2

votes

Overcoming fatigue-irritability-anxiety

Answered on August 19, 2014
Created February 18, 2013 at 8:58 AM

Did any have this combination? What worked for you best to fix it?

Please, reply with one particular thing, so other can upvote. Please, be as specific as possible. If it was exercise, than describe what kind of exercise, what exactly you changed and how you recovered. If it was meditation, than what kind, how often, for how long, etc.

Thank you very much!

753e1b824fbe0b11c797a244b1a4c7e3

(369)

on February 19, 2013
at 05:59 PM

I think melatonin works wonders for a lot of people! For me, I feel like a big part of my problem is that most nights a week I am home alone, and I tend to get really creeped out a night sometimes, so it's hard for me to sleep soundly. Sleepytime tea knocks me out! Once my head hits the pillow, I am out until my alarm wakes me up (or I get up to use the bathroom- drinking a cup of tea before bed will do that to you)

7841848bd0c27c64353c583fb7971242

(7275)

on February 19, 2013
at 02:32 PM

I've been taking melatonin and it has been helping my quality of sleep a ton, but then, I have known serotonin issues, so it wouldn't surprise me to have melatonin deficiency.

7841848bd0c27c64353c583fb7971242

(7275)

on February 19, 2013
at 02:31 PM

I think that would be a good start. It would depend on your exact symptoms, blood values, and genes, as to what specifically you would need. I'm pretty much following a mix of protocols by Freddd and Rich Van Konynenburg, as can be found on the phoenix rising forum, in the methylation subforum. My symptoms were: disordered mood (depression, anxiety, and outbursts of rage), fatigue, and brain fog. I did a 23andMe SNP analysis and found out I have less-efficient copies of MTHFR, MTRR, and other genes related to the methylation cycle, and the use of b-vitamins within that cycle.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 19, 2013
at 08:41 AM

What kind of vitamins do you use? Do you think Nutrient 950 w/ K by Pure Encapsulation would suffice?

Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 18, 2013
at 02:27 PM

My situation started after I started learning about the paleo way of eating. I slowly cut out a lot of foods (especially carbs in all forms) without lowering my exercise level or increasing my fat intake. I've had (maybe I still do) a mild eating disorder so that I was afraid of eating too much even though I knew I would be happier if I did. Again, I haven't gained any weight from upping my kcal intake, I feel much better and my performance is actually not lacking 'the good old days' that much.

Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 18, 2013
at 02:12 PM

I don't know the specific kcal deficit, it was something that happened over a six month period. I've observed the same in me, I need to eat >2500kcal/day to really notice it but even increasing it from there. I can eat 2800kcal/day but I find it difficult (because of satiety) to go much beyond that. I don't binge, but exactly as you, on the days after I've been eating a lot I'm so much happier etc. Despite eating more I haven't gained weight though. Btw, make your own Nutella; roasted nuts, unsweetened cocoa powder, butter maybe some nutmeg.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on February 18, 2013
at 01:33 PM

Random question from a stranger: could you give me an idea of the kind of kcal deficit you were in before? And what you're eating now relative to your exercise levels? I've also noticed a relationship between my mood and kcal intake but it's not really noticeable unless I'm eating vastly over maintenance levels (think like 5000 calories in a day). I have binge eating issues and when I binge I'm much happier, more creative, more inspired, more energetic, etc. etc. but obviously I don't want to do that every day. So if there's a way to get that benefit w/o the Nutella I'd love to try it.

E35e3d76547b18096a59c90029e7e107

(15613)

on February 18, 2013
at 12:25 PM

Read everything on the http://evolutionarypsychiatry.blogspot.co.uk/ blog.

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4 Answers

1
753e1b824fbe0b11c797a244b1a4c7e3

on February 18, 2013
at 04:33 PM

I was chronically exhausted all day, every day.... Except about 2-3 hours before I wanted to head to bed; then I would suddenly be wide awake and end up staying up for 4-5 hours. Then, even on nights when I would get a lot of sleep, I'd be tired anyway, I just couldn't catch up. I also had a lot of irritability, probably because I was so tired, all of the time.I just couldn't get my body on the schedule it needed to be on.

I tried melatonin, and it seemed to work in terms of helping me fall asleep "on time" for a while, but it didn't make me less tired during the day, or help with my moodiness... honestly I think it was more of a placebo effect for me.

What ended up helping me, A TON, Sleepytime Tea (Celestial Seasonings). I make myself a cup 45-60 minutes before I want to head to bed. I have no issues falling asleep, and better yet, I feel like the quality of my sleep is SO MUCH BETTER. I didn't even realize my sleep wasn't really restful before, but now, even when I only get 6-7 hours, my day is much more tolerable.

It's a couple of bucks for a box-- worth a try in my opinion :-)

7841848bd0c27c64353c583fb7971242

(7275)

on February 19, 2013
at 02:32 PM

I've been taking melatonin and it has been helping my quality of sleep a ton, but then, I have known serotonin issues, so it wouldn't surprise me to have melatonin deficiency.

753e1b824fbe0b11c797a244b1a4c7e3

(369)

on February 19, 2013
at 05:59 PM

I think melatonin works wonders for a lot of people! For me, I feel like a big part of my problem is that most nights a week I am home alone, and I tend to get really creeped out a night sometimes, so it's hard for me to sleep soundly. Sleepytime tea knocks me out! Once my head hits the pillow, I am out until my alarm wakes me up (or I get up to use the bathroom- drinking a cup of tea before bed will do that to you)

1
7841848bd0c27c64353c583fb7971242

(7275)

on February 18, 2013
at 02:39 PM

For me, it was fixed by taking methylated B12 and folate, as well as some auxiliary vitamins/minerals. I have some genetic mutations that make me less efficient at utilizing those vitamins, and those mutations plus years of malabsorption from celiac disease left me chronically deficient.

B121fdbc1aaa6130f5bda3bf84e3ba2d

(952)

on February 19, 2013
at 08:41 AM

What kind of vitamins do you use? Do you think Nutrient 950 w/ K by Pure Encapsulation would suffice?

7841848bd0c27c64353c583fb7971242

(7275)

on February 19, 2013
at 02:31 PM

I think that would be a good start. It would depend on your exact symptoms, blood values, and genes, as to what specifically you would need. I'm pretty much following a mix of protocols by Freddd and Rich Van Konynenburg, as can be found on the phoenix rising forum, in the methylation subforum. My symptoms were: disordered mood (depression, anxiety, and outbursts of rage), fatigue, and brain fog. I did a 23andMe SNP analysis and found out I have less-efficient copies of MTHFR, MTRR, and other genes related to the methylation cycle, and the use of b-vitamins within that cycle.

1
Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 18, 2013
at 12:43 PM

I had those symptoms (all three) when I was exercising too much and eating too little. My body was quite worn down and I would get these sudden anxiety feelings. I also experienced some quite aggressive muscle cramps a few times.

I cut way back on exercise, started realising how much I actually need to eat to be happy (despite exercising less). I've found a very strong correlation between my mood and how much I eat. I haven't noticed a strong link to any particular macro nutrient or food - for me it's simply about getting enough kcal (which is sometimes difficult if I'm not weighing what I eat).

It has taken me several months to get better because I didn't realise from the beginning what was going on: Too much exercise and too little nutrition is a combination that will kill you in a short period of time.

Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 18, 2013
at 02:12 PM

I don't know the specific kcal deficit, it was something that happened over a six month period. I've observed the same in me, I need to eat >2500kcal/day to really notice it but even increasing it from there. I can eat 2800kcal/day but I find it difficult (because of satiety) to go much beyond that. I don't binge, but exactly as you, on the days after I've been eating a lot I'm so much happier etc. Despite eating more I haven't gained weight though. Btw, make your own Nutella; roasted nuts, unsweetened cocoa powder, butter maybe some nutmeg.

Fd7b128cf714044a86d8bd822c7a8992

(4292)

on February 18, 2013
at 01:33 PM

Random question from a stranger: could you give me an idea of the kind of kcal deficit you were in before? And what you're eating now relative to your exercise levels? I've also noticed a relationship between my mood and kcal intake but it's not really noticeable unless I'm eating vastly over maintenance levels (think like 5000 calories in a day). I have binge eating issues and when I binge I'm much happier, more creative, more inspired, more energetic, etc. etc. but obviously I don't want to do that every day. So if there's a way to get that benefit w/o the Nutella I'd love to try it.

Ed0cb30f40daff568778b776b2a5a81d

(943)

on February 18, 2013
at 02:27 PM

My situation started after I started learning about the paleo way of eating. I slowly cut out a lot of foods (especially carbs in all forms) without lowering my exercise level or increasing my fat intake. I've had (maybe I still do) a mild eating disorder so that I was afraid of eating too much even though I knew I would be happier if I did. Again, I haven't gained any weight from upping my kcal intake, I feel much better and my performance is actually not lacking 'the good old days' that much.

1
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on February 18, 2013
at 11:49 AM

Gaining muscle mass by putting on weight with meat n potatoes and milk along with high intensity workouts, from benching to pushups to bicep curls and HIIT (tabata/sprint8).

PS, I've put on over 40 lbs from 165 @ 6'3" to 205 in the last 10 months. I'm still very lean and it has changed the way I approach life entirely.

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