Fitness - Archive - NSI Stem Cell

Healthy and Cheap Foods to Add to Your Diet!

It is common knowledge that healthy foods are the better choice and that fresh fruits and veggies should be in our diets daily. Many people, as they try to eat healthier are discouraged by the high cost of fresh foods and the seemingly endless array of high priced foods that claim to be all natural and healthy.

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The 3 Best Workout Routines in 10 Minutes!

Your Quick Workout can be Your Best Workout!

We all know that the best workout exercises help prevent and/or manage a wide array of health conditions like weight problems, diabetes, COPD, and arthritis. So, you’ve made a New Year’s resolution to begin working out or maybe improve your present workout routine. And you’re mentally braced to figure out a way to add hours to your week that, frankly, you don’t know how you’re going to manage. The good news is that your best workout doesn’t have to take whole hours.

The professionals in the functional rehabilitation department at National Stem Cell Institute (NSI) have terrific tips on how to get the best workout results in a ten-minute daily routine. And it can be done right at home without the need for a gym full of machines. Interested? Read on!

exercise

Yes, a Quick Workout Right at Home can be Your Best Workout!

One of the keys to getting the best workout at home is to adopt a body weight workout. A body weight workout uses your own weight to build strength without the need for expensive equipment. Another crucial element for an effective quick workout is to alternate short rest periods with periods of focused attention and correct form. Keep in mind that –though kept brief- the rest periods between are as important as the exercises. Doing this helps ensure you’ll get your best workout.

This article looks at three different full-body routines to get the best workout in just ten minutes. They also give you nice options for a daily change up, which helps prevent monotony. As mentioned above, be sure that your focus is on the quality of each movement. This focus will boost toning and strengthening from head to toe.

weight training exercises

The 6 Main Exercises at the Core of An Effective Quick Workout

Before we go into the three routines themselves, let’s take a closer look at the six basic exercises that will make your home routine the best workout possible.

Squats

The classic squat works the glutes and leg muscles.

  1. Take a stance that is shoulder-width apart with the toes a little pointed outward.
  2. With your heels firmly on the floor, do a sitting motion as if getting ready to sit in a chair.
  3. Keep good posture from the waist up: chest up, shoulders back.
  4. Keep your arms extended forward to help your balance.

For the best workout experience, you may find it helpful to hold an object like a broom or folded umbrella in front of you to maintain the right posture as you perform the squats.

Core exercises

Push-Ups

This tried-and-true body weight exercise tones and strengthens the chest and arm muscles. Push-ups are excellent for improving core stability, and have long been considered among the best workout exercises.

  1. You can do push-ups from two positions. The high plank position positions you so that you are supporting your weight with your hands and toes. But if you’re a beginner at quick workout routines, you may find it better to support your weight with your hands and knees instead. In either case, the hands should be shoulder-width apart.
  2. Your core and leg muscles should be engaged to maintain a straight line from shoulders to feet (or knees, if you’re using the less intense method).
  3. Bending your elbows, lower your chest until you are just an inch or so above the floor.
  4. Keeping your gaze fixed a foot or so in front of you helps you maintain a “plank” form throughout the exercise. It also helps prevent undue strain on the neck.
  5. Return to the starting position.

Push-up Exercises

Reverse Lunges

Reverse lunges are among the best workout exercises for effective, quick routines. They focus on the legs, glutes, and abdominal muscles…

  1. Stand upright with feet together and hands on hips.
  2. Step well back with your right foot, lowering the right knee toward the ground. Go as deep into the lunge as you can without harm. Ultimately, after consistently doing your quick workout routine for a while, you may be able to deepen the lunge until your knee is about an inch off the floor.
  3. The front knee should not exceed a 90-degree angle as you go into the lunge. If the knee juts outward past the toes, re-adjust your position.
  4. Complete one reverse lunge then switch sides.

Marching in Place

Marching in place is among the best workout exercises for low-impact cardio work. To increase intensity, turn the march into a jog-in-place.

  1. Standing upright, begin with feet together and hands on your hips.
  2. Raise your right knee to approximately hip height.
  3. Lower the right leg and repeat the motion with your left.
  4. Aim for a steady tempo that raises your heart rate without making you breathless.

Double Crunches

Double crunches take no more time than single crunches, but work both the upper and lower abdominals for a much more thorough exercise that’s perfect for your 10-minute quick workout regimen.

  1. With your back on the floor, rest your hands behind your head. Keeping your hands locked behind the head throughout the exercise is very important. It keeps you from straining your neck and helps your abdominals do all the work.
  2. Raise your legs so that the knees are bent and your shins form a “table top” position.
  3. Using your abdominals to do the work, pull your chest toward the knees. Your shoulders and hips should lift off the floor at the same time.
  4. When you return to the first position, your shoulders and heels should touch the floor for only a second before repeating the crunch.

Mountain Climber

This exercise is a bit advanced, so if you’re just starting your quick workout routine you may choose to introduce it after you’ve been consistently working out for a while. Once you add it in, however, you’ll bound to rank it among the best workout exercises for low-impact cardio and terrific core conditioning.

  1. Beginning in the high plank position (see “push ups” exercise above), make sure that hands and feet are in a shoulder-width stance.
  2. Pull your right knee toward the chest, making sure you engage the abs while doing so.
  3. Now switch sides in as fluid a motion as possible without pause.

Arms and shoulders should remain stable through the whole exercise.

Three of the Best Workouts that Take No More Than Ten Minutes

When doing the quick workouts outlined below, count both the right and left positions as a single repetition. For our purposes, the intensity level of each exercise is set as intermediate level. So, if you’re just starting out, you may want to adjust them down to low. And, of course, as you gain strength and stamina, you can ramp them up beyond intermediate.

A few tips for adjusting the intensity level:

Beginners

Focus on practicing good form and introducing your body to each new exercise relatively gently. You want to avoid injury by rushing into an intensity that your body is not yet accustomed to. When learning a new routine, it is far better to get the knack of proper form and training your muscles than to press your body too hard, too fast.

Don’t worry. Your body will adjust and you’ll be up to intermediate levels far more effectively and quickly if you begin the right way. So you may want to start out with no more than five to ten reps for any given exercise. In no time, you’ll be getting the best workout that you’ve had in years.

Intermediate

Aim for thirty-second sessions per exercise with thirty-second rests between.

Advanced

Aim for forty-five-second sessions per exercise with fifteen-second rests between.

Are you ready? Let’s begin! As you go through each quick workout routine, keep in mind that a “circuit” is a series of exercises and/or rest intervals, depending on the routine. Be sure to complete all exercises and rests within the circuit.

Best Workout Routine for Lean Strength

Repeat this circuit two times

  • Squat routine: 30 seconds with a 30 second rest
  • Push-up routine: 30 seconds with a 30 second rest
  • Reverse lunge routine: 30 seconds with a 30 second rest
  • Double Crunch routine: 30 seconds with a 30 second rest
  • Mountain Climber routine: 30 seconds with a 30 second rest

Best Workout Routine for Cardio

Repeat this circuit two times

  • March in Place: 60 seconds
  • Push-up routine: 30 seconds with a 30 second rest
  • Lunge routine: 30 seconds with a 30 second rest
  • March in Place, again: 60 seconds

The “Crazy 8’s” Routine for Core, Glutes, and Legs

For the best workout results, this routine should be done with a timer set to ten minutes. All four exercises constitute one circuit. One great way to add interest to this quick workout is to keep track of the number of round you can get in during the ten minute timer. Doing so will give you incentive to meet and beat those numbers as you improve.

  • Double Crunches: eight repetitions
  • Reverse Lunges: eight repetitions
  • Squats: eight repetitions
  • Mountain Climber: eight repetitions

Yes, You Can Have the Best Workout and Not Sacrifice Hours You Don’t Have!

And there you have it, three of the best workout routines that can be done in ten minutes. You can feel fit and energized without sacrificing hours or money on expensive equipment or gym memberships. At last! A healthy New Year’s resolution you and the whole family can keep!

About the National Stem Cell Institute (NSI)

The National Stem Cell Institute (NSI) is a leading regenerative medicine cell clinic based in the United States. NSI specializes in stem cell therapy and platelet-rich plasma therapy. From diseases like diabetes and COPD to injuries of the spine and joints, NSI has helped patients recover from disease, heal from injury, and improve quality of life.

NSI is a fully licensed regenerative medicine facility that strictly adheres to FDA guidelines. NSI encourages the public to call with any questions regarding stem cell therapy and how it may pertain to any health concerns. Below, NSI offers tips on selecting the right stem cell clinic for you.

What to Look for in a Stem Cell Medical Clinic

When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves, and spinal cord.

Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.

The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.

What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:

1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.

2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.

3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics

4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.

5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.

Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.

If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.

4 Tips for Practicing Preventative Medicine

Practicing Preventative Medicine Improves Health & Helps Cut Health Costs

The trend for practicing preventative medicine has steadily increased, and for good reason. Health costs continue to skyrocket, bringing the need for people to be pro-active in their well-being into sharp focus.

It has always been a good idea that has been encouraged by every legitimate medical field. The National Stem Cell Institute (NSI), one of the U.S.’s leading regenerative medicine clinics, is no exception in this opinion.

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Successful Dieting- A Diet That Works!

There are five key aspects that you need to focus on with your diet plan in order to have success. Successful dieting comes down to getting good local diet and weight loss support and staying focused on the important goals and key areas:

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9 Great Ways to Get Natural Back Pain Relief

With the Right Stretches and Exercises, You Can Keep Back Pain at Bay

For decades, chronic back pain in the United States has been on the rise. It has been estimated that 80% of Americans will have significant back pain at some point in their lives. In fact, chronic lower back pain is now the leading cause of disability in the United States. This doesn’t just take a toll on the sufferer in both pain and medical costs. It also affects national productivity.

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Do Good Carbs Even Exist Anymore?

The Answer is Yes! And Good Carbs Are Delicious!

Good carbs. Bad carbs. There has been an epic fight going on in nutrition for a long while now. In this corner: carbohydrates are great! They fuel us for exercise and sustain our metabolism. In the other corner: carbs are bad! They contribute to the obesity epidemic and can spike blood sugar to dangerously diabetic levels.

So which is it? The ongoing fight has knocked the general public around until we feel confused about our health and constantly punch-drunk. Well, here’s a dose of truth from the nutritional counselors at the National Stem Cell Institute (NSI). Both sides are right. There are good carbs and there are bad carbs. And understanding the difference isn’t as mindboggling as you might think.

Sorting Out the Good Carbs Hype from the Bad Carbs Hype

First off, we need to make one thing clear. Both sides in the controversy can get a little…shall we say…overly enthusiastic. Add to all that, the meteoric rise of particular diet regimens like the low-carbohydrate diet or high-fat ketogenic diet and it’s no wonder it can make your head spin.

And when your head spins, it makes it hard to know which direction to take! Should carbs be avoided altogether? Or should they be rigorously counted? By the end of this article you’ll understand the science behind good carbs and bad carbs, and how to tell the difference. We’ll do some myth busting along the way, too, to shed more light on the macronutrient known as the carbohydrate.

Carbohydrate Basics

So what is a carbohydrate, precisely? A carbohydrate –or carb, for short- is a molecule. Generally speaking, a carb molecule has a hydrogen-oxygen atom ratio of 2:1. Carbs are one of the macronutrients our bodies need to sustain metabolism and energy levels. When we ingest carbs, whether good carbs or bad carbs, our digestive tract turns them into glucose.

This conversion into glucose is critical, because it’s the actual fuel that the body burns to produce heat and make a molecule known as adenosine triphosphate (ATP). Think of ATP as the keeper of the energy storehouse. Its job is to store and release energy according to the needs of our body’s cells

Carbs come in three categories:

  • Sugars are small-chain carbs. They’re the ones that make something taste sweet. Think glucose, sucrose, galactose and fructose, for example. Sugars are frequently labeled as bad carbs.
  • Long-chain glucose. These carbs have a longer chain molecular structure that sugars (hence the name “long-chain glucose”).These get broken down into glucose as they work their way through the digestive tract. Starches in foods like rice, potatoes, breads, and pastas are good examples.
  • Finally, we come to the carbohydrate known as fiber. Unlike sugars and starches, our bodies can’t break down this carb in normal digestion. But that’s not to say they aren’t a valuable macronutrient. Our gut bacteria extract some of the fiber to use as fuel, converting fiber into short chain fatty acids.

Foods that are high in fiber are also great sources of prebiotics which are carbs that serve as food for probiotics, the microorganisms in the digestive tract that are considered “good bacteria” and play an important role in health.

Labeling these macronutrients as good carbs or bad carbs is a relatively new dietary concept.

Our bodies have basically remained the same over the past hundreds of thousands of years. By comparison, civilization as we know it came into being no more than several thousand years ago. That means that for the vast majority of human history, we could no more depend on a steady diet than the wildlife around us. So “good carbs/bad carbs” wasn’t much of an issue. The hot dietary topic for most of human history was simply not starving.

Bad Carbs and What Makes Them “Bad”

Today, however, in many parts of the world –such as the U.S. – food is so abundant and diverse it has tipped the scales toward a different kind of health crisis. In the developed nations, most people don’t have to worry about where their next meal is coming from. But our bodies don’t know that. The same urges that were essential in keeping us alive hundreds of thousands of years ago are still in full career, and show no signs of relenting.

That means we need to be much more aware of what we eat than our very early ancestors had to be. Part of that awareness is to understand the realties –not the hysteria- behind good carbs and bad carbs. A great deal of our modern day health relies on knowing the type of carbs we consume.

Whole, unprocessed foods are generally classified as healthy or “good” carbs.

Think sweet potatoes, bananas, potatoes, brown rice, yucca, legumes and dates, for example. Whole, unprocessed foods like these still have their nutrients intact. Since they’re still in their original state, they haven’t been significantly altered to the point that their nutritional value and fiber content has been negatively impacted.

Now let’s look at the opposite end of the spectrum. Refined carbohydrates are a product of modern civilization. They are foods with little to no nutritional or fiber content present. Refined carbs have gone through a processing method that strips the food product of many essential vitamins, minerals, and fatty acids. Think white flour, white rice, white pasta, pastries, and many processed fruit drinks, for example.

By and large, they’re all about selling a food product and making the consumer come back for more. In other words, refined carbs are designed to hook you on flavor and to trigger that ages-old instinct to eat while the eating’s good. The goal isn’t to nourish you. The goal is to make you buy more.

Good carbs have a very different impact on insulin levels than refined or “bad” carbs do.

A 2013 study that appeared in the American Journal of Epidemiology showed the effects of refined carbohydrates coronary heart disease. It was found that the prolonged intake of bad carbs led to an elevated risk of cardiovascular disease and obesity. This is because processed carbohydrates lead to constant blood sugar fluctuations all through the day. This blood sugar roller coaster impacts overall human performance and longevity.

Meanwhile, researchers from the American Heart Association studied the harmful effects of a high glycemic index when processed carbohydrates are consumed. Processed carbs are considered bad carbs, and are known as high glycemic-load foods.

Impaired glucose intolerance is strongly connected to the consumption of bad carbs.

When these foods are eaten consistently over a period of time, greater concentrations of insulin circulate through the bloodstream. There is little doubt today that high glycemic-load foods cause an increased risk in developing type 2 diabetes and has now also been connected to Alzheimer’s disease.

Good Carbs and What Makes Them “Good”

The news on bad carbs and the way unethical manufacturers are manipulating how we eat has caused a bit of a backlash against carbohydrates in general. The truth is that not all carbohydrates are bad. Healthy carbs (good carbs) are also high in sugar and starch, but they have vastly different effects on the body.

Take for example the purple sweet potato. This source of good carbs is chock full of complex sugar molecules, and unrefined starches. Purple sweet potatoes also have a variety of vitamins, trace minerals, and phytochemicals. They have been shown to help slow cancerous cell growth and boost overall metabolic function and cardiovascular health.

Other examples of foods with good carbs include:

  • Sweet potatoes
  • Bananas
  • Potatoes
  • Brown rice
  • Yucca
  • Legumes
  • Dates
  • Buckwheat
  • Quinoa

Is There Such a Thing As Too Many Good Carbs?

Just like anything else in life, good carbs can be overdone. After all, good carbs are delicious! So, how can you enjoy the great taste of good carbs and reap their nutritional benefits while not fearing the weight scale?

When determining your personal carb count, you’ll want to keep in mind that your nutritional needs will be unique from others. You’ll need to take into account your personal health goals, age, sex, body type, activity/training level and metabolic health. On average, however, for those looking to achieve a healthy weight, 100 to 150 grams of good carbs is ideal for weight management, supporting energy levels, and a sense of overall vitality.

100 to 150 grams of good carbs works out to approximately 15% to 30% of your total daily caloric intake.

You may find it very helpful to find a good carbohydrate calculator online like the one on Calculator.net. You’ll want to keep in mind that these carb calculators are generalized, but they can help you move into the range that brings you closer to your individual needs. For people who have a carb-sensitive disease or neurological condition, such as type 2 diabetes or Alzheimer’s disease, a lower carb regimen may be in order.

Some People Find Carb Cycling an Effective Way to Both Enjoy and Limit Carbs.

Carb cycling is a type of nutritional regimen that centers around taking in more good carbs on specific days of the week while dialing back on them during others. There are specialists in the nutritional science field that believe carb cycling can accelerate weight loss. They may be on to something. It has been shown that cycling good carb days helps in the maintenance of lean muscle mass, assists exercise recovery, and balances out metabolism and hormone regulation.

Always remember, however, that balance is key. For most people, going too low on good carbs can negatively affect health and daily performance. It can impact mood, cognitive performance, aging, hormone imbalance, sleep quality and recovery from exercise. Studies have shown that restricting good carbs can have a negative effect on thyroid function, leading to weight gain, fatigue, brain fog and low mood.

Summarizing the Good Carbs/Bad Carbs Debate

So now we know that there are such things as good carbs. In fact, the right carbs in the right amounts are crucial for optimum health. Good carbs are found in whole foods like tubers (potatoes and sweet potatoes), whole grains, whole grain breads, and fresh fruit. But, like all foods, good carbs should be eaten in moderation.

It’s the bad carbs that are largely behind the controversy and have muddied the waters over the years when debating whether there are good carbs at all. Bad carbs are largely the product of the commercial food market that is focused on profit over consumer health.

The manufacturers rely on refined sugars, carbohydrates, and chemicals to generate flavor.

They “game” the brain’s ancient pleasure centers to bring us back for more, and have little to no regard for the nutritional value of their customers. Bad carbs are in foods like refined white flours, refined sugars, candy, ice cream, the majority of packaged snacks, frozen foods, and fast foods.

While good carbs should be a part of virtually everyone’s healthy diet, the unique health needs of each person should be taken into account. For example, diabetics need to be especially mindful of carb and sugar intake. Be sure to consult with your doctor or nutritional counselor before making changes to your dietary regimen.

There’s no need to fear carbs.

But there is a need to know what kind of carbohydrates you’re putting on your plate. With just a little understanding you can bring good carbs into your life, eliminate bad carbs, and reap the nutritional benefits. So relax and enjoy!

About the National Stem Cell Institute (NSI)

The National Stem Cell Institute (NSI) is a leading regenerative medicine cell clinic based in the United States. NSI specializes in stem cell therapy and platelet-rich plasma therapy. From diseases like diabetes and COPD to injuries of the spine and joints, NSI has helped patients recover from disease, heal from injury, and improve quality of life.

NSI is a fully licensed regenerative medicine facility that strictly adheres to FDA guidelines. NSI encourages the public to call with any questions regarding stem cell therapy and how it may pertain to any health concerns. Below, NSI offers tips on selecting the right stem cell clinic for you.

What to Look for in a Stem Cell Medical Clinic

When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves and spinal cord.

Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.

The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.

 

What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:

1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.

2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.

3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics

4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.

5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.

Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.

If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.

14 Great Hacks for Exercise that Fit into Your Schedule

Think You Have to Plan Large Blocks of Time for Exercise? Think Again!

We’re just months away now from traditional New Year’s resolution making. Will you be like millions of Americans who pledge to make time for exercise…then lose your motivation weeks (sometimes just days) after? You can take some comfort in knowing that you won’t be the only one. But instead of feeling resigned and guilty, how about learning smart, easy exercise techniques that you can actually make a part of your daily activities and routines? Continue reading “14 Great Hacks for Exercise that Fit into Your Schedule”

6 Things That Cause Chronic Fatigue

Always Tired? These 6 Causes Of Fatigue Are Very Common

Does it seem to you that you’re always too tired? Fatigue and chronic tiredness are among the most common complaints physicians hear from adults, middle aged to seniors. Long before we finally go to the doctor, our first tendency is to laugh it off with a few friends on the weekends, and chalk it up to long work hours or keeping up with the kids’ schedules. Those can certainly be part of it. But is it really the whole story?

The National Stem Cell Institute (NSI), one of the leading regenerative medicine facilities in the United States, sees thousands of patients annually. In many cases, the first symptom they mention is chronic fatigue. Sometimes, emphasizing the importance of getting enough quality sleep is enough to help these patients get back on track as part of their therapy regimen.

FATIGUE - TIRED WOMAN

According to the National Sleep Foundation, the majority of adults know full well how important it is to get proper amounts of sleep. And many of us will make a concerted effort to change habits that interfere with it:

  • We’ll reduce stimulants like caffeine.
  • We’ll keep electronics like tablets, laptops, and phones out of the bedroom.
  • We’ll keep the bedroom dark and cool.
  • We’ll stick as much as possible to a bedtime routine that includes 8 hours of sleep.

But in many cases, sleep quality is far from the whole story. There are underlying conditions that directly affect hormone levels for both men and women and interfere with energy levels. They can even affect how well you can maintain a healthy weight. If you can’t shake your fatigue no matter what you do or how many hours of sleep you get, see if any of these 6 common reasons for chronic tiredness resonate with you.

chronic fatigue in women

6 Reasons That May Be Causing Your Fatigue

  1. Thyroid Disease

As many as 20 million people in the U.S. have thyroid disease. But here’s the real kicker: at least 60% of them don’t know it! Thyroid disease is a particular risk for women and older adults.

Symptoms of a thyroid disorder include:

  • Persistent Tiredness
  • Moodiness
  • Muscle and Joint Pain
  • Weight Gain or Loss
  • Vision Problems
  • Decrease in Work Performance
  • Body Temperature Fluctuations
  • Appetite Changes

The thyroid is one of the body’s master glands. It secretes hormones that impact nearly all bodily functions to one degree or another. Among the functions the thyroid affects are:

  • Body Temperature
  • Heart Rate
  • The Production of Protein
  • Metabolism
  • Energy Levels

Common Causes of Thyroid Disease

Medical experts believe there are several basic contributors to thyroid disease. They are:

  • Hormonal Imbalances
  • Food Intolerances
  • Radiation
  • Exposure to Toxins
  • Nutritional Deficiencies

6 Natural Ways to Relieve Symptoms of Thyroid Disease

If a thyroid condition is causing you chronic fatigue, here are 6 ways that may help relieve the symptoms:

  • Eliminate gluten from your diet.
  • Use glass containers instead of plastic and aluminum. Many people are sensitive to toxins and heavy metals -such as BPA (Bisphenol A)- that can be found in them.
  • Ask your doctor to check your iodine and selenium levels. If you’re low, include foods and/or supplements to boost them.
  • Do a heavy metal detox with extracts and herbs like milk thistle, turmeric, chlorella and cilantro.
  • If you have metal fillings in your teeth, consider having them replaced with non-metal composite fillings.
  • Consume adaptogen herbs. Adaptogen herbs like ginseng, holy basil, and licorice root a have normalizing effect on bodily processes and help the body adapt to stress.
  • Reduce your carbohydrate “empty calories” intake and increase your consumption of lean protein and healthy fats.
  1. A Sedentary Lifestyle

It’s very easy to fall into sedentary habits, especially in today’s office-oriented work environments. The trouble is that being sedentary creates fatigue, which tempts us to become even more sedentary whether in the office or at home.

It may not be immediately obvious, but sitting all day puts a lot of stress on the body. It can cause muscle aches, neck pain, stiff joint, back problems, and even chronic headaches. And body stress causes tiredness that can become chronic fatigue.

The body is designed for movement. When activity that isn’t at least moderate in nature doesn’t happen on a regular basis, issues with mood, sluggishness, fatigue, and weight gain usually occur.

FATIGUE - SEDENTARY

Some Causes of a Sedentary Life

  • A Sitting Desk Job
  • Inadequate Movement
  • Back Injuries
  • Chronic Pain
  • Habitual Home-Based Sitting
  • Low Motivation

When moderate, regular exercise becomes a habit chronic fatigue can be significantly reduced. This is because moderate or higher levels of activity can:

  • Help balance hormones in both men and women.
  • Help manage blood glucose levels.
  • Improve sleep quality.
  • Release mood-lifting endorphins
  • Boost stamina.
  • Add muscle tone.
  • Burn body fat.

Of the perks mentioned above, which is one of the biggest? Better sleep! In a 2005 study, researchers at the Department of Exercise Science at the University of South Carolina, concluded that, among the things that are within the average person’s control, nothing “elicits greater depletion of energy stores, tissue breakdown, or elevation of body temperature, respectively [than a sedentary lifestyle]. Exercise offers a potentially attractive alternative or adjuvant treatment for insomnia … Exercise could be a healthy, safe, inexpensive, and simple means of improving sleep.”

Even when tiredness tempts you to skip that brisk walk or that spin class you usually enjoy so much, it’s far better to maintain your normal exercise routine at a less vigorous level than miss it entirely. Try it next time you’re experience fatigue. You’ll find that your energy level afterward is boosted instead of made worse.

It can be difficult to feel motivated when you’re in the throes of chronic fatigue. But keep in mind that activity tends to promote desire for more activity. Take that walk around the block, even when it isn’t a “power walk.” You’ll be surprised how even a moderate pace lifts mood and restores your energy levels.

You’ll feel benefits almost immediately while laying the groundwork for the even greater pay-offs of a long-term exercise routine, including better hormonal balance and sustained energy levels. As little as 3 days a week of moderate activity for 20 minutes daily has been shown to consistently boost energy and reduce fatigue.

How to Start to Get a Move On!

Starting is easier than many people think. Fatigue busters include:

  • Investing in a standing desk, or one that adjusts to let you alternate periods of standing and sitting.
  • Replacing your desk chair with a large exercise ball. Using one engages the body’s core muscles –those of the back and abdominals- while putting minimal strain on hips and legs. Your back will naturally seek a comfortably straight position that is healthier for the spine.
  • Taking a couple of daily “walk” breaks around your workplace. A moderately brisk 15 minute walk around the office area or floor will do wonders for fatigue. When the weather is nice, take that walk outside for an added mood booster.
  • Planning regular, outdoor activity or exercises just before or after work.
  • Taking 5-minute stretch breaks per every hour of sedentary sitting at work.
  1. Chronic Depression

As many as 16 million Americans suffer from chronic depression. In fact, it’s among the most commonly diagnosed mental disorders in the United States. Depression is an energy zapper. It’s no wonder, then, that fatigue is one of the most prevalent symptoms of both chronic and acute depression.

The Causes of Depression

Among the causes of depression are:

  • Stress that is elevated and/or persistent.
  • Emotional problems that go unresolved.
  • Neurological imbalances.
  • Hormonal imbalances.
  • Alcohol addiction or abuse.
  • Nutritional deficits.
  • Insufficient exposure to sunlight.
  • Environmental toxicity, especially heavy metals.
  • Food allergies.

Natural Treatment for Depression

Many people don’t realize that there are a number of ways within their power to better manage the symptoms of acute or chronic depression, including fatigue and low motivation. One of these ways is through dietary changes.

Nutrition can influence the reactions of the brain’s neurotransmitters, radically impacting energy levels and mood. Focusing on an anti-depression dietary plan can help boost “feel-good hormones,” and alleviate tiredness. A sound anti-depression diet cuts out:

  • Processed and refined food.
  • Fast food.
  • Food that has high sugar content and/or large quantities of simple carbohydrates.
  • Excessive consumption of caffeine and alcohol.

It’s easy to fall into the bad habit of relying on things like the above to try to relieve fatigue and other symptoms of depression. The problem is that this model doesn’t really work. We get a sudden, fleeting spike in energy that’s followed by a crash. Reducing fatigue and improving mood is far better and more long-term when we replace unhealthy foods with those like the following:

  • Lean Protein
  • Vegetables Low in Carbs
  • Healthy Fats like Omega-3 Fatty Acids

FATIGUE - EAT HEALTHY

3 Other Natural Ways to Combat Depression

Exercise. Moderate or intense, on a treadmill or the park trail, on the basketball court or the tennis court, a yoga mat on the grass or you on the dance floor. However you get moving, one of the best ways to naturally help relieve chronic fatigue associated with depression is exercise. Make sure your chosen exercise activity is one that you genuinely enjoy. You’ll stick with it for years to come!

Relaxation techniques. There are several that are dependable and effective for combating the fatigue and mood troughs of depression. Yoga incorporates both a proven relaxation technique and proven physical benefits.

Essential oils. Use essential oils daily to boost mood and calm anxiety. Oils that are particularly helpful include:

  • Rose
  • Bergamot
  • Lavender
  • Roman Chamomile
  • Ylang Ylang
  1. Poor Quality of Sleep

Sleep is the foundation of daily rejuvenation. The majority of adults need a quality sleep cycle that lasts between seven and nine hours for good health and to relieve fatigue. If you’re among the millions of Americans struggling with poor quality sleep, learn what issues in your life are contributing to the problem. They may include:

  • Poor Diet
  • Caffeine and Other Ingested Stimulants
  • Stress
  • Staying Up Too Late
  • Overconsumption of Alcohol
  • Certain Medications or Supplements
  • Hormone Imbalance
  • Trauma or Abuse
  • Adrenal Fatigue
  • Acute or Chronic Pain
  • Sleep Apnea
  • Digestive Disorders
  • Struggles in Managing Family Life – infants, children, etc.

It may seem that the issues keeping you from quality sleep are insurmountable. But it’s not only crucial for your own health and well-being to find a way to eliminate those you can and manage the others. It’s important for that of your family and loved ones. The long-term benefits pay off in a significant reduction in tiredness, improved health, and happier relationships.

Get to Sleep Faster with These Natural Remedies

  • Use relaxation techniques such as journaling, reading, or meditation.
  • A warm bath with Epsom salt soothes muscle stiffness and fatigue, and eases the mind.
  • Make magnesium supplements of approximately 300-400 mg part of your daily vitamin regimen. Magnesium promotes relaxation and relieves muscle pain.
  • Take a few minutes each day to use essential oils like lavender or frankincense.
  • Don’t eat meals that are sugary or high in carbohydrates too close to bedtime. The “sugar buzz” can keep you tossing and turning for hours.
  • Keep caffeine consumption to small amounts during the morning hours only.
  • Turn off the electronics at least two hours before bedtime. Blue-light exposure has been shown to disturb melatonin levels and interfere with the mind’s natural abilities to become sleepy.

FATIGUE - BALL CHAIR

Emotional Stress

Emotional stress saps energy levels, yet also adversely affects quality sleep. Often, emotional stress can develop into anxiety disorders or sleep-related problems. According to the Anxiety and Depression Association of America (AADA), many “anxiety disorders are highly treatable, yet only about one-third of those suffering receive treatment.”

Among the things that can cause emotional stress are:

  • Genetics
  • Brain Chemistry
  • Diet and Lifestyle Choices
  • Physical or Emotional Trauma
  • Poor Gut Health

Natural Way to Relieve Emotional Stress and Fatigue

  • Adequate Sleep
  • Moderate or Higher Exercise
  • Limit or Full Avoid Stimulants
  • Essential Oils
  • Magnesium or B Vitamin Supplements
  • Probiotics

  1. Blood Sugar Imbalance

A blood sugar imbalance is one of the most easily treated problems that contribute to fatigue. Yet many people aren’t even aware that they have an imbalance or how seriously it can impact energy levels and other health issues.

If your tiredness has become acute or chronic, there’s a good chance you may have a blood sugar imbalance. Left untreated such an imbalance can lead to type 2 diabetes, among other serious diseases.

Symptoms of a blood sugar imbalance include:

  • Fatigue
  • Food Cravings
  • Headaches
  • Mood Shifts
  • Anxiety

Primary Causes of Blood Sugar Imbalance

  • Poor Quality Diet
  • Diabetes, both Type I & II
  • Pancreatic Function
  • Parasites
  • Candida Yeast Infection

How To Naturally Manage Blood Sugar Imbalances

The most effective way to manage your blood sugar levels is to reduce (or, even better, fully eliminate) the following:

  • All sugary beverages, including soda, fruit juice, energy drinks, and coffee or tea beverages with sugar added.
  • Processed and/or packaged sugary/high-carbohydrate snacks like cookies, cake, cereal, and candies.
  • Even natural sweeteners like raw honey and maple syrup, which can still affect blood sugar levels.
  • Most nonorganic dairy products.

Eliminating Fatigue Is Largely Up To You!

In most cases, combating fatigue is within your power. Being mindful of what is causing your tiredness is the first step. Even when fatigue isn’t caused by diet or lifestyle habits, you can take control by having healthy issues that cause or contribute to your fatigue properly diagnosed.

The National Stem Cell Institute (NSI), a leading U.S. regenerative medicine facility, reports that chronic fatigue is one of the primary reasons that patients come through their doors. The good news is that most underlying causes of chronic fatigue can be eliminated or significantly reduced.

Regenerative medicine facilities, commonly referred to as stem cell clinics, are increasingly becoming mainstream in the United States. Regenerative medicine methods are quickly outpacing conventional medical techniques due to their safe, effective, minimally invasive therapies. As with all medical professions, it’s important to make sure you are working with a legitimate, licensed stem cell clinic. Below, NSI offers tips on ensuring that your selected clinic is licensed and following FDA guidelines.

What to Look for in a Stem Cell Medical Clinic

When searching for a qualified stem cell therapy center it’s important to remember that not all of them are created equal. Stem cells, when used properly, are your body’s most powerful means for healing that can repair everything from ligaments, tendons, and cartilage to organs including your liver, pancreas and lungs and even neurological tissue like your brain, nerves and spinal cord.

Unfortunately, the majority of so-called “regenerative medicine clinics” in the world aren’t trained in the latest, most technologically advanced procedures and will, therefore, provide poor results if any.

The good news is the National Stem Cell Institute (NSI) has established the most advanced stem cell and platelet rich plasma procedures on the planet which has drawn patients from all over the world as well as professional athletes and celebrities because they are recognized as the best in the world at stem cell therapy.

 

What makes NSI Stem Cell the top stem cell clinic in the world is demonstrated in 5 key areas:

1. Highly trained and experienced, board-certified doctors and team members who have performed stem cell procedures on thousands of patients with incredible results.

2. Cutting edge procedures utilizing all that regenerative medicine has to offer for many chronic degenerative conditions.

3. Leading scientific researchers who follow the advanced guidelines to maximize the healing potential of your stem cells and to maintain compliance and ethics

4. Use of only the most potent and viable resource of living, viable stem cells and harvested on the same day. No vial that you can purchase will contain living stem cells. If there is no harvest then there are no stem cells.

5. Post-operative guidance for supporting stem-cell growth including rehabilitation, diet and supplement protocols. NSI is a full-service healthcare center focused on patient outcomes. Stem cell therapy is only one tool used to help improve patients’ lives.

Patients have raved about their experience at NSI Stem Cell Clinics testifying that it was their unique cutting-edge procedures that helped them experience a breakthrough when nothing else worked.

If you want to learn more about NSI Stem Cell Clinics, you can set up a complimentary consultation today to see if you are a candidate. You can contact the National Stem Cell Institute at (877) 278-3623.

Go Old School For Health!

You Should Literally Jump For Health! Jumping Jacks Are Fast, Easy, And All-Age Friendly!

There’s a saying that goes, “Everything old is new again.” That may not necessarily be a good thing when it comes to hair styles and fashion. But, sometimes, it can be the best thing to happen for health. Old fashioned jumping jacks fit that description perfectly. Continue reading “Go Old School For Health!”