Are You Tired of Feeling Tired?

Fatigue is one of the most common complaints that brings folks into the doctor’s office.  When we don’t have the energy to do what we want to do in life, it can be frustrating and depressing.  How do we get that vivacious feeling back again?

First of all, go easy on the coffee.  Drinking lots of caffeinated beverages often backfires, because it becomes less effective over time.  Also, it can disrupt your sleep patterns, just leading back to more tiredness. 

Natural “magic bullets” are often ineffective:  whether it’s 5-Hour Energy, acai berry, or whatever the newest product is this week, these promises are much more about marketing than science.  Any temporary boost they provide is likely due to placebo effect.

Focus on the basics of lifestyle first:  get some form of exercise, even if you don’t feel like it.  Over time, this will improve your energy level.  Stick to whole, natural, nutrient-rich foods.  Junk foods that are high in sugar and added fats sabotage your vitality.

One of the principles of naturopathic medicine is to find and treat the cause, not the symptom.  Fatigue can be due to any number of factors, and visiting a doctor with a holistic point of view can help provide some answers.  The most basic (and often overlooked) cause of fatigue is poor quality sleep.  This in turn may be due to anxiety, sleep apnea, shift work, or other health issues.

Some lab work can determine if there is a physiological reason for your fatigue.  Problems with the thyroid or adrenal gland are common.  Anemia affects some folks, and needs to be addressed beyond just iron supplements – there’s often an underlying cause that needs to be explored.  Blood sugar issues may be a culprit as well, whether it’s too low or too high.  Chronic fatigue syndrome is a complex disorder that often needs an individualized approach.

All of these issues can be addressed in an integrative fashion – with cooperation between conventional and natural treatments.

Get Ready for Flu Season

There’s a nip in the air, leaves are starting to change colors – which means that it’s time to start thinking about influenza.  Sore throat, fever, fatigue, muscle aches:  everyone knows it’s no fun.  The Centers for Diseases Control recommends flu vaccines for everyone, though there is no scientific evidence for this approach.  Furthermore, the flu vaccine might prevent flu virus infection, but does absolutely nothing to protect against related viruses that cause flu-like illnesses.  Are there good natural alternatives for preventing and treating the flu?

My first recommendation to everyone at this time of year is to get a blood test for vitamin D levels.  The proper test is called 25-hydroxyvitamin D, and the optimal level should be between 40 and 100 ng/ml.  Research has shown a clear connection betweenlow blood levels of vitamin D and risk of catching the flu.  Flu season can span anytime from October to May – the same time period that we don’t get enough sun exposure to produce vitamin D naturally through the skin.  Coincidence?  If you have low vitamin D levels now, it’s critical to supplement at high doses under a doctor’s supervision.  Without a blood test, a supplement of 1,000-2,000 International Units per day is advisable through the winter.

Remember good hygiene – wash hands frequently, and avoid touching your eyes, nose, and mouth.  There is no need to use antibacterial soap, since this does no better than standard soap in protecting against infection.  Get a good night’s sleep to support your immune system.  For supplemental support, look into herbs such as astragalus, larch, and elderberry, as well as extra vitamin C and zinc.  If you’re exposed to people with flu or other respiratory illnesses, use a neti pot or squeeze bottle with plain salt water to rinse the nasal passages, twice a day.

Flu vaccination is important for those with asthma and other lung problems; for nursing home residents and health care workers; and for those with suppressed immune systems.  For the rest of us, take care of yourself naturally, and if you do catch the flu, visit your naturopathic physician for specific recommendations.