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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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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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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People who suffer from anxiety know how difficult it can be. There are several types of anxiety disorders, all of which come with their own set of symptoms. When a person develops an anxiety disorder, they often experience mental and physical symptoms that can be debilitating. 

One of the most challenging symptoms of anxiety is an anxiety attack. People who suffer these types of attacks most likely require treatment. In some cases, taking medication can work for people with an anxiety disorder, but that’s not always the case. Many people suffer from treatment-resistant anxiety or prefer to go the natural route. So are there supplements you can take to help in these situations? Read on to learn more about what supplements are good for anxiety attacks.

What are anxiety attacks? 

Anxiety attacks are also known as panic attacks. During an attack, a person will experience feelings of intense fear or panic that lead to severe physical and emotional symptoms. In some cases, an anxiety attack can bring on chest pain that is so severe it can feel like a heart attack.

These attacks can occur with or without triggers, making them impossible to predict. The good news is that there are natural ways to keep anxiety attacks at bay. 

What is the best natural supplement for panic attacks?

Natural supplements are gaining traction in the health and wellness world because they are effective and do not contain chemical ingredients. The best natural supplements for panic attacks include: 

Saffron 

Saffron is a type of spice used in cooking. However, it has a lot of beneficial medicinal properties. People who suffer from anxiety attacks can benefit from taking saffron because of its antioxidant compounds. Antioxidants are used in the body to help balance free radicals. When free radicals build up, it can create various health problems. 

Research shows that saffron supplements can reduce anxiety so effectively that it rivals the anti-anxiety medication known as fluoxetine. 

Chamomile 

Chamomile is a popular tea people drink for its calming properties. While tea is an excellent way to consume chamomile, people with anxiety may want to opt for supplements. Studies show that chamomile can help reduce anxiety symptoms in people with severe generalized anxiety disorder. 

L-theanine 

L-theanine is a natural amino acid found in green tea. When taken in supplement form, it can reduce feelings of stress and anxiety. Certain mood disorders that cause anxiety as a secondary symptom can also be relieved using L-theanine. 

Curcumin 

Curcumin is one of the main compounds found in turmeric. It also gives the spice its bright hue. Curcumin is a polyphenol, a plant-based compound packed with health-boosting antioxidants. It has been shown to reduce inflammation as well as symptoms of depression. In terms of anxiety, regular curcumin use can reduce symptoms significantly.  

CBD

Cannabidiol, otherwise known as CBD, is a natural compound found in marijuana plants. Its popularity has grown in recent years with the increase in marijuana legalization across the county. The medicinal benefits have been studied extensively, and current evidence finds that people with anxiety disorders can reduce their symptoms when using CBD.  

What vitamins are best for anxiety? 

While natural supplements can be helpful, giving the body the nutrients it needs can also keep anxiety levels down. Some of the best anti-anxiety vitamins include: 

Magnesium glycinate 

Magnesium is a mineral the body needs for various functions, including the stress response. Since stress and anxiety go hand in hand, regulating the stress response can aid in reducing anxiety. This can in turn reduce the number of panic attacks a person has. 

Vitamin D3

One of the most common nutrient deficiencies is vitamin D3. People often fail to get enough through diet alone, and the health of the body and mind suffers for it. The body uses vitamin D3 to help regulate mood and encourage good brain function. People with anxiety are far more likely to be deficient in the vitamin, showing a connection between the two. 

Research shows that people with anxiety who take vitamin D3 supplements can reduce their symptoms, including panic attacks. The severity of their anxiety can also be reduced, decreasing panic attacks over time. 

Omega-3 

Omega-3s are vital to brain health and function. Many people don’t get enough through diet and nutrition alone. Studies have examined omega-3 supplementation in people with anxiety and found that the vitamin can reduce symptoms of the disorder if taken in high doses. 

Vitamin C 

Vitamin C acts as an antioxidant to help combat free radical buildup and oxidative stress. Since oxidative stress can cause inflammation and other issues within the body, it’s essential to maintain balance as best you can.

For people with anxiety, oxidative stress can contribute to worsened symptoms. Research surrounding vitamin C and anxiety concluded that people who take 500 mg of vitamin C daily could reduce their anxiety symptoms over the long term. 

None of these supplements will take a panic attack away while it’s happening. However, taking them regularly will help reduce overall anxiety in people with these disorders and thus reduce the frequency of panic attacks. 

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If you find yourself feeling tired all the time, you’re not alone. Life can be insanely busy in this day and age. Many people tend to skip out on sleep to get more done, so it’s no surprise tiredness is so prevalent. However, there is a difference between feeling tired and feeling fatigued. One happens after a long and stressful week, while the other is often chronic and results in exhaustion no matter what you do.

Getting to the bottom of your excessive tiredness can be difficult because so many different things could be at play. To help, here are 11 possible reasons you may be feeling tired.

What causes fatigue?

Various things can cause fatigue, such as the following…

1. Sleep Quality

Most people assume that a lack of sleep is the culprit behind their tiredness, but that’s not always the case. Getting the recommended seven to nine hours a night is important – but you might as well be pulling an all-nighter if your sleep quality isn’t where it needs to be. Sleep quality is more important than quantity. As you cycle through the sleep stages, your body uses that time to repair and rejuvenate itself. Without good quality sleep that allows you to go through all of these stages, you’re going to feel tired. End of story.

2. Diet

What you eat plays a huge role in your energy levels. If you find yourself consuming a diet that lacks essential nutrients, your body is going to feel it. This leads to excessive tiredness. Some nutrient deficiencies are more closely connected to energy, such as:

• Iron
• B vitamins
• Vitamin D
• Vitamin C
• Magnesium

Imbalances in your diet can also contribute to chronic fatigue. For example, if you undereat, your body doesn’t get all the calories it needs to function. When it lacks calories, it lacks energy.

3. Stress

Being chronically stressed will severely deplete your energy levels. Research shows that people with chronic stress can develop stress-related exhaustion disorder. This disorder is marked by – you guessed it! – high levels of stress that cause severe tiredness. Learning stress reduction techniques can help combat this.

4. Medical Conditions

Not all medical conditions will lead to fatigue. However, some can zap your energy levels and keep you running on empty a lot of the time. If you feel tired all the time, you could simply have an undiagnosed disorder. Conditions such as sleep apnea, anxiety, and diabetes can all deplete your energy levels.

5. Caffeine

Many people drink caffeinated beverages to wake themselves up. But depending on the amount you drink, you could be doing yourself a disservice. Drinking too much caffeine throughout the day affects how well you sleep at night. This makes you more tired the next day. Then, you drink more caffeine to help wake up again – and the cycle continues. Reducing your caffeine intake can help break the cycle.

6. Dehydration

Staying hydrated is important for a variety of reasons. When it comes to fatigue, hydration (or a lack thereof) could play a large role. As the day goes on, the body uses its stores of water to help keep things running properly. If you fail to replenish yourself, your body has to work harder to perform those same functions. Because of that, you’re going to feel tired.

7. Weight

If you are carrying some extra weight, you may feel fatigued a lot of the time. This is because obesity can actually increase the risk of developing chronic fatigue. It also plays a role in other health disorders that could hinder your ability to get good quality sleep. Mood disorders, type 2 diabetes, and sleep apnea are all connected to obesity and sleep quality.

8. Drugs and Alcohol

Using drugs and alcohol or suffering from dependence can cause you to feel tired all the time. People who are dependent on substances are far more likely to suffer from fatigue than those who are not.

9. Work Schedule

The body runs on an internal clock that is set to daylight and nighttime hours. When the sun goes down, the body readies for sleep. When it comes back up again, your body gears up for another day. That’s all well and good for people who keep a typical 9–5 schedule – but for people who have varied hours, the body’s internal clock gets disrupted.

This internal disruption can lead to sleep disorders that drive excessive fatigue. When the circadian rhythm in the body isn’t cycling as it should, your body and mind will suffer from excessive tiredness.

10. Lifestyle

People who live sedentary lifestyles are often subject to chronic tiredness. Research has found that daily movement can make a big difference in your energy levels. In some cases, exercise can even improve symptoms of fatigue.

Basically, people who move more experience better energy levels, while people who fail to exercise regularly are often lacking in the energy department.

11. Medications

Medications are often behind chronic tiredness. Of course, this depends on the type of medication you take. Blood pressure and mood disorder meds are notorious culprits behind excessive tiredness. When looking at antidepressants, studies show that they can hinder sleep and lead to fatigue.

Feeling tired all the time is not fun and it can make even the simplest of tasks that much more difficult. If you’re suffering from chronic fatigue or tiredness, the best thing you can do is make an appointment with your doctor, who will be able to investigate further. When they come to a conclusion, you can work on restoring your energy levels.

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Sleep is essential for our bodies and minds. We can’t operate optimally if we don’t get enough good quality sleep. During sleep, the body repairs itself; cells repair and rebuild, hormones are secreted that promote bone and muscle growth, the immune system is strengthened, and any illnesses are fought against.

Also during sleep, our brain consolidates memories and processes information; new learning occurs when the brain experiments with novel new connections (hence our often bizarre dreams!); and emotions and emotional memories are processed. The power of sleep is pretty clear – but are you aware of how your quality of sleep can influence fitness levels? Read on to learn more.

Sleep Stages

There are four stages of sleep. This includes three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep. We cycle through these stages several times each night.

• NREM stage 1: Lasts for about 5 to 10 minutes. The body relaxes and the brain, heartbeat, breathing, and eye movements all slow down.
• NREM stage 2: We spend about 20 mins in this stage every cycle. We become less aware of your surroundings, our body temperature drops, our eye movements stop, and our breathing and heart rate become more regular. The brain begins to produce bursts of rapid, rhythmic brain wave activity, which are known as sleep spindles and are thought to play a major role in memory consolidation.
• NREM stage 3: Also referred to as delta sleep or deep sleep. During this stage, muscles are completely relaxed, blood pressure drops, breathing slows, and the body starts its physical repairs. The brain consolidates memories about personal experiences, general knowledge, facts or statistics, and things we have learned during the day.
• REM: REM sleep is also known as dream sleep. During REM sleep, the body is paralyzed but the brain is active. The body is relaxed and immobilized, the breathing is fast and irregular, and the eyes move rapidly. Dreaming occurs, emotions and emotional memories are processed and stored, and information is locked into memory.

How Much Sleep Is Enough?

How much sleep we need depends on our age. It is recommended that:

• Infants below age one get 12 to 16 hours’ sleep
• 1–2-year-olds get 11 to 14 hours’ sleep
• 3–5-year-olds get 10 to 13 hours’ sleep
• 6–12-year-olds get 9 to 12 hours’ sleep
• 13–18-year-olds get 8 to 10 hours’ sleep
• People over age 18 get at least 7 hours’ sleep

How Does Sleep Affect Physical Fitness?

How your quality of sleep can influence fitness levels is an important topic to understand. So in what ways does sleep affect physical performance?

Research suggests that sleep deprivation, even for short periods of time, can have a very detrimental effect on physical and mental performance. Essentially, not getting enough quality sleep causes a reduction in the quality of physical performance by impairing cognitive or motor performance.

Further research suggests that with insufficient sleep, accuracy levels decrease. Research also shows that with enough sleep, general athletic performance increases, as do mood and alertness. Research even indicates that poor quality sleep can lead to obesity.

The Relationship Between Sleep And Exercise

Getting enough sleep means that your body and mind will be optimally repaired and rejuvenated, and ready to engage in physical exercise. Research suggests that the more you exercise (as long as it’s not too close to bedtime), the better quality of sleep you will have.

Why Does A Lack Of Sleep Affect Your Body’s Performance?

A lack of sleep affects the body’s performance because it means that the body has not had enough time to repair and rejuvenate itself. It has not had a chance to heal any injuries or general wear and tear. Also, learning has not had a chance to take place, and memories and experiences have not had a chance to be fully consolidated if sufficient sleep has not taken place.

Lifestyle Factors That Prevent Good Quality Sleep

For many people, lifestyle factors prevent them from getting enough good quality sleep. This has a negative impact on their health and fitness. Some lifestyle factors that prevent people from getting enough sleep are:

• Shift work
• Consuming caffeine late in the day
• Lack of a sleep schedule
• Not allowing yourself enough time in bed
• Overwork
• Exercise too close to bedtime
• Alcohol too close to bedtime
• Marijuana and other recreational drug use
• Eating too close to bedtime
• Drinking fluids too late in the day and needing to urinate during the night
• Sharing a bed
• Sleeping with a partner who snores
• Sleeping in a noisy or not sufficiently dark room

How To Improve Your Quality Of Sleep

You can improve your quality of sleep, and with it your fitness levels, by implementing the following guidelines:

• Have a consistent sleep schedule. Studies suggest that an irregular sleep schedule can reduce sleep quality.
• Make sure your bedroom is dark, quiet, and cool. Research shows that noise and temperature have a negative effect on sleep quality.
• Don’t eat too close to bedtime. Research shows eating too close to bed spikes insulin and reduces sleep quality.
• Avoid caffeine in the second half of the day. Research shows that caffeine causes sleep disturbance.
• Avoid alcohol before bed. Studies show that alcohol reduces circulating melatonin and reduces sleep quality.
• Increase light exposure during the day. Research suggests this helps to keep your circadian rhythm healthy.
• Decrease light exposure from screens close to bedtime. Research suggests blue light from screens delays sleep onset.
• Avoid long daytime naps. Napping for extended periods during the day has been shown to reduce nighttime sleep quality.
• Unwind before bed with a bath or shower and perhaps some reading.
• Get regular exercise, but not too close to bedtime. Research suggests that regular exercise improves sleep quality and reduces the time it takes to get to sleep.

How To Improve Fitness Levels

Here are our top tips to improve your fitness levels:

• Get copious amounts of good quality sleep!
• Get plenty of cardiovascular exercise – go for runs and cycles; take the stairs where possible.
• Reduce alcohol intake.
• Stretch daily.
• Eat a diet rich in fruits, vegetables, and other wholefoods.
• Do some weight training.
• Sauna bathe regularly.
• Implement an intermittent fasting regime.

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Calories are units of energy that the body uses as fuel. Food and beverages (apart from water, black coffee and tea, and diet drinks) contain calories. The human body burns a certain amount of calories through physical activity and also simply by being alive – the beating of the heart, activity of the brain and nervous system, and general body processes all require energy.

When we take in more calories than we burn, our body stores the excess calories in fat cells. Essentially, body fat is stored energy. But how exactly do body fat and energy levels relate to one another? Does having more body fat mean more energy? Read on to learn more about how body fat percentage can influence energy levels.

What Is Body Fat Percentage?

Body fat percentage is the percentage of a person’s body mass that is composed of fat. There are six types of body fat:

1. Essential fat is, as the name suggests, essential for life. It plays a crucial role in regulating body temperature, hormone levels, vitamin absorption, and cell structure.
2. White fat cells are the main type of fat cell in the body. White fat is the body’s largest energy reserve. People who are overweight have an overabundance of white fat.
3. Brown fat cells are packed with mitochondria, which burn fatty acids to generate heat and keep the body warm.
4. Beige fat cells function somewhere between white and brown fat cells.
5. Subcutaneous fat is the layer of fat located underneath our skin. It’s made up of white, brown, and beige fat cells.
6. Visceral fat is white fat that is stored around our internal organs.

What Is A Healthy Body Fat Percentage?

A healthy body fat percentage for females younger than 50 is between 14% and 20%. For females over aged 50, a healthy body fat percentage is between 8% and 27%.

A healthy body fat percentage for males younger than 50 is between 8% and 18%. For males aged over 50, a healthy body fat percentage is between 8% and 22%.

Why Is It Important To Have A Healthy Body Fat Percentage?

Having a healthy body fat percentage means you have a better chance of being in good physical and psychological health.

If your body fat percentage is too high, you will have an increased risk of:

• Clinical obesity
• Autoimmune diseases
• Heart disease
• Diabetes
• Cancer
• Non-alcoholic fatty liver disease

If your body fat percentage is too low, you will have an increased risk of:

• Dangerously low heart rate
• Decreased thyroid hormone production
• Loss of reproductive function
• Hormone imbalances
• Dehydration
• Loss of muscle tissue
• Fragile bones

What Factors Affect Energy Levels?

There are myriad different factors that affect energy levels. Some of the main ones include:

• Body fat percentage
• Your level of aerobic fitness
• The amount of muscle mass on your body
• Whether you have gotten enough good-quality sleep
• How hydrated you are
• Time of day (some people are more energetic in the morning; others are more energetic later in the day)
• Whether you are in a fasted or fed state
• The quality of your diet
• Hormone levels
• Whether your body has all of the vitamins and nutrients it requires

How Body Fat Percentage Can Influence Energy Levels

Research suggests that energy expenditure is higher in people with a higher body fat percentage. This is because individuals with a high body fat percentage tend to spend more energy performing activities as a consequence of higher weight burden. Further research suggests that people with a high body fat percentage “experience fatigue and decreased physical endurance that indicates diminished energy supply in the body”.

This shows that people with a higher body fat percentage require more energy to power their bodies, while at the same time also having a diminished energy supply. In turn, this indicates that people with a higher body fat percentage may feel less energetic than people with a lower body fat percentage.

Why Does Body Fat Percentage Influence Energy Levels?

Research suggests that people can have a high body fat percentage for various reasons, including metabolic events that disturb energy metabolism. These metabolic events cause diminished energy supply and result in people having lower energy levels as the body attempts to save energy to sustain metabolic functioning.

How Does Body Weight Affect Energy Requirements?

A person with a higher body weight will have higher energy requirements because more energy is required to perform activities as a consequence of the higher weight burden.

Does More Body Fat Mean More Energy?

More body fat means that a person is literally carrying around a source of energy in the form of body fat. However, carrying this extra weight will tend to make a person tired because they must expend more energy to move their body, and because their excess body fat is caused, in part, by metabolic events that cause the body to overeat and to have a diminished energy supply.

Does Low Body Fat Affect Energy?

Having an unhealthily low amount of body fat can adversely affect energy levels. Research on bodybuilders who were in contest preparation and whose body fat percentage had dipped below 5% showed that they experienced a decrease in strength and decreased testosterone levels while at these low body fat percentages. Both decreased strength and decreased testosterone levels can have a negative effect on energy levels.

Healthy Body Fat Percentage = Optimal Energy Levels

As we’ve seen, people with an unhealthily high or an unhealthily low level of body fat are likely to experience reduced levels of energy. We can conclude that to give yourself the best chance of having high energy levels, you should strive to maintain a healthy body fat percentage.

How To Optimize Body Fat Percentage

You can optimize body fat percentage through the following methods:

• Caloric restriction
• Intermittent fasting
• Eating a healthy, balanced diet
• Exercise
• Weight training
• Getting enough good-quality sleep

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Getting enough sleep in today’s fast-paced world is a challenge. We have to maintain social, professional, and family lives, take care of household duties, make food, exercise… The list goes on. Because of all these factors, many people are unable to get the quality and quantity of sleep that they need to wake up feeling rested, restored, and ready to take on another day.

What many people don’t consider when they think about their personal sleep habits is the detrimental effects that poor sleep can have on overall health. Several health issues can be tied to a lack of good-quality sleep, including high blood pressure, diabetes, heart attacks, stroke, and other cardiovascular diseases.

Considering how serious these diseases and conditions can be, it’s important that we think more critically about our sleep. As well as the specific issues mentioned above, sleep can also affect how well your body’s general defense system functions. But how does sleep influence immunity, exactly? Read on for all you need to know about how your quality of sleep can influence immune function.

Sleep quality and immune function

It can be difficult to commit to proper sleep habits if you don’t properly understand how sleep affects your body overall, or how it contributes to keeping you as healthy as possible for as long as possible.

The reason why sleep is so important for immunity is because of the way it ties into the circadian rhythm, which is the body’s internal clock. Also known as the circadian cycle, this function regulates the body’s sleep–wake cycle – the natural cycle that prepares you for sleep and then wakes you back up again. This natural cycle is crucial in giving the body the time it needs to rest and refresh for the upcoming day.

When considering the circadian rhythm to the immune system, studies have found a symbiotic link between the two. The circadian rhythm plays a role in the processes that need to be constantly regulated for immune cells to be properly produced.

For example, the immune system relies heavily on T-cells, which are produced to fight off pathogens and ward off disease and infection. The circadian rhythm’s role to make sure that T-cells are produced and released into the bloodstream in proper amounts and at the right time so that the body can use them effectively.

Other aspects of the immune system known as cytokines are also heavily influenced by sleep. Cytokines are specific proteins released by immune cells that help with proper immune function. They also aid the body in cell signaling processes, which are important for many other systems.

When it comes to the immune system, these proteins can control the deployment of other immune cells that are needed to fight off infection when a pathogen invades the body. Essentially, they are the alarm system that goes off to alert the immune cells to respond to the threat. When someone gets proper sleep, their cytokines work as they should, and the immune system can fight another day. However, when they don’t, this aspect of immunity is compromised.

How are proper sleep and immunity linked?

Proper sleep and immunity are linked because of how sleep affects the action of immune cells and other processes that are required to alert the immune system to take action against pathogens.

T-cells, which we mentioned above, are designed to fight against pathogens that can reproduce inside the cells of the host they have infected. One particular study examined how T-cells were affected by sleep, and found that it is essential for a person to get enough good quality shut-eye in order for these cells to work. This is because of the way T-cells rely on certain molecules known as integrins.

Integrins provide adhesion that allows T-cells that come into contact with a pathogen to target, attach, and obliterate it. Without proper “stickiness”, this task becomes much harder and some pathogens can evade T-cells entirely. So what does this have to do with sleep?

When the body and brain are at rest, the adhesive capabilities of these molecules are much higher than when you’re awake. During sleep, immune cells also peak in specific areas of the body, such as in the lymph nodes. This peak is due to the hormone known as cortisol, otherwise known as the stress hormone. Levels of cortisol go up and down at various points of the day. Right before falling asleep, they are lower, and as soon as a person wakes up, levels peak to their highest of the day.

The reason why this is all tied to immunity and T-cells is because high levels of cortisol make integrins less adhesive. This means that if a person isn’t getting proper sleep and their cortisol cycle is out of tune, integrins may not be able to produce the adhesion that T-cells need to fight off pathogens. 

How many hours of sleep is good for the immune system?

Many studies have examined how much sleep each person needs for optimal health, and the agreed-upon number sits anywhere between seven to nine hours. While all people are different, this is typically the time it takes to go through the proper sleep cycles and receive all the benefits that sleep has on the immune system. However, it isn’t just quantity of sleep that’s necessary. Good quality sleep is far more important than the length of time a person spends asleep.

At the end of the day, sleep is vital to your immunity and your overall health, so getting enough good-quality shut-eye is something that everyone should prioritize.

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Sleep is an unavoidable and crucial part of life. When people think of sleep, they often think of recommended amounts as a kind of suggestion – but what they might not know is that if you want to stay healthy, it’s just as important to get proper sleep as it is to eat the right foods. In fact, sleep is right up there with breathing as a vital basic function!

According to the Centers for Disease Control and Prevention, over 30% of adults don’t get the sleep that they need for their bodies and brains to function at their best. The type of sleep also needs to be factored in here – a person can get eight hours of sleep every night and still not have the adequate quality of sleep they need. So, even if you’re sleeping the amount you think is necessary, you could be missing out on the benefits of good-quality sleep and not even realize it.

But what is sleep quality, exactly? And what do we know about how quality of sleep can influence energy levels and general health?

What does sleep quality mean?

While sleeping may seem simple, it can actually be quite complex. During sleep, the body goes through various stages. These patterns of sleep are designed to help you get the most out of your shut-eye.

There are five particular stages through which each person cycles throughout the night:

• Stage 1: Stage 1 is light sleep and is the shortest of all the stages, only lasting up to 10 minutes or less. This stage is marked by a slowdown of the mind and body to help prime you for the rest of the sleep cycle.
• Stage 2: Stage 2 is also considered light sleep, but other areas of the body begin to decrease here to prepare you for the rest of the cycle. These areas include eye movement, brain waves, and muscle activity. Brain waves actually spike during this stage, though – it’s thought that these spikes are involved in long-term memory and sensory processing. This stage is responsible for forming memories. 
• Stages 3 and 4: The next two stages are considered deep sleep and are marked by a fully relaxed body and a decrease in breathing rate, blood pressure, and body temperature. During this time, the body works on a cellular level to release hormones designed to regulate the immune system and develop and repair tissue.
• Stage 5: Stage 5 is REM sleep. The REM phase is the dream phase, and during it, the brain and body actually act similarly to when a person is awake. It is thought that during this stage, the brain reactivates to help process and store information.

Sleep quality revolves around the stages of sleep. When a person gets through the full sleep cycle several times a night and then wakes up in light sleep, they’re likely to have experienced good-quality sleep. However, if the cycles are disrupted, or if a person wakes up without going through enough cycles or from deep or REM sleep, this can lead to inadequate sleep quality.

How does sleep affect energy levels?

Sleep and energy often go hand in hand because without adequate sleep, you’re likely to wake up tired and drained. When looking at the stages of sleep, the time where the body replenishes the energy lost throughout the day is stages three and four – the deep sleep portion of the cycle. During this deep sleep stage, the body’s ability to produce an energy molecule known as ATP is enhanced. As mentioned above, deep sleep is also the time when other areas are repaired for the following day.

When the body cycles through sleep properly, all the repair that needs to take place does so, and enough ATP is produced to help you wake up feeling refreshed and ready to take on the day. When cycles are disrupted, you will experience groggy wake-ups that make it feel as though you haven’t gotten enough sleep, even if you’ve spent the entire night in a sleep state. In this case, it’s not the amount of sleep that’s the problem – it’s the poor quality, which has resulted in a lack of energy that was supposed to be produced while you slept.

Does more sleep mean more energy?

As mentioned above, the amount of sleep a person gets does not necessarily play a role in how refreshed they are, because there are sleep cycles that need to be experienced in order for energy to be there upon waking. If you sleep too little, you will not have gone through an adequate number of cycles in the night for your body to prepare for the next day.

The same issues can arise when you sleep too much. This is because sleep cycles depend highly on the internal biological clock that every person has. If you sleep for too long, that clock can be thrown off. On a cellular level, the clock is supposed to tell certain cells how to regulate energy levels, and too much sleep gives those cells misinformation that leads to tiredness.

Why am I so tired after sleeping?

Waking up tired can happen for many reasons. The phenomenon is referred to as sleep inertia and is often characterized by grogginess or drowsiness. If you’re waking up tired, it’s likely because you didn’t get good quality sleep; you didn’t cycle through the stages of sleep properly throughout the night and possibly woke up in the middle of a cycle that had not yet finished.

There are many reasons that sleep cycles may be disrupted, including:

• A disorganized sleep schedule
• Drinking too much alcohol or caffeine
• Using cell phones in bed

There are also specific disorders that are defined by disruption to the sleep cycle, such as irregular sleep–wake syndrome. Other conditions that can disrupt your body’s natural sleep stages include:

• Depression
• Cancer
• Alzheimer’s disease
• Schizophrenia
• Stroke
• Head injuries

When you don’t get good quality sleep, regardless of how many hours you spent in a sleep state, you will wake up tired, groggy, and drained of energy. Because of this, focusing on sleep quality over sleep quantity is the best way to reap all the rewards of a good night’s rest.

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A good night’s sleep involves a lot more than just sleeping for a set number of hours. Typically, it’s advised that adults get between seven and nine hours of sleep each night. While the time you spend asleep is a great jumping off-point when you’re looking to get quality sleep, it is nowhere near the entire picture of what is means to have high sleep quality. But what is sleep quality, exactly? And how is it connected to your bodyweight? Read on to learn all you need to know about how quality of sleep can influence weight.

What is sleep quality?

To understand sleep quality, it’s important to first understand what sleep is and everything that goes on within your body when you shut your eyes at night. The process of sleep may seem simple – close your eyes, sleep, wake up! – but it’s much more than that.

Sleep revolves around the body’s circadian rhythm, which is our internal clock. The clock itself follows a 24-hour period and affects the physical and mental changes that go on during that period. Importantly, the circadian rhythm controls your sleep–wake cycle, which determines how you sleep at night and how you awake each morning. It’s tied in with consistent, restorative patterns of sleep, so if your circadian rhythm is off, so is your sleep.

While you’re in the sleep state of the sleep–wake cycle, you go through various stages, each with its own important physiological purpose. The stages are:

• Stage 1: Light Sleep. This stage lasts only five to 10 minutes and primes you to get a good night’s rest by slowing down the body and mind.
• Stage 2: Secondary Light Sleep. This stage causes more changes in the body to prepare you for the next stage. Your eye movements, muscle and brain activity begin to slow. However, brain waves can spike sporadically during this stage, which experts believe helps retain long-term memory.
• Stages 3 and 4: Deep Sleep. These occur when the body is completely relaxed. Your breath rate, blood pressure, and body temperature are all decreased during this stage so that the body can release hormones designed to repair and produce tissue as well as moderate immune function.
• Stage 5: REM Sleep. This is probably one of the most well-known stages because of how often it is talked about. It’s the time in which the body processes and stores information through the act of dreaming.

These stages all have a specific role to play in our quality of sleep, but they are also symbiotic in the sense that a person must go through all the stages three or four times per night to get a good quality sleep.

How are sleep and weight related?

It may seem as though sleep and weight couldn’t possibly be related. After all, you’re not overeating in your sleep or slacking out on that exercise session! However, the two often go hand-in-hand because of the physiological processes that occur within the body during sleep.

The connection between sleep and weight has a lot to do with whether a person gets good quality sleep every night, or whether they continue to burn the midnight oil and avoid the shut-eye their body needs to be rested for the following day.

Recent research has found that sleep can play a role in obesity as well as during weight loss journeys. When looking at this from a sleep quality standpoint, the length of sleep as well as how “good” it is are both factors in weight. 

How does bad sleep affect your metabolism?

Your metabolism is the process that turns the food you eat into energy. It also provides cells with energy they need to complete their basic functions. During sleep, the body’s metabolic rate, or the rate at which it burns calories for energy, is reduced by roughly 15%.

Some may draw the conclusion that because you’re burning fewer calories during sleep, you may be able to mitigate this by sleeping less during the night. However, the opposite can be true.

Even though you burn fewer calories during the night, if you don’t spend enough time in good quality sleep, your metabolism can actually malfunction when you are awake, leading to issues that can either drive weight gain or slow weight loss. This is because of how sleep can affect glucose as well as insulin sensitivity. When people do not get proper sleep on a regular basis, their body’s ability to use glucose stores effectively is hindered, as is their insulin response.

Does quality of sleep affect weight?

When looking at sleep in relation to weight loss programs, research has found that people who get better sleep on a regular basis are more likely to have weight loss success over those who don’t. This is likely because of the aforementioned effects that sleep has on the function of the metabolism.

What’s more is that when people are losing weight, they are often subject to muscle mass loss as well. However, if you incorporate good-quality sleep into your weight loss plan, studies have shown that you are more likely to lose more fat while preserving your muscle mass. 

To sum up: while not getting enough good-quality sleep can be harmful to various areas of your health, it can also be harmful to your waistline.

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Everybody experiences some form of stress – it’s just a normal part of everyday life. Whether it’s acute stress, such as having a really tough day at the office, or something more chronic because of a continually stressful situation or lifestyle, there isn’t a person on the planet who hasn’t felt this emotion at some point in their life.

The stress response is an evolutionary part of human existence and initially acted as a way to protect you from harm. However, it was designed solely for this purpose, and typically, when our ancestors were out of the stressful situation, their bodies returned to normal because the stress response was no longer needed.

Today, however, that initial stress response (also known as fight-or-flight) still works for you and your health, but it can be skewed in the sense that it may be activated for too long. When that happens, different bodily processes can be negatively affected. One such system that can be affected by stress is the immune system – but what is the role of stress in immunity, and can it make your immune function worse? Read on to learn more about how stress can influence immune function.

What is the relationship between stress and the immune system?

The immune system acts as your body’s first line of defense, and technically speaking, stress can actually be helpful when it comes to your immune response. As mentioned above, stress was initially a psychological response that protected people against harm. In terms of the immune system, that initial response primes the body to be better prepared to fight off infection and avoid or heal any injuries a person may have from fleeing a dangerous situation.

Since the same rules don’t apply today (the stimuli our ancestors experienced were very different to the ones we experience today!), that stress response now invokes an immune response that isn’t necessarily needed. For example, if you get stressed while waiting in line for coffee while you’re late to work, your body isn’t in any real danger – but you’re still stressed. The physiological response is still the same, and the activation of your immune system to help heal injury or prevent infection will still occur, even though it isn’t really needed.

How does stress affect the immune system?

Stress can affect the immune system in many ways because of the way it influences various bodily systems that tie into immunity. For example, the bowel is a large part of immunity since it houses immune cells needed to fight off infection. Stress can cause issue with the bowel that can lead to various unpleasant symptoms.

When it comes to immunity, stressful situations can reduce the amount of nutrients that are absorbed into the body and the gut bacteria can become imbalanced. The immune system can become weakened when the nutrients it needs are not getting absorbed, and when gut bacteria are off balance, immune function also falters. 

The nervous system also gets activated during times of stress. During this activation, stress hormones such as cortisol and adrenaline are released. These are designed to help the body prepare for battle, so to speak – but when there is no battle, the body doesn’t really benefit from their release.

An overproduction of cortisol that is not used appropriately, or remains high due to constant and chronic stress, hinders the action of the immune system. This is because too-high levels of cortisol end up causing the immune system to become less responsive to the hormone, thus increasing the production of inflammatory cells that hinder the immune system’s function.  

Cortisol also has the ability to disrupt how well the immune system works because of its effect on the endocrine system. The endocrine system acts as a series of messengers throughout the body to regulate the action or organs and glands. Because acute levels of stress cause inflammation to occur due to the production of cortisol, chronic stress drives chronic inflammation.

When the body’s inflammatory process isn’t acting as it should, the immune system does not activate when it needs to, because the connection between it and the glands that produce stress hormones is compromised.Altogether, when chronic inflammation and the connection pathways in the body are hindered, you are more at risk of chronic diseases.

Can stress cause a weak immune system?

As mentioned above, stress can weaken the immune system. While acute stress isn’t as much of an issue, chronic stress can cause real problems. Brief periods of acute stress are a normal and typical response that leads to the re-regulation of the immune system once the stressful situation has passed. Chronic stress, on the other hand, drives crossed wires and poor functioning because the body is in a constant state of stress when there is no actual situation that it needs protection from.

While avoiding stress completely is essentially impossible, one of the best things you can do for your immune system is practice stress reduction techniques. This could include meditation, practicing a hobby you enjoy, or exercising regularly. Keeping overall stress levels down as much as possible will ensure any acute stress you experience doesn’t stick around to harm your health in the long run.

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Unfortunately, there is no way to completely avoid situations that may cause you to feel stressed – stress is just a part of life. However, when a person is stressed, their health is often hindered because stress can impact the body in negative ways (right down to a cellular level).

When we experience short-term stress, the body activates its “fight or flight” mode to prepare us to get out of harm’s way. This is an evolutionary response that kept our distant ancestors alive. Today, there are much fewer immediate dangers for most people – however, the stress response has stuck around and can be activated when there is no imminent threat to your life. During short bouts of stress, hormones are released that increase how hard the body works in order to get you out of a difficult or dangerous situation. Your breathing and heart rate speed up, your skin may grow pale or flushed, and your pupils dilate.

When stress is long-term or chronic, the body believes you are in danger a lot of the time. Because of this, you may experience headaches and stomachaches, your blood pressure may increase, and you may have difficulty falling asleep. Many people also experience a depletion of energy when they’re stressed. Read on to learn exactly how stress can influence energy levels.

Does stress deplete energy levels?

In short, the answer is yes: stress can significantly affect your energy levels. When people experience acute or chronic stress, their body essentially goes into overdrive, and when that happens, a lot of energy is used. Without adequate rest time or a break from stress, the energy that is being used up will not be restored properly.

How does stress impact energy levels?

The reason energy levels are zapped when you’re under chronic stress is because of the body’s physiological responses. The main system affected by these changes is the hypothalamic pituitary-adrenal system. When this system activates, it does so in various steps.

First, the stressor activates the hypothalamic pituitary axis. This action stimulates the pituitary gland to release a substance known as adrenocorticotropic hormone, which in turn stimulates the release of corticosteroid, or cortisol, from the adrenal glands. When cortisol is produced, glucose is released from the liver.

This hormone release is designed to help the body maintain adequate levels of sugar in the blood so that it’s prepared to take action in response to the stressor, and to return to normal once the stress has passed.

The automatic nervous system is also activated during this time – specifically, the adrenal medulla. The adrenal medulla releases adrenaline, which causes the body to prepare itself to either fight the threat or run away from it. While the automatic nervous system is activated, which prepares the body for better control, the parasympathetic nervous system is reduced so that certain processes within the body are quieted.

This entire reaction occurs quickly after a person experiences stress. When the stress is chronic, these physiological responses affect overall health in various ways.

Does short-term stress drain your energy?

During bouts of short-term stress, the process described above actually increases your body’s energy for a short period of time so you can be prepared to fight or run away from the potential threat. This short-term boost comes from stored glucose in the liver.

When the stressor has been eliminated, the body rebalances itself back to a normal state. During this time, you will not typically experience any sort of energy loss. It is only when stress is chronic that you will begin to feel your overall energy levels drop.

How does chronic and long-term stress affect energy levels?

There are various ways that long-term stress impacts energy levels. One has to do with your metabolic process and digestive system: acute stress hinders the appetite because the body determines that it doesn’t need to feed itself when it is preparing for danger.

However, when stress is persistent, the response that affects your appetite and digestion messes up your entire metabolic process. Not only are you not eating enough to properly fuel your body, your energy metabolism is also under-functioning and not providing you with the fuel you need to get through the day.

Bouts of chronic stress can also make it difficult for you to get proper sleep, and may lead to the development of mental health disorders that can further disrupt the way energy is stored and dispersed throughout the body. When we don’t get enough rest, our energy levels do not have enough time to replenish themselves. During sleep, the molecule ATP is made; this molecule plays a large role in energy levels, and if there isn’t enough of it, you will lack energy.

Because of the various effects that stress has on the body, especially chronic stress, low energy levels could indicate that you have been too stressed for too long. It’s important to manage stress levels to ensure your body stays healthy and your energy levels stay consistent.

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Many factors are at play when it comes to our weight. Food (the types eaten and how much), exercise (how often we move our body), and genetics can all play a role in whether a person gains or loses weight easily, or how well they are able to maintain a healthy weight. Metabolism – the rate at which we burn or store calories – can also influence weight.

There are other lesser-known factors that contribute to weight loss or gain just as strongly as those mentioned above. One such factor that many people either don’t know about, or pay little attention to, is stress levels. Read on to learn how stress can influence weight in terms of both loss and gain.

What is chronic stress?

Everyone experiences stress at some point in their lives. Whether those stresses are small, such as being stuck in traffic while late for work, or large, such as losing a loved one, feeling stressed from time to time is unavoidable. Typically, passing stressors don’t do much in the way of weight gain or loss, because the body can cope well with the type of stress that doesn’t stick around. However, when chronic stress strikes, it’s a whole different story.

Chronic stress is characterized as consistent and unrelenting periods of high stress that tend to last for three months or more. People who experience chronic stress often find themselves dealing with other physical symptoms such as aches and pains or the inability to get a good night’s rest. When a person deals with this level of stress for a long time, several physiological changes can occur.

One such change is the level of cortisol in the blood. Cortisol is referred to as the primary stress hormone. In the natural stress response, cortisol raises and encourages the release of more glucose into the blood stream. That glucose is then used by the brain and bodily tissues as a way to repair injury. It also stops the functioning of certain processes that could hinder a person’s ability to fight or flee in a dangerous situation.  

During a chronic stress situation, levels of cortisol stay high and the processes that are hindered as a form of protection remain that way, even when there’s no threat or danger. This leads to various malfunctions within the body, one of which can affect your weight.

How does chronic stress affect your weight?

Chronic stress can affect your weight in different ways because of the high levels of cortisol you’re experiencing. High levels of cortisol change the way many processes in the body function and can make it difficult to maintain a healthy weight by either encouraging weight loss or weight gain. But how does stress cause weight gain or loss, exactly?

Can stress cause weight gain?

Cortisol and weight gain often go hand in hand because of the way the hormone affects the body. When a person is constantly under stress, they may experience sugar cravings because the body is using up all the glucose it has stored in order to be ready for the perceived threat.

However, when there is no threat and that glucose storage is getting used up, the body will crave more and more sugar because it won’t have any left to power up the areas needed for the fight or flight response. This increase in sugar cravings can lead to a person eating more sugary foods that cause weight gain. The body also stores sugar after stressful situations so that it’s well prepared, and if these stores don’t get used as energy, they can end up on your waistline. 

If you’re trying to lose weight but are constantly stressed, cortisol will make that difficult, too. This is because cortisol slows down your metabolism. When the metabolism slows, less calories are burned on a day-to-day basis and you will find it increasingly difficult to lose weight.

How to stop cortisol weight gain

If you want to stop the cortisol weight gain, you will first have to lower your levels of cortisol – that is, by reducing your stress levels. This can be easier said than done, but one proven way you can do this is by practicing mindful meditation. Studies have shown that the practice of meditation can effectively lower cortisol levels in people who perform it regularly. Regular moderate exercise may also help to lower cortisol levels over time, leaving you less stressed in the long run and more able to either lose weight or maintain your weight over time.

Research has shown that other activities and stress reduction techniques can also help to lower cortisol levels within the body. These activities include:

• Music or art therapy
• Yoga
• Being out in nature
• Focusing on positives

Does stress cause you to lose weight?

On the opposite side of the spectrum, stress can also cause a person to lose weight. While most of the clinical research surrounding chronic stress and weight focuses heavily on weight gain, there are some reasons why stress could also cause a person to lose weight, including a loss of appetite or an inability to sit still (causing more calories to be burned throughout the day).

Chronic stress is bad for the body in many ways, and weight fluctuation is one of them. In addition to eating well and exercising, the best thing you can do to maintain a healthy weight is undertake stress management/reduction techniques that can help you curb chronic stress.

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The liver is one of the most important organs because of the variety of life-maintaining functions it performs. Essentially, the liver acts as a sort of detox program built right into the body, processing the blood that leaves the stomach and intestines so it can create nutrients the body needs to survive. This process also ensures that any medications can be effectively metabolized so that the body can use them without harm.

Since the liver plays such a vital role in filtration, digestion, metabolism, and detoxification, its proper function is essential to our overall health. A healthy liver ensures your body gets everything it needs (and that everything it doesn’t is removed), but when it isn’t working as it should, some serious health issues can occur.

Diseases such as hepatitis B and C and excessive use of alcohol can both lead to liver damage or failure. But does stress have the same effect? Read on to learn how stress can influence liver function and what you can do about it.

Can emotional stress affect the liver?

Emotional stress can take a toll on your mental wellbeing and cause a host of mental health disorders such as anxiety or depression, but it can also cause issues with your physical health. When the body feels high levels of emotional stress, it releases a hormone known as cortisol. While cortisol can be beneficial in terms of preparing to respond to danger or increasing metabolism to help process glucose, there is such a thing as having too much cortisol.

According to the American Psychological Association, when levels of cortisol are too high (especially on a regular basis), many of the body’s systems can be negatively affected. For example, the muscles naturally tense up in an effort to be on guard when cortisol levels are high. However, when there is no actual threat of danger, that prolonged tension can lead to the development of disorders tied to muscle tension, such as migraines and chronic pain.

Every other system in the body can be negatively affected by too much emotional stress, including the cardiovascular system, the respiratory system, and the digestive system (which includes the liver). Research has found that when someone is constantly experiencing high levels of emotional stress, it can lead to issues with the blood flow in the liver. When that happens, the liver cannot get enough oxygen stores and its blood vessels can narrow, ultimately leading to liver damage.

If your stress levels begin to affect your liver, you may start to experience symptoms such as:

• Changes to the color of your skin
• Chronic digestive issues
• Aches and pains
• Dark-colored urine
• Mood swings
• Low energy
• Pain in the chest or abdomen

Does stress contribute to fatty liver?

For people who already have an issue with how their liver functions, high levels of stress can make the issue worse. This is especially true in the case of fatty liver disease – a condition that develops when a person has an excess level of fat within the liver.

Over time, high levels of fat in the liver cause damage, which comes with a host of health problems such as:

• Fatigue
• Unintentional weight loss
• Jaundice (a yellowing of the skin or eyes)
• Spiderlike blood vessels on the skin
• Itching that doesn’t go away 

If the condition worsens, it can lead to cirrhosis, a disease that can develop into liver failure and even lead to the need for a liver transplant. Various studies have examined how the liver is affected by stress in relation to fatty liver disease. One particular study looked at the livers of healthy adults to see how high levels of stress may influence the development of the disease. The results showed that fatty liver disease was correlated most often with people who had higher levels of stress – indicating that stress itself can bring on fatty liver disease for people who may already be at risk of developing the condition.

Another research paper looked at people who had already been diagnosed with fatty liver disease and how stress affected the health of their liver following onset. The study found that stress, especially prolonged and chronic stress, was a main factor in the worsening of the disease because of the way it can lead to an increase in both cholesterol and triglycerides in the liver. 

Can stress and anxiety cause elevated liver enzymes?

Various substances assist the liver in performing its job. One substance that is vital for liver function is liver enzymes – proteins that help the processing of blood from the stomach and intestines. Liver enzymes are designed to speed up those chemical reactions for the best possible result.

Research has shown that people who experience high levels of emotional stress and anxiety often have elevated levels of liver enzymes. High levels are associated with inflammation and liver damage.

The effect stress has on the liver is an entirely negative one, especially in instances where the stress is chronic. Since your liver is vital to your overall health, the best thing you can do to keep it healthy is eat right, take care of yourself, and do your best to reduce stress wherever possible.

Featured image by Francisco Moreno on Unsplash

The world today is full of stressors that cause mental anguish. Many of these stressors are unique to our modern society – novel “first world problems” that nonetheless provoke a stress response that is very real, and often chronic.

Our ancestors may have been susceptible to dying from an illness that modern medicine has neutered and made benign… But they also lived much more in accordance with their circadian rhythms, suffered less Instagram-induced status anxiety, never had to grind their way through rush hour traffic, and didn’t use email!

The modern world is a fantastic place to live, but it can also be stressful. Stress can have an impact on many elements of your life and health – let’s take a look at a few below.

How Stress Can Influence Fitness Levels

Most of us would agree that at the end of the day, our health, and the health of those we love, is the most important thing in the world. So why do so many of us live in ways that are damaging to our health?

Stress can have a very negative impact on our health and physical fitness levels. Being physically fit is a crucial component of overall health, but unfortunately many of us have compromised fitness because we are chronically stressed.

How Does Stress Affect Fitness?

Does stress reduce fitness? Yes, stress can reduce fitness levels. Some of the negative effects that stress has on fitness are:

• Increasing muscle tension
• Increasing appetite and promoting storage of body fat
• Increasing risk of injury
• Reducing sleep quality and energy levels

How Do Stress And Anxiety Affect Exercise?

Stress and anxiety can…

• Make exercise less enjoyable

• Negatively affect concentration, ability to focus, and exercise quality
• Hinder recovery after exercise
• Reduce sleep quality, which makes exercise more difficult
• Make people avoid gyms and exercise classes

What Are The Physical And Emotional Symptoms of Stress?

The most common physical symptoms of stress are:

• Headaches
• Clenched jaw and grinding teeth
• Muscle tension, aches, and pains
• Nervousness and shaking
• Upset stomach
• Chest pain and heart palpitations
• Trouble sleeping
• Low energy levels
• Frequent colds and infections
• Loss of sexual interest
• Ringing in the ears
• Cold or sweaty extremities
• Dry mouth and difficulty swallowing

The most common emotional symptoms of stress are:

• Low or erratic mood
• Depression
• Anxiety
• Being easily agitated
• Frustration
• A feeling of overwhelm or panic
• An inability to relax your mind
• Negative internal dialog
• Low self-esteem

What Are The Cognitive And Behavioral Symptoms Of Stress?

The most common cognitive symptoms of stress are:

• A pessimistic outlook
• Chronic worrying and rumination
• Racing thoughts
• Forgetfulness
• Trouble focusing
• Disorganized thinking

The most common behavioral symptoms of stress are:

• Overeating
• Undereating
• Using alcohol and/or drugs
• Procrastination
• Avoidance behaviors
• Engaging in compulsive coping behaviors such as masturbation, pacing, nail biting, or fidgeting

What Are The Effects Of Stress On Physical Health?

Short-term stress has physical, emotional, cognitive and behavioral symptoms. If/when stress goes away, these symptoms will usually abate. However, long-term chronic stress can lead to a variety of physical health problems, including:

• Obesity
• Cardiovascular disease
• Gastrointestinal diseases
• Menstrual problems
• Sexual dysfunction, such as impotence and premature ejaculation, or loss of desire
• Skin problems, such as acne, eczema, and psoriasis
• Balding and permanent hair loss
• Long-term mental health problems

Causes Of Stress In The Modern World

Some of the main causes of stress in the modern world are:

• Financial concerns
• Overwork
• Internet overuse and addiction
• Alienation and a lack of face-face connection
• Status anxiety
• Sleep deprivation
• 24-hour news coverage
• Omnipresent advertisements and marketing
• A lack of connection to nature
• Exposure to artificial light that interrupts our circadian rhythm

How Can We Manage Our Stress Levels And Improve Our Fitness Levels?

Here are some ways we can manage stress levels and improve our fitness:

• Eat a healthy diet
• Get plenty of sleep
• Spend lots of time with people whose company you enjoy
• Get off social media
• Limit how much news you consume
• Spend time with animals
• Read a good book
• Go for walks in nature
• Explore supplements that reduce stress levels and improve health

What Are The Best Supplements For Reducing Stress?

CBD oil: Research has shown that CBD oil has the effect of lowering cortisol. CBD also appears to increase sleep duration.

Melatonin: Good-quality sleep goes a long way to reducing stress levels. Research suggests that melatonin can improve sleep in several ways, including encouraging the onset of sleep and improving people’s subjective assessment of the quality of their sleep.

Delta Sleep Inducing peptide: Another promising supplement that can reduce stress by improving sleep is Delta Sleep Inducing peptide. Research indicates that Delta Sleep Inducing peptide promotes higher sleep efficiency and shorter sleep latency.

Bioactive Milk Peptides (lactium): Lactium peptide contains amino acids that can reduce cortisol levels, induce relaxation, improve sleep quality, and reduce stress.

Magnesium: Research suggests that magnesium relaxes muscles, improves sleep time and sleep efficiency, and reduces serum cortisol concentration.

Valerian: Research indicates that valerian may help reduce stress by promoting sleep and relaxation and reducing anxiety.

Featured image by Peggy_Marco on Pixabay

There is no shortage of weight loss tips, pills, concoctions, and programs out there. There is an entire multi-billion-dollar industry dedicated to helping people shed unwanted pounds. But while some of these products or tips work wonders, many others make bold miracle promises – and may not be healthy or even safe at all.

In some cases, people want to lose weight for their health, whereas other scenarios revolve around conforming to traditional “beauty standards.” Whatever a person’s motivation, losing weight can be a convoluted process simply because of the sheer number of possible ways out there. So, considering the dangerous side of weight loss, what’s the best way to shed extra pounds in a healthy manner? Read on to learn how to lose weight safely.

Can losing weight be dangerous?

While losing weight in and of itself isn’t typically dangerous and can be beneficial to one’s health, the way you go about it can be dangerous. For example, if a person decides that they want to lose weight fast and begins eating too little or not eating the right things, they may end up hindering their health rather than improving it.

Rapid weight loss is possibly the most detrimental and dangerous kind, as it can lead to health issues such as:

• Nutrient deficiencies
• A slowed metabolism
• Muscle loss
• Hormone changes
• Gallstones  
• Headaches
• Irritability

Because rapid weight loss is typically everyone’s goal, people who aim to lose weight the fastest are the most at risk.

What is the safest and healthiest way to lose weight?

The timeline for losing weight should always be slow and steady. Studies have found that losing weight at a pace of one to two pounds per week is the best way to not only maintain your health, but also be sure that the weight is kept off long-term. This is for a couple of reasons: people who lose weight slowly are less likely to gain it back, and during slow weight loss, many people adopt new, healthier lifestyle habits that they can take with them throughout the rest of their lives.

What you eat also matters. While being in a calorie deficit is vital to ensure that you’re burning more than you’re taking in, thus causing your body to lose weight, it’s not the entire picture. The foods you eat while losing weight are important, too.

Eating nutrient-dense wholefoods such as vegetables, fruits, lean meats, and wholegrain products will give your body what you need while keeping you in a calorie deficit. If you continue to eat poorly while in a calorie deficit, not only will your body become deprived of nutrients, you will also be forced to eat much less throughout the day.

Safe weight loss tips

There are many aspects involved in safe weight loss. The best way to lose weight safely and effectively is by following these tips:

1. Talk to your doctor first

Prior to beginning any diet plan, you should speak to your doctor about your current health situation and what your body can handle when it comes to losing weight. Your doctor knows you and your medical history, and will be able to supervise your weight loss so that it works effectively and doesn’t cause negative health repercussions.

2. Avoid overly processed foods

Processed foods are always high in things that can hinder weight loss, such as added sugar, fat, sodium, and calories. They have little to no nutritional value, too. Studies have also found that in some cases, processed foods can lead to addictive behaviors that cause a person to binge-eat, which can obviously hinder your weight loss efforts. Instead of processed foods, eat wholefoods that are as nutrient-dense as possible.

3. Practice mindful and slow eating

When you sit down for a meal, your body is hungry. As you eat, the body receives the food and will eventually send you a signal that it has had enough. The problem with this signal is that in some cases, people do not receive it fast enough, because they are eating too fast or eating mindlessly while doing something else.

When you focus on your food and eat more slowly, you will be better equipped to receive that signal when you’re actually full, as opposed to when you’ve already eaten too much. 

4. Be kind to yourself

Since losing weight slowly is the healthiest way to go about it, it’s possible to get discouraged when you don’t see immediate results. But it’s important to be patient with your body and kind to yourself, regardless of the results you see. As long as you maintain your efforts, the results you want will come.

5. Chill out

High levels of stress can actually cause a person to stop losing weight because the stress hormone, cortisol, gets released in high amounts, leading to cravings and the slowing of your metabolism. Stress can also invoke unhealthy coping mechanisms, such as binging on food or eating foods that will not aid in weight loss. 

6. Prioritize exercise

Movement is an important aspect for weight loss because it can lead to more calories burned throughout the day. Cardio is great for burning a lot of calories, and weightlifting or bodyweight exercises are great for building muscle, which will lead to a higher calorie burn while you’re at rest.

Weight loss isn’t easy (no matter what any weight loss company or product says!). The good news is that safe weight loss, while it takes time and hard work, is one of the best things you can do for your health, now and into the future.

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Many people who vigorously exercise on a regular basis know about that feeling after their workout. The one where you feel as if you’ve just conquered the world. The most commonly used phrase to describe the sensation was coined by avid runners and is known as the “runner’s high.”

While many people are not quite sure why this sensation happens, as it turns out, that overall feeling of euphoria after a satisfying exercise session comes down to biological science. It is caused by neurochemicals known as endorphins, which are made primarily in the hypothalamus and pituitary glands of the brain. The pituitary gland is a vital component to brain health because it influences all other parts of the body. But what exactly are endorphins? And how do they affect you?

We’ll examine this below, as well as delving into how to use diet and exercise to achieve an endorphin rush and feel like you’re on top of the world.

What are endorphins?

As mentioned above, endorphins are neurochemicals. More specifically, they are a large group of peptides that act on the opiate receptors in the brains. Opiate receptors are designed to act as a switch in the brain that triggers reward systems as well as addictive behaviors. When endorphins are released within the brain and stimulate the opiate receptors, it leads to feelings of pleasure, wellbeing, and even a reduction in pain.

The most common time endorphins are released into the body naturally is in stressful situations or if you are experiencing pain. The body naturally releases these endorphins to help cope with the experiences, with the aim being to combat the negative outcomes that accompany high levels of stress or pain by maximizing pleasure.

It’s not only stress or pain that can lead to the release of these neurochemicals, though. Other activities such as eating, sex, and exercise can all play a role in endorphin release. Because of the body’s ability to create endorphins during those times, it is said that their release can help modulate appetite, trigger the release of sex hormones, and increase the efficacy of the immune response.

What are the benefits of endorphins?

Aside from being able to help you deal with painful injuries or stressful situations, endorphins have been shown to promote overall wellness, especially when it comes to mental health. Studies have shown that participating in activities that boost endorphins can lead to the reduction of symptoms in those with depression and anxiety. Endorphins can also help to boost self-esteem because they lead can lead to a more positive and optimistic demeanor.

Other studies have shown that an endorphins have a role in weight gain or loss. This is because of their appetite regulation abilities. It’s also possible to be deficient in endorphins, leading to a range of potential symptoms, such as:

• Depression
• Anxiety
• Moodiness
• Aches and pains
• Addiction
• Trouble with sleep
• Poor impulse control

Does exercise increase endorphins?

Any type of physical movement will cause the body to produce endorphins. This is because exercise stimulates the body’s stress response. When you increase your heart rate or start to move your body in an active way, the body can see this as a sign of stress and begin to release stress hormones. When that stress hormone activation occurs, your brain counteracts it by releasing endorphins. This counteraction is why people can feel euphoric or a general sense of happiness after a good exercise session.

What activities increase endorphins?

You don’t have to wait for a stressful situation or injury to occur to take advantage of the happy chemicals in your brain! There are many activities you can partake in that will lead to a rush of endorphins. Running is perhaps the most common activity when it comes to endorphin release, but any type of exercise will do the job. Workouts with a higher intensity are more likely to give a rush, because they put more stress on the body and thus elicit a higher response to combat that stress. Wild swimming, for example, is another physical activity that sends stress signals throughout the body that will induce endorphin production and release.

Aside from exercise, some activities that will drive the release of endorphins include:

• Sex. Since endorphins are thought to contribute to sexual function because of their effects on sex hormones, having a healthy sex life can lead to an overall boost in endorphins.
• Meditation and yoga. Both yoga and meditation can lead to endorphin release.
• Laughter. Studies have shown that laughing with a group of friends can help to increase the release of endorphins because of how it affects the pleasure center of the brain.
• Binging your favorite show. Studies have shown that getting lost in your drama television series obsession is good for overall feelings of happiness due to the endorphin release.   
• Forest bathing and grounding. Getting back in touch with nature has been shown to help release endorphins. It’s likely attributed to the exercise you’re getting while walking around in the woods.

What foods help release endorphins?

Since appetite regulation is an important part of food consumption and endorphins play a role in appetite, it’s no surprise that eating and endorphin release are connected. Eating good foods have been shown to trigger the release of the feel-good chemical that leads to those satisfied feelings of fullness and happiness after eating something you truly enjoy.

So which types of foods can trigger the release? Well, some are better than others. The best foods to eat if you want to give yourself an endorphin rush include:

• Dark chocolate
• Spicy foods
• Wine

Although these foods have been studied and shown to help boost overall feelings of happiness, simply eating your favorite food can also do the trick.

The endorphin rush is a natural high that everyone can benefit from – it’s great for the body, the mind, and overall levels of health.

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Getting enough good-quality sleep is vital for the body to function as it should. During sleep, processes in the body continue to run, repairing muscles, organs, and other cells. Chemicals that help strengthen the immune system are also released into the blood. The brain gets rid of toxic waste that may have accumulated throughout the day and even stores new information. For many people, though, this all-important sleep can be elusive.

From sleep disorders that cause a person to be unable to get a good sleep, to life events that keep people up throughout the night, there are many reasons a person may find it difficult to fall asleep. Some options to help a person sleep include medications, getting on a proper schedule for one’s body, and breathing exercises. But can breathing exercises help sleep, really? And if so, how do you breathe to help you sleep? Read on to find out.

Can breathing exercises help you fall asleep?

Breathing exercises have shown to be highly effective against insomnia. This could be attributed to the fact that they act as aids in reducing the stress and anxiety that may keep people up throughout the night. Insomnia, or the inability to get adequate sleep, is caused mainly by stress. When people are stressed, their ability to relax becomes hindered because of the release of certain hormones, including cortisol and adrenaline. These hormones elicit a response in the body that makes it believe it needs to be ready for action.

When the body feels as though it needs to be in fight or flight mode, it cannot get to a point of relaxation that will lull a person into sleep. Research has found that by changing breath rhythms, however, you can signal your body that it’s time to relax. This causes your heart rate to slow down. It also stimulates the vagus nerve, which travels through the body from the abdomen up to the brain stem and is responsible for the body’s rest and digest behaviours. This leads you into to a calmer state, and thus encourages sleep.

What exercises can I do to fall asleep faster?

Deep breath for sleep isn’t just a matter of taking a few breaths and waiting for yourself to slip on into dreamland. The exercises that are required to help encourage sleep are unique and deliberate in nature. The following five breathing exercises have been proven to induce sleep.

1. The 4-7-8

This breathing technique was developed by Dr. Andrew Weil, a celebrity doctor who bases his practice on alternative medicine. To perform this exercise, you will haveto sit up with your back straight and place the tip of your tongue behind the upper row of front teeth. While keeping your tongue in place throughout the entire breathing exercise, exhale through your mouth while counting to eight. It’s important to make a sound while exhaling, such as a whoosh noise. Once you have exhaled, you will have to close your mouth and take a deep inhale through your nose while counting to four.

It’s important to inhale for the full count of four. You will then hold your breath there for a count of seven. Once you have gone through these steps, you will repeat the cycle four more times. During the repetition, it’s important to keep the counts at the 4-7-8 mark for each breath for it to be truly effective.

2. Bhramari pranayama breathing

Studies have found that this breathing technique is proven to slow heart rate, which can help aid in relaxation and prepare the body for sleep. To perform this exercise, you will start by closing your eyes and breathing deeply in and out. Then, you will position your index fingers above your eyebrows. Using the rest of your fingers, you will cover both eyes.

While breathing, you will apply a gentle level of pressure to the sides of your nose while focusing on your brow area. With your mouth closed, breathe deeply and slowly through the nose and hum, or make the “Om” sound. Once you have completed one round, repeat the cycle five times.

3. Three-part breathing

Perhaps the simplest breathing technique to induce sleep is the three-part breathing exercise. All you have to do is take a long and deep inhale, then exhale all the air. While you’re exhaling, focus on your body and how it feels. Repeat the cycle three times, and then slow down your exhale and repeat.

4. Diaphragmatic breathing

This technique aims to slow down your breathing to help decrease the amount of oxygen your body needs. To perform this exercise, you will want to start out by lying on your back with your knees bent over a pillow. Put one hand flat on your stomach with the other on your chest and begin taking slow and deep breaths through your nose. Keeping your hands in place, you should be able to feel the breaths rise and fall.

Following a few breaths, begin to breathe slowly with your lips pursed. Continue to do this until you are breathing both in and out without your chest moving. This type of breathing exercise also aims to strengthen the diaphragm.

5. Alternate nasal breathing

Studies have shown that practicing alternate nasal breathing can help to reduce stress immediately following the exercise. To perform this breathing technique, you will start by sitting cross-legged with your left hand on your knee and right thumb against your nose. Then, you will fully exhale and close your right nostril using your thumb. Once the nostril is closed and you have finished exhaling, you will inhale through your open left nostril. To exhale, you will close the left nostril and open the right one. Repeat this cycle for a total of five minutes, finishing with an exhale out of your left nostril.

Not being able to get to sleep can induce stress all on its own, but utilizing one of the above breathing exercises can help you limit stress, control your breathing, and enjoy quality sleep once again.

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For many Americans, getting the proper nutrition can be difficult. Between heavily processed diets and limited time due to demanding lifestyles, the ability to get everything your body needs on a daily basis can be an uphill battle. This is why people often suffer from nutrient deficiencies.

Nutrient deficiencies can lead to a variety of chronic health issues that could be addressed by simply upping the intake of vitamins and minerals that the body needs for its many processes. The good news is that it’s not hard to fix a nutritional deficiency as long as you know what signs to look out for. So which vitamins are most people lacking? Read on to find out.

How do I know which vitamins I’m lacking?

The body is a smart system. It works symbiotically, meaning that all its processes rely on each other to run smoothly. The digestive system, for example, needs to function optimally in order for the body to process nutrients appropriately. Without the digestive tract’s ability to absorb nutrients, the other systems within the body will not get the vitamins and minerals they need to do their jobs.

There are many signs your body might give you if you are lacking in nutrients. For example, brittle hair and nails could be a sign that the body is lacking biotin. Other hints that the body will give you when it’s starved for nutrients include:

• Mouth ulcers or cracks in the corners of the mouth
• Bleeding gums
• White growths on eyes and difficulties seeing at night
• Scaly patches of skin or dandruff
• Hair loss
• Red or white bumps on the skin
• Restless leg syndrome
• Fatigue or low on energy
• Frequent infections 

These are just some general signs; specific vitamin deficiencies will present with different symptoms.

Vitamin deficiency diseases

A wide variety of diseases are linked to nutrient deficiency, most of which can be typically addressed with adequate intake. For example, anemia can occur in those who do not get enough vitamin B12; however, if adequate levels are restored, the disease itself will be treated effectively.

Some other common vitamin deficiency diseases and their causes include:

• Night blindness caused by a lack of vitamin A
• Beriberi caused by a lack of vitamin B1
• Scurvy caused by a lack of vitamin C
• Rickets caused by a lack of vitamin D
• Pellagra caused by a lack of vitamin B3

These are just a few of the health conditions that can arise from a lack of nutrients in the diet. However, they are also diseases that can be addressed by returning adequate levels of the vitamin itself into the body over long-term treatment.

What is the most common nutritional deficiency in the United States?

According to a report released by the CDC, there are quite a few nutritional deficiencies among the population of the United States. The most common was found to be vitamin B6. This water-soluble vitamin is also known as pyridoxine and plays a significant role in the metabolism of fat, carbohydrates, and protein. It also helps the body create red blood cells and neurotransmitters. Since the body doesn’t produce this vitamin on its own, it can be easy to become deficient if you are not getting enough from food or supplements.

The best way to get vitamin B6 from food is by eating foods that are rich in the nutrient. Some such foods include:

• Pork
• Poultry
• Fish
• Peanuts
• Soya beans
• Oats
• Bananas

If diet is not enough, supplementation may be required to help keep levels of vitamin B6 where they need to be for overall health and wellness.

Most common nutrient deficiencies

Besides vitamin B6, there are six other common nutrient deficiencies that people suffer from. Each will come with its own set of symptoms to look out for so you can tell if you may need to get more in your diet.

Vitamin A

Vitamin A deficiency can lead to an impairment in the function of the immune system, rashes, and ocular effects. If you notice any changes in the way your eyes adjust to light or dark, it could be time to investigate a vitamin A deficiency.

Vitamin B12

Anemia tends to be the result of a vitamin B12 deficiency, which presents with symptoms such as chronic fatigue, weakness, pale skin, dizziness, and chest pain.

Vitamin D

Vitamin D, otherwise known as the sunshine vitamin, is important for a lot of reasons. It helps the body absorb other nutrients such as calcium and phosphorous which are vital to bone health. Symptoms of a deficiency can include fatigue, depression, and muscle aches and weakness.

Calcium

If calcium deficiency lasts for a long period of time it can lead to health issues surrounding the teeth, bones, and even the brain. Symptoms of a calcium deficiency include tingling in the lips, tongue, fingers, and feet; muscle aches and spasms; seizures; and abnormal heart rhythms.

Iron

Iron is important for red blood cell health. There are two types of iron: heme, which is very well absorbed and found in meats, and non-heme, which is in both animal and plant foods but isn’t as bioavailable. Iron deficiency can also lead to anemia and symptoms include fatigue, weakness, decreased immune function, and lowered brain function.

Magnesium

Magnesium is important for many processes within the body and is an essential component to bone and teeth health. Some symptoms of a deficiency in this mineral are restless leg syndrome, fatigue, and migraines.

How to remedy nutrient deficiencies

The easiest way to address nutrient deficiencies is by adding foods to your diet that are rich in the particular vitamin you’re lacking, or by using supplementation. Supplementation may be necessary as a first course of treatment if the deficiency is particularly high. To ensure that your symptoms don’t stem from an underlying health condition, getting vitamin and nutrient levels checked is the first step on the road to fixing a vitamin deficiency.

The essential vitamins and minerals the body needs aren’t always easy to get through diet alone, but between changing your diet and increasing supplementation, you can address any nutrient deficiencies and get back to being healthy in no time.

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As the body’s largest organ, the liver has a pretty big job to do. Along with over 500 other different functions, it provides the body with the much-needed exit door for toxins. It does this by filtering out all the blood that comes through the digestive tract and sorting through different nutrients, toxins, and hormones.

Since the liver is a detoxifier all on its own, it can be hard to imagine how you can help the process out. But some detox programs can actually give the liver a little boost when it comes to getting its job done properly. During winter, a specific type of detox may be especially important because the what the body needs during those cold months of the year is different than in other seasons. So, what is a winter detox, exactly, and how can you do it for optimal health? Read on for our easy steps to a simple winter detox.

What is a winter detox?

In the simplest terms, a winter detox is just a detoxification program that occurs in the winter season. There’s much more to it than just doing your simple juicing and cleansing, though. A detox is designed to reset and rejuvenate the body to help battle fatigue and other unhelpful symptoms that happen when the body is weighed down by too many toxins.

When it comes to winter detoxification, the idea is to focus on eating better, moving more (even though it can be hard to get outside exercise), and balancing your body and mind. A winter detox should include foods that have warming properties to ensure that the optimal metabolic state is reached. It’s important to keep warm in the winter for overall health because when the internal temperature is stable, the body is more likely to be able to fight off viruses and infections.   

What are the benefits of a detox diet for winter?

When the seasons change, the body undergoes some changes, too. This is because it has to prepare itself to adapt for the colder temperatures. Processes like metabolism, hormone levels, and circulation all need to adjust when colder temperatures roll in. Lifestyle changes such as more indoor time and the consumption of heavier comfort foods can also lead to changes in the body. With all these different changes come all-new toxins for your body, some of which it might not be used to.

The biggest benefit of doing a winter detox is to help your body adjust to those changes. Since there will be new toxins to eliminate, the body will need to be ready and able to get rid of them so that any side effects from being over-toxified don’t set in. Think of it as a fresh start for your liver.

How can I detox my body in winter safely?

If you want to do a detox, it might be tempting to look up a quick three-day program so you can get it over with. However, the safest way to detox the liver is by taking your time. This is because toxins need ample time to be released from the body or they may end up sticking around and triggering an inflammatory response. This can lead to flu-like symptoms (and the feeling that you’re hurting your body more than helping).

You don’t want to end up overloading your detox pathways so that nothing can get out, so you’ll also want to pay close attention to what you’re putting into your body during a detox. If you’re trying to eliminate toxins but continue to consume others, it’s a losing game. You have to be tuned into your body and really listen to it. If something doesn’t feel right, chances are you should slow the detox program down.

How do you do a simple detox?

Here are our four key steps to a simple winter detox.

1. Start with your diet

Eating a proper diet is vital to a winter detox. You’ll want to eat warming foods designed to help keep the body’s temperature where it needs to be during long bouts of cold weather. Start by eliminating sugars, processed foods, and caffeine from the diet, and eating winter detox foods such as healthy soups, walnuts, fruits like blueberries and cranberries, Brussels sprouts, and salmon.

2. Practice mindful relaxation

Mental or emotional health is just as important as physical health during a detox. When stress is at an all-time high, the body can have a more difficult time removing toxins, as the overabundance of stress hormones slows the detoxification process.Taking a long mineral bath or doing an online yoga class from the warmth and comfort of your own home can go a long way toward reaching a nice and relaxed state.

3. Stay warm

Feeling sluggish in the winter happens to everyone. Less vitamin D, coupled with the fact that circulation suffers in cold temperatures by trying to preserve warmth for the internal organs, can lead to winter tiredness. Stay cozy with warm socks, blankets, sweaters, or heating options when you’re in your home.

4. Supplement where necessary

Even if your diet is ideal and your winter detox is going smoothly, supplementation can help make sure that your body is getting what it needs while it’s hard at work getting rid of what it doesn’t. Riboflavin is a great supplement to take because of its immune supporting benefits, and milk thistle, dandelion root, and turmeric can all help the liver get the toxins out.

Doing a winter liver detox can help you rid the body of the toxins that build up over the course of the colder months, and keep you healthy throughout a season where many people are more susceptible to illness.

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Sleep is a vital component of overall health. During the sleep cycle, the body goes through different stages, all of which are designed to keep internal systems functioning as they should.

There are five stages of the sleep cycle and each typically occurs within a 90-minute timeframe.

The first two stages are considered light sleep, the third and fourth are deep sleep, and the fifth is rapid-eye movement (REM) sleep, the part of the sleep cycle when dreams occur. If the body doesn’t cycle through the sleep stages appropriately, a person can suffer from a variety of different health issues caused by a lack of proper rest.  

Why is quality of sleep important?

When people think about sleep, they often focus on how many hours they get in a night – but how long sleep occurs is arguably less important than the quality of sleep one gets. Sleep quality is the main factor in how tired a person is upon waking. For example, getting nine hours of sleep may sound optimal, but a person will only benefit if they wake during the appropriate time during the sleep cycle.

Waking up at the end of a sleep cycle or during one of the light sleep stages is thought to have the greatest impact on wakefulness throughout the day. If a person wakes during REM sleep, they are more likely to feel groggy and tired throughout the day.

How is quality of sleep calculated?

There are four specific ways to determine the quality of sleep a person gets:

• Amount of time in bed
• Amount of time in deep sleep while in bed
• How often one moves and how intense the movements are throughout the night
• How much time a person spent awake throughout the night

For many people, sleep trackers can be used to determine these four factors. Other ways to measure quality of sleep include determining how alert you are upon waking and examining your overall health. Since sleep plays a key role in the health of the mind and body, it can be helpful to consider certain symptoms and determine if they could be attributed to a sleep disturbance. For example, a continuous lack of quality sleep can lead to medical conditions such as heart disease, high blood pressure, and diabetes.

Ways to improve quality of sleep

If you’re wondering how to sleep better at night naturally, the good news is that there are plenty of small steps you can take that are easy and effective. The best home remedies for good sleep include: 

Increase your exposure to light during the day

The body functions using its own clock called the circadian rhythm. It plays a vital role in many things such as brain health and hormone balances. Getting natural daylight throughout the day helps the circadian rhythm function as it should. Studies have shown that people with insomnia saw a reduction in their symptoms after being exposed to bright light during the day.

Avoid blue light exposure at night

At night, and especially before bed, exposure to blue light (such as using your phone or watching TV) can have a negative effect on how much sleep you get as well as the quality of that sleep. This is because blue light can fool the brain into thinking that it’s still daytime, thus upsetting the body’s natural circadian rhythm. This also affects the body’s release of melatonin, a sleep hormone, and thus lessens your chance of having a good night’s sleep.

Avoid caffeine and alcohol

Many people use caffeine to “wake up” in the morning. Some studies have also shown that it can have positive effects on the body, such as enhancing focus. However, if caffeine is ingested too late in the day, the nervous system becomes stimulated and the body has a harder time relaxing.

Alcohol, on the other hand, can contribute to new or worsened sleep disorders such as insomnia, sleep apnea, and disrupted sleep patterns.

Skip the long nap

Some studies suggest that napping can be great for overall health, but the length of the nap is the determining factor on whether it has a positive or negative effect. Daytime sleeping for longer than a quick 20-minute nap can lead to a confused internal clock, which in turn could cause you to struggle to sleep at night time.

Set a sleep schedule

Since the circadian rhythm is on its own sort of loop when it comes to sleep timing, having a consistent sleep schedule will significantly increase your chances of improving your overall quality of sleep. A sleep schedule should be designed to work for you and your lifestyle, and should adhere to the same schedule every night and every morning, even on weekends. 

Try a supplement

At-home remedies for good sleep are all well and good, but they can also benefit from supplementation. Since melatonin is a naturally occurring hormone that signals your brain to sleep every night, taking a melatonin supplement can have the same effects.

Other supplements that can be taken to help improve overall sleep quality include:

• Ginkgo biloba. This herbal remedy has been found to encourage relaxation and stress reduction.
• Valerian root. Valerian root has been shown to improve sleep quality and help you fall asleep faster.
• Magnesium. Magnesium is vital chemical element that can induce feelings of relaxation, leading to an improvement in sleep quality.
• Lavender. Lavender acts as a sedative and induces feelings of calmness. It has been shown to help reduce the symptoms of insomnia.

Improving your quality of sleep can make a huge difference in your day-to-day life. Good sleep can also lower the risk of developing a weakened immune function, as well as many chronic diseases such as heart disease, stroke, mental illness, and obesity.

Sleep quality is one of the most important things that determines your overall health. The good news is that getting a good night’s sleep is just a few simple steps away!

Featured image by Gregory Pappas on Unsplash