Energy. It is everywhere, in various forms. It makes the sun shine and brings light and warmth to our homes. The whole world seems to move tirelessly, as if maintained by an inexhaustible force, in unlimited quantity. Whether it's our urban landscapes or nature, powerful, majestic... From inside our cells to the ends of the cosmos... Energy is everywhere.
And yet… Many of us struggle to find it. As if our bodies were shackled, unable to function normally. Unable to draw their strength from this unlimited reserve. According to studies, 10 to 20% of adults complain of chronic fatigue, that is, persistent fatigue that does not disappear even after a good rest.
What makes us so deviate from our optimal state of functioning? And how to recover this energy which we lack so much?
Sleep
Lack of sleep is the main cause of chronic fatigue. Adults should sleep between 7 and 9 hours a night, but 35% do not get enough sleep. Chronic lack of sleep can have adverse health effects, increasing the risk of heart disease, obesity, diabetes and depression, as well as the risk of accidents.
A night's sleep is divided into 4 to 6 cycles of 90 minutes. A cycle has 4 phases: falling asleep, light sleep, deep sleep and paradoxical sleep.
REM sleep, where dreams occur, is responsible for the recovery of procedural memory, i.e. everything related to automatic motor skills and progressive learning, such as learning to drive for example.
Deep sleep regenerates declarative memory, in other words the storage of information that can be verbalized: memorizing a poem, a list, etc.
A lack of sleep will therefore cause deterioration of memory and problems with coordination of movements.
Modern lifestyles do not promote quality sleep, but it is possible to take action to improve it. Melatonin, the hormone that triggers sleep, is produced naturally by the pineal gland in the presence of low light. It is therefore advisable to avoid screens at least 1 hour before sleeping, to practice relaxation activities and to create an environment conducive to sleep. A cool, dark bedroom is recommended for good sleep. Sleep is better when body temperature is slightly lower than normal.
Observing sleep cycles is also crucial for maintaining a good level of energy. You can sleep for 9 hours straight and still be tired. Just like you can sleep only 6 hours and be fit. How is it possible ?
Well, what matters most is waking up after completing a full cycle. It is better to wake up after 4 cycles of sleep, even if it means sleeping less, than to wake up in the middle of a cycle. Understand that respecting these cycles greatly conditions the quality of sleep and energy during the day.
Stress
Chronic stress is also an important factor that can affect the quality of your sleep and lead to persistent fatigue; and your nervous system necessarily pays the price.
Prolonged stress can affect brain function by producing inflammatory substances and decreasing the production of neurotransmitters, the molecules that allow neurons to communicate with each other. This directly affects falling asleep and the quality of sleep.
It will take you some time to truly rest and regenerate your exhausted body. A good idea would be to start with small changes in your life. Identify and gradually eliminate the details that annoy you on a daily basis, whether it's poor organization, clutter or certain habits that bring you more stress than well-being.
Become aware of your surroundings and make a list of what bothers you. Try to change what you can right now. Gradually bring order to your life, from the insignificant things to the more complex aspects like your social relationships or your work.
Along with these changes, practice several stress management techniques, including exercise, and find the one that works for you. Studies have shown that these practices can reduce levels of cortisol, the stress hormone, and thus preserve your nervous system.
Now pay close attention to the following information, I'm willing to bet it concerns you directly. This is a kind of paradox: I mean the apparent impossibility of relaxing despite your exhaustion. If your body is used to being constantly stimulated, you might feel a form of anxiety about not doing anything. Like an addiction to an excessive state of nervousness. Stress hormones keep you awake and can prevent you from resting when you are exhausted. In this case, it is important to recognize this mechanism and find the right way to relax.
The vagus nerve, also known as the vagus nerve, is one of the cranial nerves that starts from the brain and runs down the neck and abdomen. It is actually a pair of nerves that run down both sides of the body.
The vagus nerve is the longest cranial nerve, and it has an important role in the parasympathetic nervous system. It is often called the "relaxation nerve" because of its role in reducing stress and anxiety. There are several simple techniques to stimulate the vagus nerve, and one of them is none other than prolonged exhalation. You can practice this type of exercise for a few minutes. Do it 3 days in a row and I'm sure you'll like it!
But if you're really scared of doing nothing, breathing slowly for 5 minutes or have an aversion to sports, I have a proposal that should be right for you: yoga.
Yoga is an ancient practice that uses physical postures, breathing, and meditation to improve health and well-being. Many yoga practitioners agree that this practice can help reduce stress and anxiety. Yoga postures can be an interesting option if you find it difficult to relax. There are several types of yoga, it's up to you to find the one that suits you.
Regular practice has a measurably beneficial effect on cortisol levels, and promotes sleep. If you're looking for ways to reduce your stress, yoga might be a great choice. The advantage of this practice is that it involves the body as a whole and helps to release tensions gently through movement.
Move more!
Physical activity is one of the most effective ways to improve sleep quality. People who engage in regular physical activity tend to have more restful and better quality sleep.
During exercise, the body releases endorphins, hormones that provide a feeling of well-being and relaxation. It can help reduce stress and anxiety, which can improve sleep quality.
Physical activity can also help regulate the body's internal clock. The body needs a regular circadian rhythm for optimal sleep, and exercise can help establish a good rhythm. Studies have shown that people who exercise regularly tend to fall asleep more easily, stay asleep longer, and wake up more rested.
Finally, physical activity can help reduce other problems like sleep apnea and restless leg syndrome. These conditions are often associated with a lack of physical exercise.
If you're not particularly athletic, don't worry. No need to practice intensive sport, just make sure to stay active throughout the day. Limit your car trips and walk more. If you work seated, try to take active breaks as much as possible by walking or doing exercises on the floor. It is essential to maintain a good circulation of fluids in your body and to solicit your muscles.
And if you find it prohibitive to play sports, consider virtual reality: this technology offers extraordinary opportunities for sedentary people to get into sports while having fun. Any solution that could help you move more is good to take, so do yourself a favor!
Let food be your medicine...
Of course, to move, you need fuel. The quality of your diet directly affects the quality of your energy. An unsuitable diet can cause nutritional deficiencies which can lead to fatigue, trouble sleeping, irritability, muscle aches and difficulty concentrating.
Do not necessarily rely on all dietary recommendations, because a seemingly healthy product may actually hide poison for some people. If you digest broccoli or leek badly, there is no hope of getting any benefit from it. Regular consumption of allergens or irritating fibers can cause chronic inflammation. And when your immune system is constantly challenged in this way, you are more vulnerable to infections and your energy level is reduced. If you are prone to intolerances, an assessment with an allergist could change your life!
A diet high in sugars can also tire the body and create what is called insulin resistance. You may become less sensitive to insulin and blood sugar levels rise. Mealtimes cause fatigue.
The solution is to limit carbohydrates as much as possible for a while, including fruits. Avoid eating carbohydrates alone, add vegetable fibers to limit the blood sugar peaks responsible for the crashes. Moderate your consumption of carbohydrates, especially flours and quick sugars, and your intestinal flora will be much better. The nervous system is very sensitive to chemical markers released by gut microorganisms and we now know that they can affect mood and sleep quality.
A disturbed intestinal flora can have catastrophic consequences on the level of energy. Candidiasis is a condition with a variety of symptoms; it is caused by the uncontrolled proliferation of yeast throughout the body. It is a disease of modern times, where sugars and refined flours are legion in our diet. And it is all the more difficult to live with as it is generally not diagnosed correctly and misunderstood by those around you.
A balanced intestinal flora is the key to good health.
So take care of your diet; it is an essential condition to release your energy potential.
Deeper causes
But the physiology of chronic fatigue does not explain everything. You can follow all the recommendations to the letter and still feel tired. It is a complex subject because the human being is a complex creature. The psychological component is far from negligible in this case: indeed, you could feel tired just at the thought of doing something you don't like. You feel compelled to perform tasks out of duty or necessity and you feel tired. You may wake up in the morning already tired from the thought of enduring another aimless day with no perspective.
An unacknowledged state of depression, hidden behind a kind of normal fatality. But life doesn't have to be so marked out and boring. Getting out of this state is not an easy thing, and I do not claim to give you in this video a miraculous recipe that will solve this problem. But I am sure that if you yearn for a new life where you can shine, you will definitely find your way to healing! What I can advise you is to authorize the change because yes, it is always possible! It may take you a little time, but if you already apply the few tips provided in this video, then be sure that you will drastically increase your chances of enjoying a satisfying life on all levels!
Other causes... Where you least expect them!
There is another unknown or too often underestimated cause when we talk about chronic fatigue. A sneaky, invisible, silent influence that can have disastrous consequences on health. Especially since it is largely ignored and unfairly mystified in our society.
These are the so-called geobiological causes. What happens under your feet, deep in the basement, influences your health. Plants, animals, human beings… We are all concerned. There are natural electrical networks that run through the Earth forming complex meshes, and disturbances can be conveyed there and express themselves in your place of life. It is sometimes enough to shift your bed by 80cm to find a restful sleep! The waves that come from the basement are a reality, just like the artificial electromagnetic waves. Make sure you don't fall asleep next to a large electrical transformer, or very close to a WIFI access point, for example. So silence the waves as much as possible to ensure good sleep!
And if you can't do it, go to a geobiologist or equip yourself with an effective device like orgonite to moderate the harmful effects of the waves.
As you can see, the causes of chronic fatigue are very diverse and it is difficult to provide an effective formula for everyone. But you already have some ideas that I hope will help you feel more energized and refreshed!
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