Make a donation

Enter your keywords in 'Custom Search' and then click 'Search this site'

Focus on…
Stress and energy

Tired all the time? How to maximise energy levels under stress – the natural way

Why do we sometimes lack energy and stamina?

Tiredness, also known as fatigue, affects most people at some point in their lives and usually goes after some relaxation and a good night's sleep. However, for some people it can become a long-term problem which can severely affect your quality of life and day-today activities. At any given time one in 10 people have persistent tiredness, or "tired all the time" (TATT) – women are more likely to be affected than men.

What causes you to feel "Tired all the Time"?

In many cases lack of energy is due to a combination of factors – the vast majority of which are emotional rather than physical.

Stress and worry are tiring emotions. Facing a stressful situation can be draining, especially when you can't seem to see a solution to your problems. Feeling that you have no control over a situation may make you frustrated, irritable and tired.

It can also be triggered by certain traumatic events such as a recent bereavement, financial circumstances, moving house, family issues or work problems.

Looking after small children can be particularly exhausting, especially if they don't sleep through the night.

Severe, persistent exhaustion is a common and often debilitating menopause symptom and if left untreated, can seriously impede daily activities. It is caused by falling levels of oestrogen which plays a key role in regulating both sleep and stress; without adequate levels of this hormone, women are more prone to daytime exhaustion and this is typically not improved by bed rest.¹

Top Tips on how to boost energy without having to reach out for the caffeine

If you are at all concerned or in any doubt about your symptoms contact your GP.

Being "Tired All the Time" is a classic symptom of Stress

Stress is a modern term that simply means you are experiencing too much pressure. A certain amount of pressure is beneficial; as it helps you find the necessary reserves to meet life's challenges. But when pressure falls outside the range with which you feel comfortable, it quickly gives rise to the unpleasant physical and emotional symptoms we know as stress, known as "fight or flight". This is our body's primitive, automatic response that prepares us to fight or flee from harm or threat. In response to a surge of stress hormones into our bloodstream, there is a rise in heart rate, increased blood flow to our muscles, a quickening of impulses and a sharpening of senses.

Different people are comfortable with different amounts of pressure, and how you cope will vary from time to time. One day you may feel calm and laid back, able to field anything thrown your way. The next day, you may find even the slightest extra demand is overwhelming. Stress can also result from boredom. Being stuck in a rut, with little stimulation, is just as unpleasant as too many tasks and not enough time.

Other common symptoms of Stress

Physical signs	Emotional signs	Behavioural signs
Exhaustion Headache Muscle tenseness Fatigue	Inability to concentrate Bad temper Moodiness Listlessness	Increased use of alcohol or tobacco Nervous habits (e.g. nail biting, pacing) Sleeplessness Over or under eating

What are the most usual Triggers?

Triggers include demands of children and family, escalating work pressures, relationship difficulties, illness and financial worries. But whatever the source of your stress, the symptoms remain the same, as they are caused by stress hormones such as adrenaline and cortisol.

You are not alone

Stress has become the most common reason for people being signed off long-term sick, according to a recent report from the Chartered Institute of Personnel and Development². Stress has even eclipsed stroke, heart attack, cancer and back problems.

Coping with stress in everyday life

It may seem impossible to reduce your stress levels. Your career or family responsibilities will always be demanding, the bills aren't going to stop coming and there will never be enough hours in the day to reach the ultimate work/life balance. However, there are some useful coping strategies. Healthcare professionals recommend stress management based around changing the stressful situation when you can, changing your reaction when you can't and adopting a healthy lifestyle….. the "Four As".

Change the SITUATION	Change your REACTION
Avoid the stressor by learning to say "no" and paring down your to-do list	Adapt to the stressor by adjusting your expectations, standards and attitude
Alter the stressor by changing the way you communicate with operate in your daily life	Accept the stressor by focussing instead on sharing your feelings with a friend or counsellor, and making time for rest and relaxation.

Here are our Top Ten Tips on how to deal with stressful situations:-

1. Concentrate on breathing slowly and deeply – this helps stop the shallow, rapid over-breathing that can cause pins and needles round your mouth, which may make you feel panicky.

2. Stand up and gently stretch to your fullest possible extent. Shake your hands and arms briskly, then shrug your shoulders to help reduce muscle tension.

3. Go for a brisk walk, even if it is only around the room, or up and down stairs a few times; regular brisk, non-competitive exercise helps to neutralise the negative effects of stress hormones.

4. Listen to calming background music to help you unwind – natural sounds like recordings of the sea, bird songs, a babbling brook or waterfall are ideal.

5. Plan sensible strategies to avoid or overcome stressful situations – for example, if you find shopping after work stressful, try ordering your shopping on-line and having it delivered direct to your door.

6. Organise your life and manage your time more effectively – prioritise tasks so you can deal with pressures one at a time.

7. Be more assertive. Saying "No" to unreasonable demands will help reduce the pressure you are under.

8. Consider enrolling in a Yoga, Qigong or Tai chi class to experience calm, meditative exercise.

9. Watch a comedy or visit a website specialising in corny jokes – laughter is a great antidote to stress.

10. Take extracts from Rhodiola rosea, a herbal remedy that is traditionally used to help you cope better with stress. Rhodiola is an alpine plant growing over 3,000 metres above sea level. It is also known as Golden or Arctic root and has been used as a herbal medicine for over a thousand years. It has been used for calming benefits to reduce fatigue and exhaustion. Importantly, Rhodiola rosea is not known to be addictive.

Go Herbal: the story of Rhodiola rosea

Rhodiola rosea originates in the mountains of northern Europe and Asia. In the course of evolution, this robust plant has adapted to the harsh conditions of its high altitude habitat by producing a group of powerful protective compounds that have many beneficial effects in humans.

It has been used for centuries

Rhodiola rosea has a history and heritage spanning many centuries. Records show that it was prized for its medicinal properties by the Ancient Greeks and used by the Vikings to enhance strength and endurance. In the Middle Ages, Chinese emperors funded expeditions to find the Golden Root and in 1775 it was included in the first Swedish medical handbook. In more modern times, extracts of the plant were given to Russian astronauts to cope with the psychological strains of space travel and used by Olympic athletes for naturally boosting performance and stamina.

Recent evidence

Today, the use of Rhodiola rosea is backed up by a wealth of published research and is endorsed by many doctors and scientists. Extracts of the plant have been shown to improve the resilience of students undergoing exams³ and the mental performance of doctors on night duty⁴. In addition, a recent study showed marked improvements in stress-related fatigue and reduced release of stress hormones after Rhodiola rosea treatment⁵. Now there is a proprietary preparation – Rhodiola rosea WS^®1375 – made to help people cope with the symptoms of stress such as fatigue, exhaustion and mild anxiety.

Rhodiola rosea WS^®1375 – works in two ways

The extract Rhodiola rosea WS^®1375 is a natural product with a dual action on the mental and physical elements of stress. It provides both composure and energy to better cope with stressful situations.

Research shows that Rhodiola rosea WS^®1375 ensures that lower levels of stress hormones are released under the same amount of stress, while simultaneously improving energy metabolism in all cells of the body. As a result you can better focus on the essentials in a composed manner, and stay active and productive.

This dual action differentiates Rhodiola rosea WS^®1375 from other products which tend to work only on mood (and are usually sedative rather than energising), or "pick me up" products which work only on improving energy. When taking Rhodiola rosea WS^®1375 you'll feel more in control and better balanced, while at the same time benefiting from a more confident and empowered outlook.

Unlike some chemical anti-stress products, including those prescribed, Rhodiola rosea WS^®1375 will not make you feel drowsy and there is no known evidence that it is addictive or interacts with other medicines.

Rhodiola rosea WS^®1375 is manufactured under carefully controlled conditions and has undergone rigorous evaluation by regulatory bodies in terms of safety and pharmaceutical quality.

To find out more about herbal medicines currently available in the UK containing Rhodiola rosea WS^®1375 please visit our sponsor's website.

References

¹ 34 Menopause Symptoms Health Center – accessed 27th October 2011
www.natural-progesterone-estrogen-supplements.com/crashing-fatigue.htm

² Chartered Institute of Personnel & Development Annual Survey Report 2011 in partnership with Simply Health – Page 6
Also available on CIPD website www.cipd.co.uk/pressoffice/_articles/absencemanagement051011.htm

³ A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen (Phytomedicine 2000)
A.A. Spasov, G. K. Wikman, V.B. Mandrikov, I.A. Mironova, V.V. Neumoin

⁴ Rhodiola rosea in stress induced fatigue – A double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty (Phytomedicine 2000)
V. Darbinyan, A. Kteyan, A. Panossian, E. Gabrielian, G. Wikman and H. Wagner

⁵ Rhodiola rosea Extract WS^®1375 in Subjects with Life Stress Symptoms (Trial No 578001.01.010 – 2009)
Dr David Edwards – Chipping Norton, Oxon

Print this page
[printer friendly version]