Reduce Chronic Fatigue with Chocolate
February 19, 2016
Eating a small amount of dark chocolate daily reduced chronic fatigue by 30%.Cocoa is rich in phytonutrients that may reduce inflammatory and oxidative stress and enhance resistance to physical fatigue.
Feeling tired is awful, to help we've put together The A-Z of Energy to help you get back to your energised self.
The A-Z of Energy
Acetyle-L-Carnitine: is naturally produced by the body and plays a fundamental role in transporting fatty acids into mitochondria to use for the production of energy.Without carnitine, fatty acids cannot easily enter into mitochondria and therefore cells can only use sugar as an energy source.
Adaptogens: Qi tonics, restoratives and adaptogens are traditional names for plants that have been used to enhance energy and help your body adapt to stress.These are often used together, so you could try a blend including such herbs as Ashwaganha (withania), Siberian Ginseng,Schisandra chinensis, and Rhodiola as these all have research suggesting they can help improve moods and reduce fatigue.
B-Complex: B vitamins have been shown in a wealth of studies to reduce feelings of fatigue,stress,anxiety and confusion.B vitamins also improve mood and boost feelings of general wellbeing.
Vitamin C- Vitamin C supplements have been shown to improve mood, and a clinical study found that taking vitamin C powder daily significantly reduced fatigue in a group of people who were under pressure at work,and their stress hormones were reduced too.
Glycine: A major reason people feel tired is lack of quality sleep.Taking 3 grams of glycine in water an hour before bed has been shown to improve sleep and leave people feeling fresher and more alert the next day.Try taking it with magnesium and cherry too as studies have shown they also improve sleep.
Iodine: Iodine deficiency has re-emerged as a major health issue with most people not getting enough from their food.Iodine is important for your thyroid, which controls your metabolism and energy.It's a good idea to take a daily Multivitamin and Mineral formula providing 150mcg of iodine to ensure you are.
Iron: Iron deficiency,also known as anaemia,is very common,especially in women.Iron helps transport oxygen around the body and the symptoms of anaemia include tiredness and lethargy,brain fog,shortness of breath,heart palpitations and a pale complexion.
Magnesium: Essential for the activity of the enzyme which is responsible for the formation of energy in cells.Where previously magnesium deficiency was rare due to adequate intakes of green leafy vegetables, nuts, seed and grains, current over-processing of food means that magnesium intakes have significantly decreased in recent years.Magnesium plays a key role in the processes that influence exercise including muscle function, oxygen delivery,energy production and electrolyte balance.Deficiency in magnesium is linked to tiredness and fatigue.
Malic Acid: Found in various plant juices including apples,malic acid enhances cell energy production by acting in a key step energy producing cycle.Malic acid is very effective at binding to minerals creating a reaction in the stomach to enhance absorption.
Ribose: Found in the structure of the energy molecule produced in the mitochondria.Therefore supplementation with Ribose helps speed up the rebuilding process of depleted energy pools increasing the "energy charge" of our cells. Research on ribose has shown promising effects with supplementation significantly improving energy,sleep and mental clarity.
- 30-40% of people using statins may experience fatigue
- 100mg of CoQ10 daily may help reduce statin side effects
- Ribose increased energy by 61% in people with chronic fatigue
- 100% of people in the UK do not achieve the RDA for magnesium
- Just 30 minutes of exercise most days increased cell mitochondria number by 53%
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