones. One such hormone, cortisol, has been linked to an increase in weight. The hormone signals the body to hold onto excess weight in case it needs it in a life-or-death situation. The abdomen and stomach area are where most of the fat accumulates in highly stressed people. Research shows that losing fat in the belly is the hardest to do when trying to shed pounds. 

When people with anxiety carry extra weight, it can make it physically more difficult to engage in various types of exercise. When combining being overweight, unmotivated, and physically ill, it’s no wonder getting out to exercise with chronic anxiety is difficult. 

Can exercise improve anxiety? 

The connection between anxiety and fitness is something of a catch-22. As mentioned above, getting to the gym or working out is increasingly difficult for people with anxiety. But on the opposite side, exercising can lead to decreased anxiety symptoms.

There are many reasons why exercising can help make anxiety a more manageable condition. They include: 

Distraction 

Working out requires focus. Whether you run, lift weights, or do yoga, you must remain focused on your body. This intense concentration is a distraction against anxious and stressful thoughts. When you’re too busy counting reps, you can’t be thinking about the things that stress you out. 

Combat for physical symptoms 

Some physical symptoms of anxiety, such as muscle tension and headaches, can be improved through regular exercise. While your muscles may be sore after a workout, they are less tense.  

Brain chemistry 

Symptoms of anxiety are driven by the body’s release of stress hormones. If you exercise, you trigger the brain to release different types of chemicals that can combat those feelings. For example, the brain releases serotonin when you increase your heart rate through exercise. Serotonin is associated with feelings of mental wellness and can regulate anxiety. 

Brain function 

If you have anxiety, your brain perceives non-threats as dangers you need to get away from. This malfunction can be fought against with exercise because movement can activate areas of the brain that control how you process threats to your safety.  

What type of exercise is best for anxiety? 

While any physical movement helps battle anxiety, high-intensity interval training is one of the best. Research shows that people who engage in activities that increase their heart rate show a more notable improvement in anxiety symptoms.

Overall, though, the best exercise for you is the one you’ll continue doing. It doesn’t matter what type you choose; if you want to increase your fitness levels while helping your anxiety, pick one and stick with it. You’ll be grateful you did. 

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According to the Anxiety & Depression Association of America, roughly 40 million American adults have an anxiety disorder. That is close to 20% of the population. With such a high prevalence, many people deal with the debilitating symptoms of anxiety daily. Over half of those suffering from anxiety deal with at least one anxiety attack each year. 

Anxiety disorders and panic attacks are treatable using various medications or therapeutic techniques. However, they are not curable. The only thing that medicine or therapy can do is help people manage their symptoms and avoid having panic attacks as best they can. 

One way people can keep anxiety and anxiety attacks at bay is by knowing triggers and learning how to cope appropriately. But what are the most common triggers of anxiety? Read on to learn more. 

What is the most common cause of anxiety? 

There is no single most common cause of anxiety. Typically, various factors play into its development. Anxiety disorders are generally the number one cause associated with anxiety and panic attacks; however, medical researchers are yet to understand why these disorders develop.

Other things that can lead to anxiety and panic attacks include trauma, stress, medications, drug use, and other underlying medical conditions. Each person’s anxiety will develop because of something different, and no two people experience it the same way. 

What triggers anxiety attacks? 

People with anxiety often get to know their individual triggers to cope with their disorders and symptoms. However, some more general triggers can cause anxiety attacks to occur. These include: 

1. Health issues

Being told that you have an illness can make you feel like your world is ending. It can be a profound and drastic life change that will turn things upside down. When a person already has anxiety, or even if they don’t, dealing with severe or chronic illness can trigger feelings of anxiety or a panic attack. 

2. Medications 

While medications keep your health in check, some have nasty side effects. One such side effect can be anxiety or panic attacks. The medicines that trigger these feelings can be either prescribed to you or over-the-counter. Ingredients in the medication can trigger emotional or physical changes that cause an anxiety attack when you’re least expecting it.

Medicines that may cause this include: 

• Weight loss medications
• Birth control pills
• Cough and congestion medicines 
• Inhalers for congestion or chest infections 

3. Caffeine

Caffeine in small doses may not cause anxiety in most people, but it can send some into a panic attack. Research has found that people with existing anxiety disorders are more susceptible to the effects of caffeine. 

4. Hunger and skipping meals 

Blood sugar and anxiety can go hand-in-hand in some cases. If you skip meals, your blood sugar drops. When that happens, the body begins to experiences symptoms such as jittery hands. Research has found that the hungrier you are, the higher your anxiety levels may be. 

5. Negative thoughts 

Your thoughts have a remarkable ability to control physical sensations within the body. Suppose you constantly repeat negative phrases or words to yourself in times of distress. In that case, you can trigger feelings of anxiety without even realizing it. The mind–body connection is strong, and if you aren’t kind to yourself, you may be doing yourself more of a disservice than you realize. 

6. Finances 

Money makes the world go round, and when people are experiencing a financial worry or downfall, it can trigger anxiety or panic attacks. Worrying about one’s financial position and falling behind on bills have been shown to correlate with anxiety and depression.  

7. Social events

Social anxiety is a form of anxiety disorder that affects people in a specific way. People with the condition often feel significant anxiousness while in social situations. They may even experience an anxiety attack at a party or other social gathering. Social interaction with even a few people, or someone you don’t know, could bring on an anxiety attack for some. 

8. Conflict 

When a person has stress surrounding their relationships with their partner, friends, family, or coworkers, they may experience an increase in anxiety or panic attacks. People with anxiety feel an increase in physical and emotional distress when they have to witness or engage in hostile situations. 

In some cases, conflict can be much more profound – for example, if a person is in a war-like situation. Research shows that people who experience this more severe form of conflict in their life may suffer from anxiety and panic attacks years after the events took place. 

9. Stress

Stress and anxiety are often connected because of how they influence each other. Stress can trigger feelings of anxiety, and anxiety can trigger the physical stress response in the body. When people experience high levels of stress for any reason, it can trigger anxiety symptoms and even full-blown panic attacks. 

While these triggers are common, they do not affect all people with anxiety disorders similarly. People may also have personal triggers that are unique to them and their own life experiences. The best thing you can do for your anxiety attacks is to learn your triggers and develop coping mechanisms to help you manage your symptoms. 

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The immune system is a vital piece of the health puzzle. It acts as the body’s defense system and has three main functions: fight outside infections, neutralize harmful substances, and ward off non-infectious diseases. Within the immune system are cells, chemicals, and organs all working together to ensure your body is ready when something threatening occurs.

The immune system can be fickle, and many things can compromise its ability to do its job. Sometimes, a simple illness can throw the immune system out of sorts. Other times it can be an internal attack. This means that things you do regularly or specific things you experience can all affect how well your immune system functions. When looking at it from an emotional standpoint, how you feel daily greatly influences how ready your body will be when it needs to fight a cellular battle. 

One emotion that affects immune function is anxiety. But what exactly is anxiety, and what role does it play in immunity? Read on to learn how anxiety can influence immune function.

What is anxiety? 

In simple terms, anxiety is a feeling of anticipation. It is how the body primes itself for a future worry or concern. Our ancestors used anxiety as part of the stress response to prepare to deal with threats. The stress response—or fight or flight reaction—occurs when there is a perceived threat to safety. The physiological changes, such as an increased heart rate and tense muscles, get the body ready to either fight an oncoming threat or flee the situation for your safety. 

In modern times, the need to be alert to possible threats isn’t the same as it once was – people are much safer today than they were in ancient times! This is why anxiety, or anxiety disorders, are more closely related to emotional experiences than the need to protect one’s physical safety. Today, anxiety can manifest when there is no true danger at all. When that happens, the body goes through physiological changes that prime it for danger even though there is no actual risk. 

Similar to stress, the physical symptoms of anxiety often manifest the way they do because the body isn’t aware there is no threat. However, acute stress comes with symptoms that subside, while anxiety symptoms generally remain. 

Anxiety and the immune system

Anxiety triggers the stress response in the body. As mentioned above, this response determines the right course of action between fighting or fleeing. During high periods of stress, the body goes through various physiological changes. Certain hormones, including adrenaline, are released into the bloodstream. Your breathing and heart rate increases when the adrenaline increases. The body responds this way so that the brain can access more significant amounts of oxygen and react to the stressful situation appropriately. 

When anxiety sets off this response and the stress hormones are released, the immune system gets a little boost. Research shows that bouts of short-term stress can activate innate and adaptive immune responses. The innate immune response acts as a dispatcher to the danger call, and the adaptive is the first responder. Specific immune cells are produced to prepare for battle. This increase in immune activity protects you during periods of stress.

While anxiety initiating the stress response may seem helpful to immunity, however, it applies only if the stress and anxiety are short-term. The body and the immune system return to normal when the short-term stress begins to subside. Long-term anxiety and stress are entirely different stories. 

Does stress and anxiety compromise your immune system? 

While short-term stress boosts the immune system, the opposite is true for long-term anxiety and stress. Research has found that when a person experiences long-term anxiety, the innate and adaptive immune responses become compromised. That is because chronic stress and anxiety can cause the immune system to become dysregulated. A dysregulated immune system responds to nonexistent threats and cannot fight appropriately if an invader shows up.

What’s more is that cytokines – small proteins that control the growth and action of immune cells – become altered by chronic anxiety and stress. If cytokines are not functioning as they should, the preparedness of other immune cells suffers along with them.

Other issues that the immune system faces because of anxiety include: 

• Chronic inflammation, which can drive the development of chronic illness and disease 
• The suppression of immune cells designed to protect against non-infectious diseases such as cancer 
• Decreased production of new immune cells, which leaves the body defenseless when invaders do show up
• Problems with how immune cells move freely through the body, leading to their inability to be where they need to be to fight infection
• An increased risk of developing chronic disease 

With all these changes caused by anxiety, the immune system will not be able to fight the good fight against pathogens or internal bodily threats. If the body is always anxious or stressed, it is left wide open and unprotected without a properly functioning immune system. That’s why it’s important to seek treatment for anxiety symptoms before they get out of hand.

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