Wellness Blog
Experiencing fatigue? Remedy it with the right nutrients
Fatigue is that feeling you get when you constantly feel tired, weak and even overwhelmed by simple daily tasks. It can present physically, mentally, or often it is a combination of the two.No one is immune to fatigue - it can happen to anyone, but in a busy world, full of everyday pressures, it's mostly experienced by adults.Each year, an estimated 1.5 million Australians report feeling fatigue (1). Here are some common causes of fatigue, and how to address them by living a balanced lifestyle, managing stressors and using Vitable's custom vitamin packs personalised to your health needs.Causes of fatigueA person who feels fatigued may be experiencing one of these factors, or several at once:Underlying illnessesFatigue may arise due to various physical conditions (2). It may arise from not having enough nutrients in your body as a result of medical conditions. It may also come from your body being unable to process nutrients properly and efficiently. Problems with your muscles or organs may also result in tiredness.Work stressFatigue may be the result of stress in the workplace or working too many hours without rest (5).Poor lifestyle decisionsTaking a lot of alcohol or drugs may contribute to feelings of fatigue. Lack of exercise may also result in having less energy (5).Mental and emotional stressMental health issues or grief may result in feelings of fatigue. These may also cause other symptoms, such as lack of motivation and irritability (5).Addressing energy deficiencyThere are simple ways to avoid getting fatigued. These include lifestyle and diet changes, which can be accompanied with Vitable's custom vitamin packs.Get the right amount of sleepTo function at its best, the body requires a good 8 hours of sleep. Even though you can get by with less hours of sleep, it could take a toll on you mentally. Even excessive sleeping can induce more sleepiness, so finding the right balance that leaves you feeling energised is the best option (3).Take a breakBeing in a stressful environment is something you cannot change immediately or on your own, but there are ways to cope with it. When bothered by workplace stress or being burnt out, the best thing to do is take a break and rest. The body needs sleep, the mind needs to rest, and with both, you can steer clear of fatigue.Evaluate your current dietSome of the questions you can ask yourself as part of evaluating your daily diet include: Are you getting enough water daily? How balanced are the meals that you eat every day? Do you eat too much or too little? Your daily dietary supplements must cover the spectrum of energy boosters alongside a wholesome meal.When it comes to diet, the goal is to include the right nutrients to keep your body's energy levels high. Eating food that is rich in iron, magnesium, B-complex vitamins, and vitamin C can benefit you plenty, not only for fatigue but the body's functionality (4).Putting together custom vitamin packs to boost energy levelsGetting sufficient nutrients for the body to function optimally can be achieved through a well-rounded diet. Custom subscription vitamins can accompany your healthy diet to ensure you receive these vitamins and minerals regularly and adequately.Here are some of the high quality vitamin supplements you can consider including as part of your own vitamin pack for energy:IronIron supports energy levels by playing an important role in producing adenosine triphosphate (ATP), or the primary energy storage in our cells (6).*Iron should only be taken if prescribed by your doctor.AshwagandhaAshwagandha has traditionally been used to promote physical endurance and stamina by improving mitochondrial health (7).MagnesiumMagnesium supports energy production by playing a part in the body using up glucose for energy, as well as the creation of ATP (8).B complexThe B group of vitamins are involved in the processes of producing energy out of carbohydrates, fats, and proteins (9).Acetyl L-carnitineAcetyl L-carnitine supports energy levels in the body by improving energy status and decreasing oxidative stress (10).Vitamin CVitamin C helps in the transport of fatty acids to the mitochondria, or the energy core of the cell (11).Vitamin B12This vitamin plays a role in the citric acid cycle, which helps us get energy from food (12).Feel like fatigue is keeping you down? Get your energy levels back to where you want it to be with Vitable Australia's vitamin subscription packs! Vitable will put together your personalised vitamins in daily vitamin packs, with your health goals in mind. Paired with a healthy diet, get your nutrient fix through daily vitamin packs, where you can curate your own chosen set of vitamins. If you're also looking for vitamin delivery in Australia, Vitable is at your service! We offer custom supplements, delivered to your doorstep.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: BetterHealth. Fatigue. BetterHealth. Published 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue. Accessed September 17, 2021. HealthDirect. Fatigue. HealthDirect. Published March 2021 on https://www.healthdirect.gov.au/fatigue. Accessed September 17, 2021. Slater, G. & Steier, J. Excessive daytime sleepiness in sleep disorders. National Institutes for Health. Published December 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3506799/. Accessed September 17, 2021. BetterHealth. Fatigue fighting tips. BetterHealth. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips. Accessed September 17, 2021. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue#causes-of-fatigue Vitable. Iron. Vitable. Published (n.d.) on https://research.get.vitable.com.au/iron. Accessed September 26, 2021. Singh, N., et. al. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. US National Library of Medicine: National Institutes of Health. Published July 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 26, 2021. Vitable. Magnesium. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed September 26, 2021. Vitable. B-complex. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed September 26, 2021. Vitable. Acetyl L Carnitine. Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed September 26, 2021. Vitable. Vitamin C. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed September 26, 2021. Vitable. Vitamin B12. Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-b12. Accessed September 26, 2021.
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PMS Fatigue: Why Does It Happen & How To Fight It
PMS is a group of biochemical changes that happen to a woman before the onset of her monthly period, and has far ranging effects on both mental and physical health. Enduring premenstrual syndrome or PMS can be tough for some women. While the majority of women experience mild symptoms (75%), 8% of those who reported severe symptoms experienced a reduced quality of life (1).One of the symptoms that women go through during PMS is fatigue. It can affect how women go about their daily lives. So, knowing how to deal with it before it comes around each month can minimise the impact it has. In this article, we'll learn more about PMS fatigue, what happens to the body because of it, and how to cope with PMS as a whole.Premenstrual SyndromeFrom the name itself, the symptoms of PMS or premenstrual tension (PMT) occur around 4 to 10 days before the period starts and stop when the bleeding happens (3). To confirm if a woman has PMS, a doctor should assess the pattern of the symptoms: they must be present 5 days before a period for at least 3 cycles in a row, should end within 4 days after the period starts, with typical interference in normal activities (4). Taking down all the symptoms during menstrual cycles can help doctors identify the condition a woman is encountering and provide proper care.The exact cause of PMS is unknown but there are several factors that may come into play. One is the changes in hormones during the menstrual cycle. Hormones are depleted once menstruation happens (5). Estrogen, Progesterone, Serotonin and Dopamine levels may rise and fall, causing an imbalance. This disproportion has ensuing effects manifesting as breast tenderness, mood swings, fatigue, erratic sleep cycles, etc. PMS disappears after pregnancy and menopause (5).Another factor that affects PMS is the chemical changes in the brain (3). The hormone serotonin or happy hormones can trigger PMS symptoms (5). This is where fatigue comes in. The feeling of tiredness and lack of energy can happen when the amount of serotonin is insufficient. It can also affect sleeping and eating habits, as well as mood swings.An Overview on PMS FatigueWhile premenstrual syndrome or PMS has different symptoms depending on the person, it normally involves the general feeling of tiredness or lack of energy. So when and why does it happen? Is it normal to feel fatigued during PMS?PMS fatigue is both a physical and emotional state of being unwell, making it a complex symptom (1) to grapple with every month. A common misconception is that when you're tired, you simply need to rest or sleep. When you're fatigued, however, the feeling stays despite adequate rest. Fatigue and PMS fatigue share the common physical symptoms of headache, sleepiness, and tiredness, as well as having muscle and joint soreness and weakness. You may also experience moodiness and irritability.Other Symptoms of PMSAlthough several factors and some of the related symptoms have been identified, there are still other known symptoms for PMS. Physical symptoms, such as bloating, cramps, breast tenderness and swelling, acne, hot flashes, and increased appetite are also present during PMS (1). Aside from that, mood swings, anxiety, depression, and lower sex drive can also be seen (1).While these symptoms are commonly experienced by women with PMS, they still differ from woman to woman. A woman may not experience all these symptoms, but the doctor would still diagnose her condition as PMS.PMS Fatigue And What To DoWomen endure PMS at varying intensities but one of the similar indicators of it is fatigue. Here are some tips on how to address not only fatigue but PMS as a whole.Know your cycleIt's helpful for women to track their menstrual period as doing so has a lot of benefits. Through tracking, a woman can predict when she is fertile, what stage of her cycle she is in and what symptoms she may experience. Tracking gives you time to prepare for the possible discomforts of PMS and allow you to adjust your social activities and lifestyle to ensure you're are prepared for any exhaustion that may slow you down. It also helps doctors provide timely and accurate advice for your condition.Exercise to minimise PMS fatigueHaving an exercise routine helps both the body and mind. It improves mood by raising serotonin levels (6). Exercise prep like stretching can also provide better sleep as well as reduce cramps and aches (7). Aside from working on tired muscles and joints, having a boost of energy also helps with PMS fatigue. A study has shown that regular exercise reduces fatigue and increases energy levels as it improves overall wellness (8).It's recommended to at least have 30 minutes of exercise 5 times per week to see the results (6). When you're feeling tired in the days leading up to your period, exercising might be the last thing on your mind. However, aerobic activity has been proven to help reduce fatigue, anxiety, and low mood during the pre-menstrual phase. Skip the intense HIIT workout, and opt for lighter activities such as restorative yoga, mat pilates, or even a gentle walk or some gardening. These types of movement can still uplift your energy levels and mood without overexerting your body.Most importantly, listen to your body. If you feel exhausted and need to rest then do not force intense exercise.Changes in lifestyleTo minimise the effects of PMS fatigue and other symptoms, you can also improve diet, avoid alcohol, and quit smoking. These are some of the easier steps that have a big impact on general health and wellbeing.Eating less salty, fatty, and sugary foods helps reduce bloating, fluid retention, and weight gain, which are common contributors to feeling sluggish. The simple goal is to eliminate habits that sap your energy or worsen feelings of tiredness (5). Adding more fruits, vegetables, whole grains, and lean proteins ensures you're supplying your body with essential nutrients to stay energised and balanced (1).In addition to dietary changes, staying hydrated is key. Dehydration can worsen fatigue, headaches, and bloating, so drinking plenty of water throughout the day can make a noticeable difference. Incorporating foods rich in magnesium and vitamin B6, such as bananas, spinach, avocados, and nuts, can naturally support your body's energy levels and mood.Supplements such as magnesium and vitamin B complex have been seen to improve PMS symptoms (5). Looking into vitamins and other medicines with your doctor can further improve the fatigue that women experience during PMS.Managing PMS Fatigue With The Help Of SupplementsHaving the right mindset on what to do with PMS can help manage its effects. Being active, eating the right food, and following your Naturopath or GP's advice can make a difference. Adding essential nutrients to the diet also supports these next steps.Vitable is one of the supplement subscription companies that provide high quality vitamins for your health goals and needs. It allows clients to create their custom multivitamin packs for their health concerns and preferences. It also offers a vitamin delivery service for your convenience.Whether it's to aid PMS fatigue or respond to other health issues, get the best vitamin packs in Australia with Vitable and start your healthy journey today.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Premenstrual syndrome (PMS)”. Better Health Channel. Published Dec. 5, 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms. Accessed on Jan. 21, 2022 “Fatigue”. Better Health Channel. Published Jun. 30, 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue. Accessed on Jan. 21, 2022 “Premenstrual syndrome (PMS)“. Family Planning NSW. Published on https://www.fpnsw.org.au/factsheets/individuals/periods/premenstrual-syndrome. Accessed on Jan. 21, 2022 “Premenstrual syndrome (PMS)”. The American College of Obstetricians and Gynecologists. Published May 2021 on https://www.acog.org/womens-health/faqs/premenstrual-syndrome. Accessed on Jan. 21, 2022 “Premenstrual syndrome (PMS)”. Mayo Clinic. Published Feb. 7, 2020 on https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed on Jan. 21, 2022 “Premenstrual syndrome (PMS)“. HealthDirect. Published Nov. 2020 on https://www.healthdirect.gov.au/premenstrual-syndrome-pms. Accessed on Jan. 21, 2022 “Benefits of Exercise”. Medline Plus. Published on https://medlineplus.gov/benefitsofexercise.html. Accessed on Jan. 21, 2022 University of Georgia. "Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue". ScienceDaily. Published Nov. 8, 2006 on www.sciencedaily.com/releases/2006/11/061101151005.htm. Accessed on Jan. 21, 2022
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