5 Reasons You Feel Sluggish

Fatigue is a problem for millions of people worldwide. We all get tired now and then, whether it’s because we’ve been working nonstop or didn’t eat 1right or skipped a workout. For many people, feeling sluggish can place a serious damper on your work and social life. Rest is a very important aspect of repairing and healing; but sometimes there’s more to it than simply not getting enough rest.

5 Reasons You Feel Sluggish

Feeling sluggish? Here are a few of the reasons you could be feeling drained.

1. B12 Deficiency

Also known as cobalamin, vitamin B12 is important for the production of red blood cells. It’s also one of the several B vitamins essential for converting your food into glucose, the preferred energy source for cells. B12 largely comes from animal foods, and while vegans are certainly at risk, even meat eaters have been shown to have B12 deficiency. ^[1] Supplementation is crucial for anyone experiencing less-than-ideal energy levels, particularly if diet is poor. Find a good quality vegan source for B12.

2. Imbalanced Thyroid

A sluggish thyroid translates to sluggish energy. Why? When hormones are out of balance, they can lead to confusion, weight gain, and fatigue, hallmarks of hypothyroidism. Although an imbalanced thyroid doesn’t always mean hypothyroidism, it is still important that you find ways to support its function. Iodine is essential for balancing the thyroid, ^[2] as is exercise, sunlight exposure, and proper sleep.

3. Hormone Imbalance

As mentioned in #2, hormone balance is the most important thing when it comes to keeping your energy levels in check. The root cause isn’t just directed to the thyroid; there are a number of confounding factors related to poor energy, and hormones are just one of the fragments of the whole. An improper level of testosterone and estrogen, too little human growth hormone output, and not enough thyroid hormone production all intertwine and deplete your ability to think and act properly. ^[3] Living a healthy lifestyle is key for preventing hormone disruption, and this includes avoiding pesticide-laden fruit and vegetables, getting enough exercise, optimizing your vitamin D levels, and receiving plenty of rest.

4. Your Digestion is Off

You may be surprised to hear that your energy levels have something to do with the state of your gut. It turns out that if you’re not digesting the food you’re eating, you’re probably also not absorbing an adequate supply of energy-giving nutrients. All nutrients provide energy, either directly or indirectly, and if you’re lacking the enzymes to digest foods and you’re not receiving vitamins, glucose, and minerals, you’re not going to be experiencing excellent energy levels. Not only is enzyme supplementation a must for anyone suffering from poor digestion, probiotics can help too. ^[4][5] Reducing stress is also helpful for getting your body out of the sympathetic state (the fight-or-flight state, where digestion is stopped) into the parasympathetic state (the relaxed state where digestion is effective).

5. Not Getting Enough Exercise

Exercise burns calories, lifts mood, and research also suggests it may improve energy. While it may sound counterproductive, vigorous or even light daily activity can boost metabolism and activate certain areas of the brain responsible for an increased perceived energy level. ^[6] It may not just be psychological, however, because exercise improves glucose uptake by making cells more sensitive to insulin. When your cells are receiving the energy they need, then you can be sure your energy levels will benefit.

Other Tips for Improving Your Energy

Improving your diet is the first step you should take for getting your health in line, and this includes your energy. Eliminate all simple sugars, focus on organic berries and other fruits. Eat organic raw vegetables, and include more nuts, seeds, and herbs into your daily regimen. Be sure to eat enough calories, too, in order to provide yourself with enough energy to think and be active. Get plenty of quality sleep each night, shooting for at least 7-8 hours. Pay attention to your vitamin D levels and get some sun. Sunlight actually balances serotonin and melatonin and stabilizes your circadian rhythms. This can go a long way in keeping your energy levels balanced and in rhythm with your sleep-wake cycles.

What tips can you share for fighting sluggishness and increasing energy? We’d love to hear them!

References:

1. Judy McBride. B12 Deficiency May Be More Widespread Than Thought. USDA. Agricultural Research Service.


2. Laurberg P, Cerqueira C, Ovesen L. Iodine intake as a determinant of thyroid disorders in populations. Best Pract Res Clin Endocrinol Metab. 2010 Feb;24(1):13-27. doi: 10.1016/j.beem.2009.08.013.


3. Tuin J, Sanders JS, Buhl BM, van Beek AP, Stegeman CA. Androgen deficiency in male patients diagnosed with ANCA-associated vasculitis: a cause of fatigue and reduced health-related quality of life? Arthritis Res Ther. 2013;15(5):R117.


4. Roxas M. The role of enzyme supplementation in digestive disorders. Altern Med Rev. 2008 Dec;13(4):307-14.


5. Balakrishnan M, Floch MH. Prebiotics, probiotics and digestive health. Curr Opin Clin Nutr Metab Care. 2012 Nov;15(6):580-5. doi: 10.1097/MCO.0b013e328359684f.


6. Ashish Sharma, M.D., Vishal Madaan, M.D., and Frederick D. Petty, M.D., Ph.D. Exercise for Mental Health. Prim Care Companion J Clin Psychiatry. 2006; 8(2): 106.

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7 Important Functions Of Vitamin B12

It’s estimated nearly 40% of the American population suffers from B12 levels that are too low. ^[1] With low B12 levels, your brain doesn’t work quite right and more often than not you’re suffering from chronic fatigue. But vitamin B12 does more than just support healthy energy levels. Its multiplexity of functionality is mirrored in its wide range of health benefits. The question is, are you getting enough?

The Seven Most Important Functions of Vitamin B12

Many people receive vitamin B12 injections on a regular basis to provide a boost in their energy levels. While it’s true that B12 does support energy, that’s not the entire picture. Here’s 7 functions of vitamin B12 and why you need this crucial nutrient.

1. Supports Energy

Vitamin B12 plays a key role in how your body creates energy. It keeps your cells fed, happy, and healthy. Without it, your cells get hungry and you feel weak, tired, and like you’re dragging all the time. The nutrient releases energy into the cell and provides you with the appropriate balance you need for thinking and moving throughout your day.

     2. Protects the Heart

Your heart and entire cardiovascular system needs B12. One of its jobs is to remove a dangerous protein called homocysteine from the blood. If homocysteine is allowed to roam through blood, it damages your arteries leading to inflammation and heart disease. Get enough B12 and you’ll keep homocysteine levels down and your heart happy.

3. Your Bones Need It

Studies have found patients with osteoporosis have higher levels of homocysteine and low levels of B12 than people with strong, healthy bones. ^[2] Could B12 be a viable adjunct to future osteoporosis approaches? If you suffer from osteoporosis or similar bone issues, speak to your doctor about getting your vitamin B12 levels tested.

4. Prevents Nerve Damage

Your nerves have a protective covering to keep them safe from toxins and free radicals in your blood. Without these coverings, called myelin sheaths, exposed nerves get damaged and may even die. These dead nerves disrupt signals to and from the brain and may play a role in nerve-related conditions. Vitamin B12 supports the way your body replenishes this protective covering.

5. Improves Mood and Outlook

Your brain uses a chemical called serotonin to regulate your mood. If you aren’t getting enough B12, you may find yourself feeling down. One study of diabetic patients experiencing side effects of depression from Metformin found those who took B12 enjoyed a more positive outlook. ^[3]

6. Protects Brain Health

Researchers have noted Alzheimer’s patients have much lower levels of B12 than those of a similar age who have sharp, clear memory. In the same way B12 helps protect nerve cells, it helps protect the myelin sheaths of brain cells that are often lacking in Alzheimer’s patients. Some research suggests that cobalamin deficiency may cause a type of dementia in elderly patients that is in fact reversible with the right nutritional intervention. ^[4]

7. Keeps You Looking and Feeling Young

Aging happens when your cells begin to wear and tear, and they age faster when your DNA doesn’t replicate correctly. Many factors can affect DNA replication, like free radicals, toxins in the blood, high blood sugar, and high levels of omega-6 fats in your diet. B12 supports DNA health, thereby keeping your cells younger. And when your cells are young, you look and feel young too.

Do you take vitamin B12? What difference has it made in your life? Share your experiences below!

References:

1. Judy McBride. B12 Deficiency May Be More Widespread Than Thought. United States Department of Agriculture.


2. Ebesunun MO, Umahoin KO, Alonge TO, Adebusoye LA. Plasma homocysteine, B vitamins and bone mineral density in osteoporosis: a possible risk for bone fracture. Afr J Med Med Sci. 2014 Mar;43(1):41-7.


3. Biemans E1, Hart HE, Rutten GE, Cuellar Renteria VG, Kooijman-Buiting AM, Beulens JW. Cobalamin status and its relation with depression, cognition and neuropathy in patients with type 2 diabetes mellitus using metformin. Acta Diabetol. 2014 Oct 15.


4. Osimani A, Berger A, Friedman J, Porat-Katz BS, Abarbanel JM. Neuropsychology of vitamin B12 deficiency in elderly demential patients and control subjects. J Geriatr Psychiatry Neurol. 2005 Mar;18(1):33-8.