By Kristen Hicks, Guest Blogger, with www.senioradvisor.com

Nobody likes stress. We’d all just as well live without it if given the choice. But it’s not all that easy to avoid. Our modern culture is plagued by stress. Even in retirement, seniors worried about health or financial issues are likely to experience stress. And caregivers of seniors are especially prone to high levels of stress.
At the risk of giving you one more thing to worry about (sorry!), stress isn’t just unpleasant. It can be extremely harmful to your health.
43% of adults have experienced the negative health effects of stress. And a whopping 75-90% of doctor’s visits are believed to be related to stress.
Ways Stress Is Physically Bad for YouWe all know that smoking and junk food are bad for us, but fewer of us think about the toll stress takes on our bodies.

Short-Term Effects of StressSmall bouts of stress – things like a hard day at work, impatience sitting in traffic, or the stress of running to the hospital with a loved one having a health emergency – cause a whole slew of problems.

• Digestive issues – This can take a range of forms. Stress eating – grabbing at junk food when you’re feeling stressed out – can cause health and digestive issues. On the other extreme, stress can cause people to lose their appetites and not eat enough. And stress can also lead to IBS (irritable bowel syndrome), which means you don’t digest what you do eat effectively.
• Breakouts and rashes – Stress can cause acne breakouts, hives, and rashes.
• Loss of hair – On top of the effects on your skin, stress can make your hair fall out.
• Headaches – Lots of people know the experience of a stress headache. At the moment when we feel we need our brain most, it punishes us for working too hard.
• High blood pressure – Stress is frequently a contributing factor in high blood pressure, which causes its own share of health problems.
• High blood sugar – For anyone with diabetes, the increase in blood sugar that comes with stress is a particular concern.
• Trouble sleeping – Many people have had the experience of a sleepless night while awaiting something they’re nervous about the next day. It’s just one more problem stress causes.
• Makes asthma worse – For anyone with trouble breathing, it can cause more frequent or severe asthma attacks.

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There’s not one thing on that list your life wouldn’t be better off without.

Long-Term Effects of Chronic StressThe short-term effects of stress are bad enough, but if you experience ongoing stress for a long period of time, your risks become even more serious.

• Heart disease – Having high blood pressure over a long period of time vastly increases your risk of serious heart disease. Stress could end up eventually causing a heart attack or stroke.
• Cancer – While the research is still inconclusive on stress causing cancer, it can make your body’s reaction to cancer worse, causing cancerous tumors to grow faster and cancerous cells to spread further.
• Weak immune system – A weakened immune system increases your risk of just about every disease, virus, or sickness out there. If your body undergoes serious stress for too long, it will have a much harder time fighting off sickness.

7 Realistic Ways to Reduce Your StressNow that we’ve given you plenty more to stress out about (again, sorry), you should take a deep breath and know that you have more control over the stress in your life than you may think.
You probably can’t eliminate the factors that cause stress, but you can work on techniques to manage the stress and reduce it when it arises.


Visit a therapist.Therapists are specifically trained to help you work through anything in your life causing you stress or other emotional trauma. A good therapist will equip you with techniques to deal with stress more effectively as it arises.

Meditate.Meditation has been proven to help reduce stress. It’s not too hard, it just requires a small time commitment, even just 10 minutes a day. You can find videos and a number of apps to help you learn the basics.


Exercise.You’ve heard recommendations to exercise more than a hundred times, for more than a hundred different reasons, but here’s one more. Research has found that physical activity has a noted effect on reducing stress levels.


Do yoga.One particular type of exercise has especially earned a reputation for helping to reduce stress. Yoga is both good for helping the body learn to respond to stress more effectively and fighting a lot of those pesky short-term effects of stress we mentioned before. It can bring your blood pressure down, lower your heart rate, and ease breathing issues. And it has a general positive effect on overall mood.


Schedule you-time into your day. Caregivers should especially take advantage of this advice. If you’re spending your days constantly devoted to taking care of others, you run the risk of forgetting to take care of yourself. Start scheduling time into your days for something you like to do or find relaxing. Maybe it’s one of the things on this list, like yoga, maybe it’s time in front of the TV or long walks in the morning. It’s up to you, just make sure it happens.

React to anger by walking away.Anger’s not the only emotion that fuels stress, but it’s a significant one. Train yourself to respond to anger by taking a minute to cool off. Don’t yell. Don’t let it build. Take some deep breaths and let your heart rate slow before you face whatever it is that’s making you angry.
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Find your support network. Having people around who support you is crucial for so many things, but it can make it easier to take some of the load off when you’re feeling stress. Whether it’s because you have people around to ask for help, or because you have someone who’s willing to listen to you complain and get it all out when it gets to be too much. Make sure that whatever else you do, you make room in your life for the people you care about and can count on.


For caregivers facing more stress than you feel like you can handle on your own, consider if it’s time to call in some extra help. In-home care reduces the burden placed on family members and loved ones. Many families hesitate because they feel it’s somehow wrong to pay for care they think they’re morally obligated to provide themselves, but if you take a serious look at the effect that caregiver stress is having on you and your family, you may find the cost of some extra help is well worth it.


https://www.senioradvisor.com/blog/2016/08/the-many-negative-effects-of-stress-on-health/
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If you have a pet, whether your pet is a cat, a dog or an aquarium with fish, you are well aware of the calming effect pets have on your well-being. But what you may be less aware of is the multiple benefits pets have on your overall health, from helping to fight off depression and obesity to warding off diseases and easing anxiety. There is a tangible sense of warmth in a house with animals but there is a lot more than meets the eye when it comes to the advantages of having a pet.

Emotional Wellness

If you come home to your dog, then you know what unconditional love feels like. That level of admiration and excitement is a mood enhancer at the best and worst of times. Most people have a genuine love for their pets and consider them a member of the family. To your pet, you are their world. For that reason, pets teach you a lot about what it means to have a meaningful relationship but they also become a significant focus in your life, diverting the spotlight from more stressful worries. Most cats and dogs have a very strong bond with the people upon whom they rely for food, shelter and love. This is why your pets are usually very connected to your emotional state of mind.


Your body will experience physical changes when interacting with a cat or a dog, a horse, or when watching fish swim, as the stress hormone (cortisol) lowers and the chemical responsible for happiness in the brain (serotonin) increases. Pets are directly responsible for lowered anxiety and a more balanced state of mind.


Pets are natural mood enhancers. Their energy shows us what it means to be positive, which, even when feigned in response to your pet, often times puts you in a sincerely good mood. This is part of the reason why pets are wonderful when you are sick, because that positive state of mind contributes to healing.

Dogs and cats in particular teach you the true meaning of what it is to be empathetic. Because you must learn to understand how your animals feel before you are able to communicate with them, this forces you to focus on your pet before you focus on yourself, which in turn teaches empathy in the truest sense. This is also an exercise in patience! Pets also teach you compassion, like in empathy, by focusing attention away from yourself, which studies have shown can have multiple benefits, such as contribute to more meaningful interactions with people, reduce levels of inflammation, and can lengthen your life! 

Cardiovascular Health

The fact that pets improve your emotional state contributes to your cardiovascular health in more ways than you might think. Not only do animals have a calming effect, helping to ward off stress and anxiety, which aids in overall heart health, but they have been proven to physically lower blood pressure, lower cholesterol levels and moderate the imbalance caused by diabetes, all because of the way in which they improve our emotional state of mind.

Research has shown that people who have cats are less likely to have a stroke than those who do not. This is due in part to the effect that pets have on circulation but also because cats have a significantly more calming effect than other animals.

Having a horse or a dog forces you to exercise, regardless of the time of year, whether that is going for rides or walks, running with your dog or playing catch. Even playing with toys inside the house, with cats and/or dogs, helps to keep you active and is great for exercising your pet’s brain. Studies have shown that people who have a pet routinely get more exercise than those who do not have pets. If you haven’t already, make your pet an exercise buddy – it’s the key to healthy living for you both.

Mental Health

Knowing than an animal depends on you for its wellbeing has far-reaching effects on your mental health. The level of responsibility for a pet has been shown to help motivate those suffering from mental illness, acknowledging that another living being needs you in their life.  

There is a reason some dogs are classified as “therapy dogs”. Once treatment for an illness or disease begins, including mental illnesses, having an animal sometimes becomes a part of the recovery process, as those who have interactions with animals report improved psychological well-being, improved oxygen levels and shorter recovery times. For some patients, this is as simple as having company during a difficult time. These “therapy” animals prevent feelings of isolation during recovery and help to motivate patients to get better. Petting an animal has an instrumental calming effect and helps to combat stress, anxiety and feelings associated with depression, as does playing with and caring for animals.

Pets are the best listeners. An animal will listen to you talk for as long as you need them to, without interruption or argument, and sometimes all you needed was to verbalize your thoughts and get them out of your head. Having a pet helps you to feel less lonely at times when you may feel like no one understands you or that you have no one on your side. No one loves you more unconditionally than your pet. People with animals often gravitate toward others with similar animals, especially people with dogs who pass each other on walks or at the park and end up in conversation about their pets. Part of keeping a healthy mind is remaining engaged in an active lifestyle, which includes social engagement with others. Pets contribute significantly toward this.

Scent Detection & Disease Prevention

For cats and dogs, scent is their primary sense. Your pet’s sense of smell is so strong that they can easily detect chemicals in your body and on your breath that are indicative of stress, anxiety, fear and illness. This awareness can be magnified if you are hiding feelings of fear and/or anxiety as your pet can detect those as well. Studies have shown that dogs are being used in the medical field to detect early signs of diseases such as cancer and epilepsy that may otherwise remain undetected for a period of time, as well as detect chemical changes in patients with diabetes, alerting them to a sudden drop in their level of blood glucose. In some cases, this has meant the difference between life and death. Researchers have suggested that having a pet actually changes your immune system and decreases sensitivity to allergens, making you less vulnerable to immune system-related diseases.

Just like dogs are trained to sniff out prohibited items at airports and important public events, they are also now being used to sniff out peanut products in areas where contact with nuts could cause those who are allergic to suffer a life-threatening reaction.  And you have likely heard stories of how pets have saved their owners from fire, smoke and weather related disasters, including earthquakes. Their nose always knows!

Chronic Pain

If you sleep with your pet then you know how warm their bodies are, especially when they are cuddled under a blanket next to you. The warming benefits from your pet can be used to your health’s advantage, helping to alleviate back pain, muscle ache, the effects of fibromyalgia and even menstrual cramps. Heat is often prescribed for debilitating pain and what better way to keep your body warm than to cuddle up with your pet?

Playing with your pet is also a great way to combat the symptoms of rheumatoid arthritis. Not only do pets offer a distraction from the pain but they also enforce movements such as going for a walk, playing with a Frisbee or a feather wand, all of which help to combat this condition.

Sleep aid

The above point shows some of the ways in which pets contribute to improved sleep (provided they are not competing for your side of the bed!). But in addition to keeping us warm and cozy, studies have shown that repeatedly petting your pet can help you to get to sleep as you physically transfer your stress out of your mind and body, through the calming action of petting. And last but not least, they will keep you company if you otherwise sleep alone.

Benefits for Children

Pets are completely dependent on humans for their care and well-being. When you engage a child in the care of family pets from a young age, pets then not only hold a more significant position within the family unit but they also are a means for teaching your children what it means to have the utmost responsibility, for a living being. Dogs in particular take that a step further when you teach your child what it means to be a responsible dog guardian, with regards to obeying leash laws, safely introducing your dog to another dog, picking up after your dog, etc.

Studies have shown that pets have mental, cognitive, emotional and physical advantages for children. Pets are sometimes a child’s first friend and certainly a most loyal one at that, teaching a child about empathy and the value of positive, meaningful relationships. In this manner, they also help children to combat the anxieties that are a part of growing up. Children with autism are sometimes better able to interact with a pet than with other children, which in turn can result in a greater use of language and social interaction. Pets have also been used to help autistic children with sense integration, helping them get used to how something feels against their skin or helping with reactions to smells and sounds. And because pets need to remain active, they are great for helping to keep children active too, getting them outside into the fresh air to walk and play.  

Research shows that children who are in contact with cats and dogs during their early years of life have higher levels of microbes associated with lower risk of respiratory illnesses, ear infections, less likely to require antibiotics and have a stronger immunity against allergies. Children in families with pets are also less likely to develop asthma than those who do not have pets. This is especially true for children who live on a farm.

Motivational Benefits

Many diseases that affect humans can also affect pets. While you are more likely to ignore your own health before that of your pet, learning about what can affect the health of your pet can inspire you to learn about your own health issues as well. Pets can inspire you to get regular check-ups with your doctor, whether that is because you are more cognizant of your health as you maintain theirs or because you want to remain healthy for their sake, as you would for your child. A recent on-line poll found that one in three people who smoke said that their pet inspired them to quit smoking, knowing that their smoking was detrimental to the health of their pet.

Pets can motivate you to recover after an accident, such as a serious fall or car accident, through your desire to return to your normal, active interactions with your fury family member. Pets also inspire us to keep fit by engaging us in their play and exercise. Pets are great motivators for a healthier lifestyle!

​Marijuana is getting a makeover, in more ways than one. In light of the increasing research that offers support for the plant’s healing properties, the Wellness arena is taking notice, and many companies, and investors, are jumping at the opportunity to rebrand the herb’s image into products that shine a new light on this often denounced, ever-expanding culture.

The Marijuana Make-Over
For those of you who are following this trend, red eyes amidst a cloud of smoke are no longer the unhealthy image that marijuana brings to mind. Instead, visions of edibles wrapped in neat packaging, oil-infused teas, vaping, or hemp-based skin care lines are now more common. The way in which the plant is grown is undergoing an evolution as well, as farmers discover organic means to cultivate it more naturally, using sunlight and free of pesticides. Even the plant’s name, marijuana, is being rebranded. What was once frequently known as weed, dope, grass, pot … the list goes on, is now referred to most commonly as cannabis, which is actually more scientifically representative of the plant.
There have been many studies on the effects of marijuana use, including studies on various extracts from the plant. The extract CBD (cannabidiol) in particular, one of many cannabinoids present in the cannabis plant and the second most abundant after THC, has been shown to have many remedial properties and is popping up across the Wellness scene. CBD-infused teas are appearing in some wellness bars, boasting beverages high in nutrients and vitamins, as are THC-infused fruit juices.

Cannabis and the Wellness Trends
Perhaps the most surprising area in which cannabis is trending is in beauty products. A company called High Gorgeous has created an entire cannabis-inspired line, to relax your “mind, body and soul”. They are marketing products such as THC-infused chap sticks and CBD-infused bubble bath. Other companies are following this trend with products such as hemp sunscreen and body lotions. Some of these topical products also qualify as part of the “medicinal marijuana” category as they offer anti-inflammatory and/or pain relieving properties based on their cannabis derived ingredients.
Edible products that were previously lacking informative labels are now being rebranded, featuring dose and detailed ingredient information, not to mention attractive packaging. Cannabis is available in a wide range of edible products, from sweets like brownies and cookies, to breath mints, to freeze-dried fruit snacks that you can take with you anywhere. Cannabis confectioners are creating a variety of CBD and THC-infused chocolates that appeal to the masses.
Some companies are producing “stash bags”. These attractive backpacks and purses with hidden compartments are designed specifically to hold a variety of cannabis products. Not only are these compartments hidden but they are also made from materials that can promise the scent of your stash will remain undetectable.

Organically Grown Cannabis
In recent times, the way in which the marijuana plant is being grown has undergone a significant make-over. In the era of organically grown preferences, cannabis is no different. Growers have found ways to cultivate the plant in sunlight, rather than indoor greenhouses, and have been growing cannabis outdoors, without the use of pesticides. Studies have shown that cannabis grown in the sun has a higher level of terpene, which determines the smell and taste of the plant, making it more attractive to users. Some companies are utilizing this preference to their advantage when it comes to new ways to market the plant.
One Canadian company called Top Leaf boasts 100% organically grown cannabis, from top licensed producers, for medicinal use, that can be purchased through mail order. Some of their unique products include a potent oil called Phoenix Tears, high in both CBD and THC, that can be used medicinally, or recreationally in foods or baking. They also offer all-natural, organic soft candies. The company’s mission statement is “Building Community through Cannabis”, which is a testament to the fact that public acceptance is growing. Companies like this one are ensuring that as cannabis heads further into the mainstream, there are safe, reputable ways through which people can discover new ways to appreciate cannabis. The mail-order aspect is becoming increasingly popular across North America.

Medicinal Use
People have been using cannabis for medicinal purposes for thousands of years. Anthropologists have traced one of the earliest references to marijuana’s use in medicine to the Chinese Emperor Fu Hsi, back in 2900BC. Since that time, use of the plant has grown exponentially to what has now become a true cannabis culture. Inspired by eases in drug regulations surrounding cannabis, investors are taking note and putting their money on this trending market.
Since cannabis has long been criminalized, many medical studies have been held back. However, an increasing volume of scientific support for the use of cannabis in medicine has shown that it boasts numerous medical benefits. It contains significant analgesic properties to help with pain management, as well as anti-inflammatory properties that have been used to treat conditions such as colitis, arthritis, menstrual cramps and even severe allergy symptoms in some studies. Cannabis is used widely today to alleviate the pain from many debilitating conditions and diseases, such as Epilepsy, seizures, chronic headaches, Multiple Sclerosis and Tourette’s. Due to its neuroprotective and antioxidant qualities, cannabis has been shown to slow the development of Alzheimer’s disease. And while many benefits of cannabis are still being discovered, there is an increasing amount of research to support its benefits for psychiatric symptoms, helping to boost mood and sleep, decrease anxiety and treat bipolar disorder. However, whether cannabis truly improves mental health long-term is still inconclusive in medical studies.
Cannabis is used more commonly to treat glaucoma (it reduces pressure on the ocular nerves by 30%). It can be used to treat nausea and vomiting associated with cancer (chemotherapy) and HIV/AIDS by reducing symptoms and increasing appetite, and by this same token is used to treat eating disorders through appetite management. Cannabis introduces a more positive state of mind, which will help with any form of healing, whether from illness or disease, and contributes to its purposes in medicine.
The effects of cannabis on the mind are constantly under study. However, it has been proven to open passages in the brain that are typically closed or infrequently accessed. Some controversial therapies are experimenting with cannabis use for couples-therapy, as it opens up your ability to reason and diminishes ego. Another experimental therapy involves using cannabis to access the opposite side of the brain from what is more commonly used by an individual. For example, for someone who is more analytical, they are given the opportunity to access a more creative side, and vice versa. This is allowing users to access parts of their psyche that were previously locked by the conscious mind. Patients suffering from PTSD are also experimenting with cannabis-related therapies as veterans become one of the most supportive demographic groups for the plant.

Alternative Solutions
A controversial argument for cannabis is that it can replace opiates to treat pain. Opiate is a pharmacology term used for drugs that are prescribed to treat a variety of ailments. These drugs can have high abuse potential and many addicts can suffer fatal consequences. Cannabis is seen by many as a much gentler and safer alternative. There have never been any reported deaths in the US attributed to cannabis, unlike opiates. Ironically, tobacco and alcohol cause hundreds of thousands of deaths per year and yet they are both still more socially acceptable than cannabis.
A relatively new series of studies is focusing on cannabis as the next antibiotic. Because bacteria evolve so quickly, and because we use prescribed antibiotics frequently, our bodies are becoming increasingly resistant to antibiotics. Cannabis has been found to have significant anti-microbial properties and has also shown the ability to combat bacterial infections that cannot be properly treated with antibiotics. CBD oil has been found to be highly effective against antibiotic resistant bacteria, and more so than any antibiotic currently available. Topical products containing cannabis can be used not only for pain management but also as an anti-inflammatory and to fight infections.

Dispensaries and Wellness Spas
Dispensaries are no longer the shady places they once were. With new, sleek storefronts, eye-catching window displays and marble countertops, some dispensaries appear more like high-end boutiques, dispensing a wide range of cannabis products in attractive packaging.
Cannabis is becoming more and more integrated with the Spa industry too, where THC-infused oil massages are increasing in popularity, as well as cannabis-inspired yoga studios. Both topical and ingestible products are trending in beauty treatments and are also marketed to enhance the yoga experience. Some Wellness bars, where gyms and spas offer refreshments to clients, are also getting on board, offering hemp smoothies and refreshing edibles after a workout.  
Companies have started marketing “Cannabis Tourism” to people who are not necessarily engaged in the cannabis culture (yet), but who are interested in learning more about this way of life. In areas where cannabis is legal, some companies will offer wellness retreats to travelers, including visits to spas that use cannabis treatments, tours of medical dispensaries for those who are unfamiliar, and tasting tours of locations that serve beverages or foods enhanced with cannabis.
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In Contrast
While there is increasing support for cannabis in the arena of wellness, there is still evidence to the contrary.
Marijuana causes a break in the synaptic continuity of the mind, impacting short term memory.  This can cause what is often described as a “spaced out” effect in the user, increasing forgetfulness and mindless wandering. This effect is short-lived and will wear off once the effect subsides. However, it can impact the ability to follow conversations, and have more serious implications such as the operation of machinery, including driving. For people who use marijuana over long periods of time, it can diminish your motivation and cognitive responses. Use of the plant temporarily weakens the ego, which, with excessive and prolonged use, can lead to diminished ability to self-motivate.
Marijuana can also cause panic and paranoia. Because the plant exaggerates emotions, anything from a sudden noise to an illusion in reality can make you feel anxious. For this reason, it is recommended that you not participate in use of any kind when you are already feeling anxious or unsettled.
For some people, marijuana can become addictive. Because it is a mind-altering substance, it can make you feel more relaxed or help you to forget your problems and some people use it as a constant source of escape from their own mind. However, studies have shown that it is an easier substance to stop using, when compared with other addictive substances, such as caffeine, sugar, cigarettes or alcohol.
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Legalization
According to the Governing Data website, there are currently twenty-six states, and the District of Columbia, that currently have laws broadly legalizing marijuana in some form. Three more states have recently passed laws permitting the use of medical marijuana. Seven of those states, including the District of Columbia, have legalized marijuana for recreational use. Furthermore, a number of states have also decriminalized the possession of small amounts of the plant. In 2015, Uruguay became the first nation to legalize possession. Next year, in mid-2018, Canada is set to legalize marijuana nation-wide, with some restrictions to be announced.
For wellness purists, the trend towards cannabis in such a variety of products can be hard to digest. For many, using hemp seeds in salads may be the deepest they will ever delve into this trend. But estimates suggest that one in five Americans smoke marijuana. There are no statistics available yet on how many use the herb in other ways, but with this trend on the rise, those statistics will come soon. While more men partake in marijuana use in America than women, the numbers are fairly gender neutral in Canada. Four out of five Americans support legalization in some form. No matter where you sit on this issue, there is increasingly compelling evidence that cannabis is definitely a lot more interesting and useful than we gave it credit for previously.

April is national Donate Life month in the United States and national Be a Donor month in Canada.
In both the United States and Canada, registering to be an organ donor is as easy as going on-line or mailing in a consent card. In the US, you can even do this when you renew your driver’s license! It takes two minutes of your time to save multiple lives.

Why Organ Donation is Important

• Did you know that if you are willing to donate your organs, you can save up to eight lives and enhance as many as seventy five more?
• While 95% of Americans say they support organ donation, less than half of them are registered donors and that number is halved again in Canada.
• According to the Government’s organ donation website, there are currently 119,000 Americans awaiting organ transplants. Each day, 22 people die waiting for a transplant, and every ten minutes, someone is added to the waiting list.
• Organ and tissue donation is only considered when a health professional is not able to save a life but everyone has the potential to be a donor, regardless of your health or age. And most major religions support organ donation, because you are saving the lives of others.
• Organs and tissue that can be donated include the heart, kidneys, liver, lungs, pancreas, small intestines, eyes, bone marrow, skin and heart valves. And while organ donation saves lives, tissue donation can also greatly improve the quality of life for people who have suffered severe burns, have experienced a loss of vision and it can enable people to walk again.
• It is very important to discuss your wishes with your family and next of kin. While they should honor your expressed wishes to donate, if they are not prepared beforehand, they may not be able to accept your choice and over-rule your wishes when the time comes. So make sure your family is aware of your choice and that they respect your decision to donate.
• Each year, the need for transplants rises as the population grows. Thankfully, more and more transplants are being performed and saving lives. In 2015, 30,970 transplants were performed in the U.S. Each day, on average, about 80 people receive organ transplants.

There are hundreds of thousands of people awaiting transplants on lists across North America, 2,000 of which are children. By going on line and registering today, you will save lives. Please visit the above hyperlinked websites for additional information and to register. 

Do you feel tired all the time? Lack of sleep is not necessarily always the reason behind feeling sluggish throughout the day. By the same token, despite being a common first thought, a cup of coffee is not always the best way to fix it!
There are many culprits behind physical exhaustion. The good news is that there are also several ways in which you can combat fatigue. And some of them might not be as obvious as you think.

Take a good look at your daily habits
The obvious reason behind feeling tired is a lack of sleep. However, when asking yourself why you may feel tired, also look at other factors such as your biology, your daily routine, including what you eat, drink, how often you exercise and at what times of day. Are you particularly stressed, more than usual? Do you get outside every day, and not just to walk from your car into another building? All of these can be contributing to your lethargy. Let’s look at all of these factors, and some solutions, in more detail:

Manage your stress
We all suffer from stress, in varying degrees, and in many cases, that stress can become a chronic problem. And while our bodies are physically capable of releasing hormones in response to stress, if you pump out those hormones for an extended period of time, your health can become seriously affected. There are natural herbs that you can take to help support this increased demand on your system, such as Siberian ginseng, which can help to support the adrenal glands responsible for combating stress. There are also ways in which you can give your mind a break from the stress that is wearing you down. Men, typically, use fewer strategies to ward off stress and studies show that only half of men believe managing stress is important for overall health, whereas two thirds of women consider fighting against stress a priority for their health and therefore use a wider variety of strategies to keep stress under control. These combat mechanisms include reading, having a massage or pedicure, visiting a loved one or seeing a mental health professional and getting organized. It is important to recognize that stress has a direct impact on our health and energy levels. Without taking a break or using distractions to divert the effects of stress, you will eventually feel very drained, unmotivated and unhappy.

Stay hydrated
Far too often, when you feel your reserves of energy are lacking, you reach for food as fuel. But drinking water can be just as important, if not more so, when it comes to returning a natural balance to your body. Your body constantly uses water throughout the day, for physical function and brain function. Dehydration can cause headaches, muscle aches, irregular heartbeat and lethargy which can sometimes lead to more serious health problems. It is vital, for both men and women, to drink water regularly throughout the day. This can include green tea and soups for variety, but drinking water is always the best way to rehydrate your body when you are mildly dehydrated (for more serious medical situations, consult your doctor on how best to rehydrate your body).

Get outside
Studies show that we are happier, overall, with longer daylight hours. Seasonal Affective Disorder (SAD) is a form of depression and affects people during the winter months, when the days are short and cold and it is more difficult to get outdoors. Symptoms of SAD include insomnia, irritability and tiredness. Women are at higher risk for SAD than men. Natural treatment for this form of depression includes exposure to bright light every day. So whenever possible, get outside! Fresh air and sunlight are some of the most natural ways in which you can boost your energy levels. Go for a walk and remember to breathe deeply. That fresh oxygen will help to invigorate your body, as well as your mental state, and the sunshine is the best source of vitamin D, another natural mood booster (remember your sunscreen!).

Utilize essential oils
Essential oils are a healthy and organic way to give your energy a boost. In particular, peppermint, citrus, ginger and eucalyptus are excellent choices for increasing feelings of wakefulness. Essential oils can be applied directly to the skin, such as on the temples or on the back of your neck, can be added to a bath or used with a diffuser in a room in your home or office. Essential oils have been proven to help reduce fatigue and are a natural way to invigorate your senses and help you to feel more alert.

Get better quality sleep
The leading, and most obvious, culprit to feeling tired is a lack of sleep. This doesn’t necessarily mean that you aren’t getting enough hours of sleep but that the quality of your sleep may be lacking. Some people have problems falling asleep, others have problems staying asleep, and most people feel like they have not had enough sleep. Sleep apnea and insomnia are also sleep conditions but are more serious and should be addressed with your medial professional. There are many things you can try in an attempt to improve your quality of sleep, such as sticking to a sleep schedule, creating a bedtime routine, being mindful of what you eat and drink before bed and at what time you have your last meal, ensure you are exercising well before bedtime and minimizing screen time before bed. Read a list of tips to ensure better sleep on our Wellness Blog here.
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Improve your daily diet
Learn how to eat for your health. Amidst your busy day, it is far too easy to reach for processed, pre-packaged foods in a hurry. But those foods have little, if any, nutritional energy and are not fueling your body in the way that food should. In fact, processed foods will only leave you feeling more tired. Dietary imbalances, caused by a lack of variety of food in your daily diet, lead to nutrient deficiencies. Women, for example, are more likely to suffer from an iron deficiency than men. Take the time to learn about nutrients and minerals that improve your health, energy and overall vitality. Your body needs B-complex vitamins and magnesium to produce energy. Do you know whether you are getting enough? Carbohydrates can send your blood sugar crashing if you don’t know the best times of day to eat carbs and what alternatives to offer your body. Food can be used to combat feelings of lethargy and can help to increase your alertness and better your mood through the day. Eat as many whole foods as you can, instead of processed options, and learn how to fuel your body with food. Your health and vitality will thank you!

Move more
While a good, long workout will leave you feeling tired, exercising on a regular basis will actually help to improve your overall energy levels throughout the day, as well as to help you get better sleep. Society is becoming increasingly sedentary and we are moving less often throughout the day. Exercising regularly not only makes you feel better about yourself and your health, but it helps to restore oxygen flow to your cells, improves blood sugar levels, supports hormone balance and helps to combat stress. The endorphins that your body releases during a workout make you feel good! If you feel that you don’t have time to exercise regularly, try simple ways to move more, such as taking the stairs instead of the elevator, parking farther away from the entrance, doing stationary exercises during the commercial breaks of your favorite show … there are many ways to incorporate moving more into our daily lives. You can find some tips on how to move more on our Wellness Blog here. You have no excuse when it comes to fitting in fitness!