Jesse Miller asked:




This is one of the most frequently asked questions amongst the beginners. They are surprised to experience fatigue in their muscles after the workout, as they are not sure about its cause. The main cause of muscle fatigue is mismatch between the consumption rate of ATP by the muscles and the supply of ATP. ATP is Adenosine Tri-phosphate.

It is the main energy source to the body muscles. After the workout, muscles use ATP to contract. When we take a break or have some rest, more ATP is generated and we can work better the next time. There are lot many things that can cause the muscles to fatigue, here are some of them:

1. Usually the muscles fatigue when the workout or the exercise is new to the body muscles. As the muscles and the body is not used to the new exercise the body muscles gets stressed.

2. When your lungs are in desperate need of oxygen after the workout but they are not supplied with enough oxygen the muscles start to fatigue.

3. If your skin has continuously sweated and you did not have enough intake of water or any liquid the muscles and the body starts to fatigue.

4. At times the muscles also fatigue if they reach their physical limit of the workout, which means that the muscles get exhausted due to the workout and the exercise which in turn causes the muscles to fatigue.

5. Muscle fatigue can also be caused because of calcium flow inside the muscle cells. At times tiny leaks of calcium in the muscle cells, which weakens the muscle contraction also causes the fatigue. The calcium that is leaked from the muscle cells stimulates an enzyme that directly attacks the muscle fibers and this damage of muscle fibers cause the fatigue.

6. Muscles also fatigue due to the higher intensity of the workout.

7. Prolonged contraction of muscles is also a major cause of muscle fatigue.

8. Depletion of muscle glycogen also cause the muscles to contract and it results in the muscle fatigue.

9. Increase in the level of the lactic acid in the muscles also cause them to fatigue

These are the some of the many reasons that may lead to the muscle fatigue after the exercise. If these points are taken care of, one can have a much safer exercise pattern and can have healthier results.

gerry geneva

John Davenport asked:




If you feel tired all the time, you must be doing 1 or more mistakes in your lifestyle and sleeping habits. If you wish to stop being tired you can do many things. In this article I’ll relate 3 main things you can do to improve your energy levels. These 3 things are common mistakes which people make in their day to day life. Change these 3 things and your tiredness will decrease.

1. Sleep in 90 minutes increments – The human sleep cycle is approximately 90 minutes long. To feel as refreshed as possible, you need to sleep through complete cycles. Waking up in the middle of a cycle will leave your body wanting more. This is why sleeping 6.5 hours is worse than sleeping 6 hours. I know that often people recommend that you should sleep 8 hours a night, but 7.5 hours will make you less tired. And you just saved a half hour each day. Isn’t it great?

2. Don’t eat right before falling asleep – Going to bed on a full stomach is a bad idea. It can make it much more difficult for you to fall asleep and also diminish the quality of your sleep.

3. Go to bed at regular times – Your body gets used to a routine of sleeping and waking times. This means that if you’re used to go to bed at 12 and wake up at 7, the day when you go to sleep at 2 AM your body will still think the best time to get up is 7. You’ve just cut your sleeping time by 2 hours, and you’ll feel tired throughout the day.

There are many more factors to stop being tired. But these 3 things are a great place to start your efforts to never feel tired and have a high level of energy throughout the day.

gerry geneva

Munyaradzi Chinongoza asked:




There are two basic ways of beginning daycare services. You can either run the service out of your own home or look for a full scale daycare center to run. If you being the operation out of your own home, you can spend as little as $500 to as much as $5,000 depending upon the remodeling you need to do, the equipment you need to buy and the licensing laws you need to meet.

If you are looking to run a daycare center that operates from an independent business location then you are looking at much greater start-up expenses that could run around $100,000!

These are some of the items that you are going to want to budget for:

- Licensing fees,

- first aid/CPR certification

- High chairs and booster seats

- Nap mats

- Bedding

- Playpens/portable cribs

- Advertising

- Liability insurance

- Safety devices

- First aid kit

- Computer

- Software

- Books

- Toys

But that’s not the whole list, you are going to need a few more items inorder to make your daycare center, the talk of the neighnourhood and be able to keep the parents happy. Happy parents will refer your daycare to their friends and family. You may find that having a well equiped daycare may end up helping you save on advertising costs, due to word of mouth advertising.

Other things you may want to include in your budget are:

- Education materials

- Arts $ crafts supplies

- Disposable gloves

- Disposable changing pads

- Antibacterial cleaners

- Good healthy food

- Child-sized tables and chairs

- Sanitary storage containers for used diapers

- Step stools for toilet and sink

- Outdoor play space – There should be sand as well as a hard surface for wheeled toys, etc.

- Make-believe clothes, props and costumes for pretending and dressing up

- Record player or CD player, radio and tape recorder

- Containers for colors, pencils, markers and other art materials

Here are some other very important items that you have to budget for no matter if you are running the daycare out of your home or you are operating it as an independent business:

1. Permits – Just like any other business, a daycare needs permits such as a business license, fire-safety permit, and other permits that each state or county may require. These permits are not cost prohibitive. They usually only cost a few dollars a year.

2. Insurance – This is a very important issue and every business should make sure they have adequate insurance. The premiums are a bit pricey, but small daycare centers will only have to pay a small premium whereas large daycare centers will have to pay a lot more for their insurance. It is best to do some comparison shopping when you go to buy your insurance.

3. Equipment – Purchasing all of the needed equipment for your daycare center will definitely cost you some money, but most of these items are a one time cost and should serve you for a long time. You may be able to get by with as little as $300 if you are just running a business out of your home. The cost will be considerably more for an independent daycare center.

The cost of starting a daycare center may seem overwhelming at first but it is far little in comparison to the potential to make money in this business. What a great opportunity this is!

nap

Trevor Johnson asked:




Tiredness is never nice; but this is even more so when it is a constant and affects daily life, mood swings and general health. However, through a little work and time, there are relatively easy steps that anyone can take for how to overcome tiredness in double quick time.

Step One – A Good Night’s Sleep. As obvious as this sounds, sticking to a regular routine with set times for going to bed and getting up in the morning will have amazing results. If relaxing and letting sleep in is hard, reading a book or doing a crossword in bed can really help. Look for 6 to 8 hours sleep as a guide.

Step Two – Reduce Stress. Stress is a major cause for tiredness, and as such, cutting this down to negligible levels is highly advisable. If things really are a struggle, a consult with a doctor could help, and point out directions for other assistance as necessary.

Step Three – Exercise. Getting regular amounts of exercise, on a daily basis will help release endorphins and increase circulation; thus knocking tiredness out. Swimming, jogging, or just walking each day rather than sitting down will see a marked improvement. Sleep will come easier too, when it is time to be tired properly.

Step Four – Improve Diet. Making changes to a habitual diet of fatty foods, sugary foods, fast foods and generally unhealthy foods will help. Increased levels of fruit, vegetables, grains and good amounts of water will have a tremendous positive effect.

These four steps in how to overcome tiredness, dedicatedly stuck too, should see great improvements across the board. Another tip however is learning when to say no to going out. Time alone helps a great deal and, disappointed friends and family will soon notice the positive change, and be a lot happier too, despite having an invitation refused.

tiredness

Susan Patterson asked:




Occasionally we all have periods during which we feel exhausted. This feeling of exhaustion can be attributed to many different reasons. While some of those reasons are health related, other contributing factors are ones that we can control such as diet, exercise and lifestyle.

The diet we consume is very much responsible for how we feel. Case in point; after a large meal that is loaded with carbohydrates, fats and sugars, or just eating too much in general, we often feel sleepy, and lethargic. Wanting to run and take a nap after dinner is a sure sign that too much was consumed or the wrong foods in general were consumed. If overeating is an issue, there are products on the market containing hoodia gordonii that can help suppress the appetite and decrease calorie consumption. Most people feel better when lighter foods and meals are eaten in smaller portions.

Smaller meals that are divided up throughout the day as opposed to big large meals are the best way to lose weight and eliminate tiredness. Also, meals that contain any amount of protein, whether it be from lean meats or a whey protein powder mix promote feelings of fullness.

Complementing diet is exercise. Living a sedentary lifestyle with little exercise can contribute to perpetual lethargic feelings. While it may seem difficult to get going initially, it is the first initial effort that is the hardest. Making something a habit takes about 2-3 weeks. Once a healthy habit of walking, for example, is initiated, it will be hard to do without. Getting some exercise promotes better sleep at night and better eating habits in general.

adrenal fatigue symptoms

Candice Hughes asked:




Menopause fatigue is most often related to hormone imbalance and poor diet. Weak adrenal gland function, low thyroid hormone, and the work your liver and other body systems are doing during this transformational time can all be causes of fatigue. All of these conditions can be enhanced or made worse by the foods you eat and don’t eat.

Before menopause and premenopause, your ovaries make your female hormones, the estrogens and progesterone. When you enter premenopause, the ovaries begin to make less and less, until eventually they stop making these hormones altogether.

Your adrenal glands begin to take over production of these hormones. If you are under a lot of stress, or have been under long-term stress (and who hasn’t in America today?), your adrenal glands are not up to the task. They need a break, not more work to do. Since they are performing sub-optimally, you will have the typical menopause symptoms – hot flashes, insomnia, etc.

Symptoms of weak adrenal function include morning fatigue, needing caffeine, sugary or salty foods to keep going, feeling run down and stressed, or feeling tired for no reason.

Many women have low thyroid hormone as they approach menopause. Common symptoms of low thyroid are excess weight, fatigue that doesn’t go away, sensitivity to cold with cold hands and feet, dry skin, depression, mental confusion, and many many more.

Estrogen dominance, common in many women even before menopause, is due to falling progesterone levels in premenopause and xenoestrogens in the environment. Estrogen dominance can interfere with thyroid hormone. Symptoms of estrogen dominance include bloating; water retention; breast tenderness; fat gain, especially around stomach, hips and thighs; insomnia; PMS; zinc and magnesium deficiency, and more.

Your liver has to work very hard during this time, breaking down excess hormones like follicle-stimulating hormone (FSH), which rises in perimenopause. If your liver is overworked, it won’t be able to fully detoxify and build your body. This will cause fatigue.

Other causes of menopause fatigue include insomnia or being woken up by hot flashes or night sweats, new food intolerances that show up at premenopause, and poor diet.

Strategies for Reducing Menopause Fatigue

Find out whether you have weak adrenal or thyroid function by getting tested. You can also test your levels of estrogen and progesterone. There are bioidentical hormones for balancing your estrogen and progesterone levels. If you have low thyroid, you may need medication.

Adrenal health can be greatly supported by a good diet and supplementation. You must give up your stimulants! Coffee and other drinks containing caffeine, chocolate and sugar. See the general dietary suggestions below. Vitamins A, C, D and the B vitamins are critical. Herbs that can help include Siberian ginseng, ashwaganda and licorice.

I cannot emphasize enough the importance of a good diet to improve menopause fatigue. Get plenty of good quality proteins and healthy fats. Avoid trans fats, caffeine and refined sugar and flour products. If you suspect you have food intolerances, avoid those foods. Digestion takes an enormous amount of energy, and if you have to digest substances your body doesn’t want or need, the impact on your energy level is something you have to experience to believe.

Supplement with whole food vitamins; high vitamin cod liver oil, rich in vitamins A and D, and essential fatty acids; and nutritional yeast that has been processed at low temperatures. Nutritional yeast is full of B vitamins and can help with sugar and alcohol cravings.

Eating well, using high quality food based supplements, and avoiding foods and drinks that are not health-supportive will give your body the raw materials it needs to help you sleep, build your hormones, regenerate your digestive system and give you bountiful amounts of energy and feelings of well-being.

adrenal fatigue

Vienna Miller asked:




Adrenal Fatigue occurs when your adrenal glands – 2 small glands that sit on top of your kidneys – become overworked and depleted. Your adrenal glands are responsible for handling the stresses of your daily life, whether that be physical stress, emotional stress, or psychological stress.

When your adrenal glands become overworked, they cannot keep up with the stresses of your everyday life. You then start to manifest the symptoms of adrenal fatigue.

Note that just because you have one or two of the symptoms of adrenal insufficiency does not mean that you have adrenal fatigue. However if you find you have the majority of these symptoms then you may want to investigate further.

You’ll want to learn some of the common causes of adrenal fatigue to see if you can identify with any of these causes in your own life. You’ll also want to see your doctor for a full medical workup and diagnosis of adrenal fatigue.

Here are the key symptoms of adrenal fatigue:

You’re Tired For No Explainable Reason

People with adrenal fatigue experience extreme physical exhaustion and they don’t have an explanation as to why (such as a strenuous workout). This isn’t just everyday tiredness it is extreme exhaustion.

You Gain Weight Easily – Especially Around the Middle

People with adrenal fatigue often notice they gain weight very easily. They especially notice the extra weight around the middle – and it’s very hard to lose it.

You Have Difficulty Rising In The Morning

Those with adrenal fatigue often find they feel tired when getting up in the morning – even with a full night’s sleep. They often need stimulants like caffeine and sugar to ‘get going’ both in the morning and throughout the day.

You’re More Susceptible To Flus and Colds

If you have adrenal fatigue, you may notice that you seem to be catching every flu and cold that comes within 10 feet of you. You’ll also notice that it seems harder for your body to bounce back from illness.

You Often Feel Overwhelmed and Run Down

People with adrenal insufficiency often feel run down and overwhelmed with the tasks they have to accomplish. They may feel as if they can’t keep up and do it all. (This can lead to other symptoms like depression and social withdrawal)

You May Crave Salty or Sweet Snacks

This may include high protein snacks like meat or cheese. Some people with adrenal fatigue can have an increased craving for salt. You might also notice an intense craving for sweets and fast carbs like donuts, chocolate bars, pastries, ice cream etc.

You Feel Better In A Less Stressful Environment

Many people with adrenal insufficiency feel better when on vacation. Their symptoms may even clear up entirely but then return when they go back to their normal lives.

You Are Troubled By ‘Brain Fog’ or Inability to Concentrate

This may include things like the inability to remember certain details, appointments, etc. This may also include a feeling of confusion or difficulty concentrating.

Increased PMS For Women

Women with adrenal disorder may find their periods become heavier and/or irregular. They may also notice increased PMS mood swings and/or food cravings.

Those are several key symptoms of adrenal fatigue. Other symptoms include:

Lightheadedness/Low Blood Pressure

Tendency to Tremble When Under Pressure

Reduced Sex Drive

Heart Palpitations

Nervousness/Raw Nerves

Poor Digestion

Feel Most Energetic in the Evening

Extremely Senstive To Cold

If you can identify with the majority of these adrenal fatigue symptoms you may want to read about the causes of adrenal fatigue to see if you can identify with any of them in your own personal life. You’ll also want to see your doctor for more tests and a complete diagnosis.

Adrenal fatigue can be overcome and you can feel better. Listen to your body, cut back on stress and treat yourself well. For more information on how to bounce back from adrenal fatigue visit:

[http://www.adrenalfatigue.homestead.com]

adrenal fatigue symptoms

Danette Hibberd asked:




If you are feeling physically and mentally challenged, or simply lacking energy for a large part in your day, the problem needs resolving. These constant feelings of tiredness and lethargy become more prominent in mid-life and our energy levels can be boosted in order to sustain alertness and improve concentration.

The following tips will assist you to boost energy and banish tiredness.

1. Eat a balanced diet – A nutritional breakfast is a must to sustain energy levels throughout the morning, followed with a high protein lunch containing only a small amount of good quality carbohydrates. High carbs such as white bread or pasta produce sleep inducing hormones which will result in lethargy and bloating in the afternoons.

2. Fresh air – As stale air encourages stagnation, work and sleep in a room where you can open the window. If this is not possible, take short breaks throughout the day and walk outside. Take deep breaths of fresh air to rejuvenate the system.

3. Turn down the heat – Your brain slows down when it gets too warm and in turn promotes tiredness

4. Replace sugary snacks with lean protein – Sugary drinks or snacks will only provide short term energy boosts, but within an hour you will feel even more tired. Try yoghurt, nuts, seeds and fresh fruit instead.

5. Exercise – To feel instantly revived, march on the spot, run up and down stairs, skip or dance for a minute or two. Your circulation will increase oxygen to the brain.

6. Drink two litres of fluid each day – Water is best. Both mental and physical performance is affected when the brain is only 3% dehydrated.

7. Take a short break – Research has shown that many people who take a 5 minute nap or shut eye during the early afternoon, perform better for the rest of the day than those who don’t.

8. Supplements – A variety of supplements claim to boost energy levels. Co-enzyme Q10 is good for improving stamina. Acetyl-l-carnitine and alpha lipoic acid taken together may result in increased energy by boosting mitochondria. Some people find taking iron supplements also beneficial.

tiredness