Fatigue

[Cari]

I don't have a physical illness like many of you, but I do have chronic mental health issues and the meds I take are leaving me in need of 9+ hours of sleep or more. I'm really struggling with how to manage this and handle homeschooling four active kids, and quite frankly, am getting a lot of negativity from DH who is starting to question whether I have sufficient stamina to homeschool AND manage our household. I do have help. But today is a perfect example. I didn't set the alarm last night because we weren't on a strict schedule (no out-of-home activities) and I didn't wake up until 10:00 am ! Putter around the house to do a few needed tasks and we're just about to start school at 12:45. Now *I* know we can still have a productive homeschool day. But if DH were here (he's out of town) he'd be blowing a gasket!

Any words of encouragement/helpful hints/etc. from those of you who struggle with fatigue?

Cari

[Trudy]

I don't have any words of advice since I struggle daily with fatigue. I will be praying for you.

[Lindsey Carter]

I have learned that a good nights sleep is worth it! I am less productive (and often have more heart trouble) if I don't get 8 or 9 hours of sleep. I have also learned to stream line, organize and cut out a lot of extras. Some things that might help...

-a menu plan and weekly grocery shopping
-one day a week for errands (this gives you more time at home to get in a good day of school)
-cut back on extra activities for the dc
-I'm not sure what the ages of your dc are, but if they are old enough, you could assign some work that they could do on their own while you are sleeping, like reading or listening to an audiobook, copywork/penmanship, math review page, chores etc.
-try year round schooling or schooling 6 days a week. Then if you have a bad day, you can take a day off without worrying about missing too much school.

Perhaps it would help if you and your dh had a discussion about what you hope to accomplish in a day. Deside on what the priorities are and make sure you cover those first. I'm guessing that your dh is morning person and you are not. (This is true for me). Maybe you can mention that a benefit to homeschooling is that you have flexable schedule. You can start school at noon and still get a full day in. I've been known to start school at 5! Also, you could mention that you love that you don't have to get out of bed early to get kid's ready for school, make lunches, etc. like you would if they were in public school. Maybe if he is reasured that you know what needs to be done and you have a plan for doing it, he won't freek out about a late start. I think that to be successful in homeschool you really need the support of your dh. Without it you will have a lot of added stress (if my house isn't perfect, if I have a bad day my dh will just say lets put the dc in school, etc).

It's hard, but it is doable!

[Negin in Grenada]

Cari, .

Lindsey has great advice and I agree with it all.
I would only do what I have to do. Anything that's non-essential is really that and doesn't have to be done.

I'm going to go ahead and share my tips for fatigue, which so many of us experience. Just do what you can. Be easy on yourself. If you need to get supplements, vitacost and amazon are great for prices and helpful reviews.

Eat real food, as close to nature as possible. A great book is “Food Rules” by Michael Pollan. Think close to nature, think Mediterranean diet. Diet is a huge factor when it comes to overall energy and well-being.

Make sure to eat a healthy and balanced breakfast. Aim for an energy-balancing mix of high-quality carbs, lean protein and healthy fats -- oatmeal with a serving of almonds, an egg white omelet with a slice of avocado and a side of berries, or even last night's leftovers.

Stay hydrated – drink lots of water
Besides drinking enough water and eating water-based fruits and vegetables throughout the day, aim for at least 1 serving of a potassium-rich food or drink -- such as avocado, coconut water, or a banana -- each day.

Dark chocolate contains the stimulant theobromine, which boosts energy without the jitters that can come from caffeine. Choose chocolate with at least 70 percent cacao.

Cumin boosts energy. It’s rich in iron, a mineral that combats fatigue by stimulating the production of red blood cells. It’s also anti-inflammatory and inhibits the buildup of harmful protein deposits in the brain to boost mental energy.

EAT LESS
Limit processed sugars and processed foods

Try going gluten-free for at least 3 weeks. See if you notice improvement. Many do.

SUPPLEMENTS
I try to take Carlson's Fish Oil daily. I don't know if this has any direct effect on energy, but I have read that it helps. I know that it's amongst the very best supplements that one can take for overall health. A good fish oil, such as Carslon’s is one of the best supplements you can take.

Green foods boost the body’s energy production. Many feel better by starting the day with a green drink. Green Magma is a great one.

If you're under 50, take at least 2,000 IU Vitamin D3 per day.
If you're 50 or over, take at least 5,000 IU per day of vitamin D3.
Always take your vitamin D with a fat-containing meal to ensure absorption.
Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency

B Complex

Eleuthero is a relative of ginseng, that’s proven to keep you going. This herb gives people mental stamina in situations that would normally burn them right out.
800 mg- 2 or 3 grams daily of dried eleuthero to aid concentration

Rhodiola rosea is an excellent addition to any stress-reduction program – along with exercise, daily meditation, prayer, more rest, a healthy diet, and specific supplements
• Increases energy
• Alleviates depression
• Helps with weight loss
• Relieves mental and physical fatigue
• Improves function of the thyroid, thymus, and adrenal glands
• Helps chemotherapy patients deal with depletion and exhaustion
• Stimulates brain chemical production – norepinephrine, dopamine, and serotonin – which all help you think and feel better
• Improves sleep
• Improves mental alertness
• Improves short-term memory
• Enhances weight loss
Reduces heart palpitations
A group of male doctors were given 170 mg of R. Rosea extract just one a day for 2 weeks. They had a great reduction in fatigue compared with doctors who took a placebo
Chemotherapy often leads to depletion and exhaustion.
150 mg of R. rosea extract twice a day can help relieve fatigue and normalize red and white blood cells
The amount of Rhodiola you need to take is not critical.
High or low amounts of this her both work.
Not all Rhodiola supplements are equally effective.
Any Rhodiola you buy should be standardized extract and say Rhodiola roesa on the label.
Nature’s Way
Planetary Formulas
HerbPharm

American ginseng (Panax quinquefolius)/Panax Ginseng:
Fewer tension-related aches and pains
Feeling more happiness
Better blood sugar control
Deeper sleep
Boost in brainpower
Heightens energy
Nourishes the entire Central Nervous System, helping it cope with changes in cortisol, estrogen, progesterone and other troublemaking hormones.
100-600 mg daily
Cancer patients who took 1000 mg daily for 8 weeks reported energy levels that were twice as high as those on a placebo.
Or ask your herbalist for a formula that combines all three of the above.

[Negin in Grenada]

OTHER TIPS
Healthy lifestyle changes:
• exercise regularly – an outdoor walk helps immensely. Being outdoors is energizing. Do what you like, what you enjoy. For overall energy, the best are anything outdoors, rebounding, and yoga.
• sleep well
• manage your stress
• Having a thankful heart and positive attitude
• Avoiding negative thinking and complaining

Loss of energy is one of the many symptoms of a congested lymphatic system. Things that help to clear up the lymphatic system:
• Daily Rebounding
• Deep Breathing every day
• Dry Body Brushing every day - either before showering OR before exercise, whichever comes first
• Massage and/or Reflexology

Many yoga poses and the regular practice of yoga help relieve symptoms of fatigue. There are specific yoga poses that help deal with fatigue.

Don’t exercise within 2 hours of when you plan to sleep.

Acupuncture is a great way to relieve stress and improve function. Most people say they feel calm yet energized after acupuncture.

A bad mood can sap your energy because it keeps your mind busy ruminating. Substituting thoughts about what you have in your life, as opposed to what's missing, can help reverse the negative spiral.

Slap on a smile. Apply some bright lipstick. Wear a crisp, clean outfit instead of baggy sweats. If you fake energy until you feel it, soon enough your body will catch on.

The same ol' same ol' is more than boring -- it's an energy drain. Even small changes -- like taking an alternate route to work or making that morning jog an afternoon swim -- can make a difference.

Deep breathing is essential. Your lungs may hold an important clue to lagging energy, because fatigue is caused by a deficiency of oxygen in the cells. This is why if you have difficulty concentrating or suffer from fatigue, the first step for you to take could be taking a few deep breaths.
Frequent yawning or sighing can mean you need more oxygen.
Of all our organs, our lungs are the only ones we can control with our will. Your heart beats on its own. Our liver performs hundreds of different functions whenever they’re needed. But we can consciously fill our lungs with full breaths of air for increased energy or breathe slowly to calm ourselves down. Still, few of us breathe consciously. Take more control of your breath. It can directly affect your health and energy.

Clutter is a great big drag on your energy -- and not just because of all the stuff taking up space. So much of what ends up as clutter are tasks that we haven't finished or obligations we haven't been able to meet.

The exercise-and-energy equation goes like this: The more active you are, the better your circulation. And the better your circulation, the easier it is for blood to transport oxygen and nutrients (fuel for the cells) to your muscles and brain. So take a walk. A brisk, 10-minute walk is enough to boost your energy level for up to two hours.

[Negin in Grenada]

GOOD BOOKS TO LOOK INTO
Revive: Stop Feeling Spent and Start Living Again by Dr. Frank Lipman

Food Rules by Michael Pollan

The Diet Cure by Julia Ross and her other book The Mood Cure - she KNOWS her stuff. Here's her site.

TO GIVE INSTANT ENERGY
Brush your teeth when you feel tired. The minty-fresh feeling may help wake you up.

Drink a glass of water. Dehydration is often related to fatigue. I try to drink 1 glass of water upon waking up and after each bathroom trip. I stop drinking an hour or so before leaving the house. I also stop drinking around 6 or 7 PM at night.

Jumping Jacks

Walk around the block

Lie on bed with your head hanging off if you KWIM. Get all the blood circulating to your head.

Rinse for as long as you can tolerate in the coldest water that you can tolerate. Feels really good when the cold is on your back and spine. I would often jump in for a quick shower when I was tired during my student years. You can also alternate between hot/warm and ice cold.

Dunk your wrists in a bowl of water with ice cubes OR run them under a very cold faucet.

Peppermint oil-infused air reduces fatigue. Inhaling peppermint causes capillaries to constrict and then dilate, sending a rush of blood through the body, and, as a result, a rush of energizing oxygen.

Listening to whatever music you love

1 spoon of honey – honey will give you energy quickly and keep it there.

[TonyaP]

We do school in the late afternoon or evening. I have checklists of what we've accomplished so that I am able to show DH (and myself) that learning is taking place. It's actually kind of neat for DH to be able to see some of the work being done in the evening from time to time- I think sometimes the guys think that teaching 3 kids at once is a breeze. LOL!

I also have switched my oldest to a lot of computer-based and independent study. If I am having a low engery day (and when am I not!) his school may be reading from a pre-selected list of books covering various topics. Right now he's reading a world history book and several science books, plus one on creative writing and another on spelling. On days where I am more hands-on with him, I may give my DD a lighter assignment load. We have a Jumpstart subscription and she is using that to review math facts right now. My oldest can also help her with reading and math.

PBS, Discovery and History channel are big hits around here too. This week the kids watched a program about a previously unknown Egyptian queen, the polar ice caps and a program to rehabilitate the reefs in Florida- that one was really cool!

Honestly, though I don't discount the problems that arise from fatigue (I know there's lots of stuff I'd do if I had more energy), I think the bigger problem is you and DH being on different pages as far as what "school" should look like. I hope that the two of you can sit down and work that out. I would approach it in that way though- be non-confrontational but tell him that you feel that you are accomplishing your goals and ask him if/why he feels that you are not. KWIM?

FWIW, we usually don't get started on school until 2 p.m. My mother, who is a morning person, is convinced that my life would be so much better if I just had my whole day complete by 10 a.m. !!! I tell you, I just don't "get" morning people. LOL! What on earth makes them think that the same amount of time spent on a task before noon is somehow better. ;-)

[Lisa in AL]

Your day sounds very similar to ours. All of my children are night owls right down to the youngest one. I am needing much more sleep due to fatigue and other issues so most of our schooling is in the afternoon and evening. My kids sleep very late. I struggle with the guilt of the non-normalness of our schedule but we're weird homeschoolers, right? We are not normal.

I really don't have any answers. Just thought I would try to cheer you up a little.

[Jennifer in VA]

Any number of things can mess up a good night sleep. Did not read through all of Negin's response, but can echo (from personal experience) a lot of what I did see.

Here's what I need to do to insure a good night sleep and this is having battled chronic fatigue this summer:

• minimize tv and or radio that messes with your head (shows like Criminal Minds makes it REALLY hard for me to sleep)
• drink lots of water to stay hydrated; for me this is clear, plan water ~ no other liquid does it for me like plan water
• stay up on minerals and vitamins I have been taking (magnesium, calcium, B complex, D3, potassium, priobotics) these help with muscles, digestion, stomach, and nerves. I have been noticing I don't get the muscle cramps, heart burn, and nervous system is "more settled" feeling
• some exercise during the day ~ even just a little walking helps
• not
• not eating a big dinner or snacking late ~ just enough food to make it till morning
• making bedroom conducive to sleep ~ took t.v. out, will play music that helps put me to sleep, run a fan for air movement and noise, keep clean to alleviate allergies
• if I can't fall asleep right away (obvious 10 - 15 minutes ~sometimes I'll be almost asleep for awhile and that is okay), I'll go back downstairs to read a book that is good, but boring so I don't get hooked or listen to more sleepy type music
• make sure I am warm or cool enough ~ in the winter if my feet get to cold, I just can't sleep.
• first thing in the morning, might play upbeat music to get brain and body going

[TonyaP]

Wanted to add.. I started a new medicine which I really like, but it makes me sleepier than before. I have started getting school done, preparing a meal for the kids, then taking a nap when the baby naps. I'm hoping I'll adjust to the medication over time and not need the nap, or maybe I can tweak the time that I take it. But, it is frustrating to deal with the side effects of a medication in order to get the benefit.