No More Fatigue

Jack Challem

Description

A complete program to overcome a new epidemic-The Fatigue Syndrome

Do you feel exhausted, rundown, and stressed-out all the time? Do you have trouble sleeping well at night and wake up feeling exhausted? More and more of us have these problems. In this groundbreaking new book, bestselling Inflammation Syndrome author Jack Challem tackles a new kind of syndrome tied to nutrition, adrenal fatigue, and thyroid problems. Challem explains what the Fatigue Syndrome is and spells out how the Five Circles of Fatigue contribute to it. Then he shares his comprehensive plan that combines nutrition, physical activity, and sleep solutions to help you combat fatigue and feel better. This energy-boosting book

• Uncovers the role that eating habits, hormones, illness, aging, and other factors play in fatigue
• Discusses the growing problems of adrenal fatigue and low thyroid hormone
• Presents a complete nutrition and lifestyle program to conquer fatigue and re-energize your body and life
• Includes energy-enhancing recipes and meal plans to help you combat fatigue and stress

With No More Fatigue, you will rediscover the joy of feeling well rested, re-energized, and ready to take charge of your health and your life.
Foreword (Ron Hunninghake, M.D.)

Acknowledgments.

Introduction.

Part One

Understanding the Fatigue Synfrome: The Five Circles of Fatigue.

1 Stress and Fatigue.

2 Eating Habits and Fatigue.

3 Hormones and Fatigue.

4 Illness and Fatigue.

5 Aging and Fatigue.

Part Two.

The No More Fatigue Energy Plan.

6 Supplements to Jump-Start Your Energy.

7 Eating for Energy.

8 Energy-Enhancing Recipes and Menu Plans.

9 Reducing Stress to Ease Your Fatigue.

10 Learning to Sleep Well.

11 Physical Activity to Boost Your Energy.

Afterword.

Appendix: Resources for Supplements, Foods, and Additional Information. 

References.

Index.

Sujets

• Santé et bien-être
• Santé du quotidien
• Santé au quotidien
• Santé au quotidien
• Fitness
• Health

Informations

• Publié par: Turner Publishing Company
• Date de parution: 01 mars 2011
• Nombre de lectures: 0
• EAN13: 9780470930830
• Langue: English

Extrait

Contents
Cover
Series
Title Page
Copyright
Dedication
Foreword
Acknowledgments
Introduction
What Are the Five Circles of Fatigue?
Why This Book Is Different
The Fatigue Syndrome Questionnaire
What You Should Expect
Part One: Understanding the Fatigue Syndrome
Chapter 1: Stress and Fatigue
What Exactly Is Stress?
Our Stress Response
Stress, Overweight, and Fatigue
Stress and the Other Circles of Fatigue
Two Common but Ignored Causes of Stress-Related Fatigue
Chapter 2: Eating Habits and Fatigue
How Our Bodies Make Energy
Sugar Is an Anti-Energy, Fat-Producing Food
Is Your Fatigue Related to Prediabetes?
Coffee Is an Anti-Energy Drink
Can You Wean Yourself from Coffee?
Energy Drinks and Caffeine Abuse
Soft Drink Consumption Leads to Muscle Fatigue and Weakness
Allergies, Foods, and Fatigue
Nutritional Deficiencies and Fatigue
Your Best Energy Foods: Protein and Vegetables
Protein and High-Fiber Vegetables Stabilize Blood Sugar
Protein Preserves and Increases Muscle
Animal Protein Provides Mitochondria
Nutritionally Dense Foods Are the Keys to a Healthy Diet
The Importance of Water
High-Energy Eating Habits
The Importance of Breakfast
Making the Time to Eat Healthier Meals
Chapter 3: Hormones and Fatigue
Adrenal Exhaustion
Low Thyroid Activity
Chapter 4: Illness and Fatigue
The Role of Inflammation in Fatigue
General Principles on the Link between Disease and Fatigue
Chronic Fatigue Syndrome
Fibromyalgia
Cancer and Cancer Treatments
Heart Disease and Other Cardiovascular Diseases
Multiple Sclerosis, Autoimmunity, and Fatigue
How to Survive Surgery, with or without Your Doctor’s Help
Chapter 5: Aging and Fatigue
Why Do We Age?
Other Changes Occur as We Age
How to Slow the Aging Process
Part Two: The No More Fatigue Energy Plan
Chapter 6: Supplements to Jump-Start Your Energy
Achieving Optimal Nutritional Status
Supplements That Boost Your Energy
Supplements That Enhance Your Muscle
Antioxidant Supplements to Slow the Aging Process
Chapter 7: Eating for Energy
How to Navigate Supermarkets
How to Master Restaurant Menus
Lose Weight with Energy-Enhancing Foods
Chapter 8: Energy-Enhancing Recipes and Menu Plans
Breakfast
Lunch
Salad
Dinner
Side Dishes
Soup
Sample Two-Week Meal Plan
Chapter 9: Reducing Stress to Ease Your Fatigue
Teach Yourself to Disconnect from Stress
How to Reduce Time Stress
Relationship Stresses at Work and at Home
Downtime and Vacations
Time Shifting
Depression, Post-Traumatic Stress Disorder, and Fatigue
Chapter 10: Learning to Sleep Well
What Interferes with Your Sleep
How to Improve Your Sleep Naturally
Consider Natural Sleep Aids
Should You Take Naps?
Chapter 11: Physical Activity to Boost Your Energy
A Reassurance to Couch Potatoes
How Physical Activity Revs Up Your Cells
Your Reward: A Better-Looking Body and Numerous Health Benefits
Physical Activity for Everyone
A Little Activity Takes Just a Little Effort
Keep It Simple—Just Go for a Walk
Other Easy Physical Activities to Do at Home
Do You Need a Recovery Drink or Food?
Do You Need to Carb Load?
What about Overuse Injuries?
Afterword
Appendix: Resources for Supplements, Foods, and Additional Information
Nutrition Coaching
Nutritionally Oriented Physicians
My Newsletter and Books
Sources of High-Quality Nutritional Supplements
Natural Food Grocers
Distinctive Food Products
Helpful Web Sites
References
Index
About the Author
Also by Jack Challem
The Inflammation Syndrome
Stop Prediabetes Now
The Food-Mood Solution
Feed Your Genes Right
Syndrome X

Copyright © 2011 by Jack Challem. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
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Library of Congress Cataloging-in-Publication Data: Challem, Jack. No more fatigue : why you’re so tired and what you can do about it / Jack Challem. p. cm. Includes bibliographical references and index. ISBN 978-0-470-52545-6 (cloth); ISBN 978-0-470-93080-9 (ebk.); ISBN 978-0-470-93082-3 (ebk.); ISBN 978-0-470-93083-0 (ebk.) 1. Fatigue–Popular works. 2. Chronic fatigue syndrome–Popular works. I. Title. RB150.F37C42 2011 616′.0478–dc22 2010046364
For all the special people in my life
Foreword
Health is having the reserve to do what you want to do and need to do with energy and enthusiasm.
Hugh Riordan, M.D. 1932–2005
My medical mentor got it right: health and energy go hand in hand. When personal energy reserves run low, it becomes much more difficult to satisfy basic human needs. Frustration, depression, and a pervasive attitude of defeat creep into every aspect of your life. Overwhelming fatigue emerges as the harbinger of ill health and disease.
Many studies have shown that fatigue is the chief reason why people see their doctors. I estimate that one of every two patients I see complains of fatigue. Sometimes the cause is obvious, such as when a woman is trying to do too much between home and work. For men, fatigue is often a consequence of poor eating habits or disturbed sleep. The underlying causes can range from an age-related hormonal imbalance to an unsuspected emerging illness, such as prediabetes, depression, or cancer. Lifestyle issues are almost always a factor, too.
When I talk with patients about the origins of their fatigue, I wonder what became of the boundless energy we had as children. What happened to that endless reserve of energy and enthusiasm that fueled our creative play? The truth is, sad to say, that the nearly inevitable stresses of our crazy world wear us down and rob us of vital life energy.
Everything in life comes back to energy. Physical energy runs our cars and heats our homes. Emotional energy propels us into the relationships that give meaning to our lives. Mental energy allows us to envision goals and then strive to achieve them. Spiritual energy, though invisible and immeasurable, underlies our will to live and love. Buckminster Fuller went so far as to state that 90 percent of what it means to be human is invisible. He was talking about energy.
Not surprisingly, the need for energy is also a truism in biology and biochemistry. All forms of life depend on food for growth, health, and energy. When we (and all of those other life forms) consume food, some of the nutrients are broken down to create energy. As biological creatures, we depend on these biochemical processes to properly fuel our cells and maintain our organ functions. High-quality functioning depends on high-quality foods and fuels.
Yet faced with day-to-day stresses and dwindling energy reserves, we often turn to quick fixes. Coffee and other caffeine-containing beverages are now ubiquitous. So are sugar-rich foods. Soft-drink machines, fast-food drive-thrus, coffee huts, and a whole range of convenience options set us up to become quick-fix addicts. In essence, people end up using caffeine and sugar to self-medicate, to give them more energy. As you might have already noticed, however, there is a point of diminishing returns. These stimulants can interfere with sleep, which we must have to recoup our energy. After a while, most people need a little more caffeine or sugar, then a little more, and then still a little more. The irony is that these uppers can often turn into downers.
Obviously, quick fixes become crutches and are never long-term solutions. People who hav