Fatigue seems to be a very common complaint. If anything more like an annoyance with the long ‘To Do’ list we all seem to have. It is important to note fatigue is a symptom, not a condition or disease. Therefore, to reduce fatigue it is important to understand what is causing your fatigue regardless of whether it is physical, psychological or a combination of the two.
Fatigue can be caused by a number of factors. However, here are the most common factors that seem to be overlooked far too often. The most obvious factor may be lack of sleep. Many of us struggle to get the 7 or more hours to promote optimum health. Stress may be zapping your energy more than what you think as well. And lastly, your diet and exercise go a long way in terms of better sleep at night and better alertness throughout a hectic day.
Lack of Sleep- if you struggle to fit in 7 hours of sleep, here are some key tips to help you get the full amount
- Create a consistent routine of going to bed and waking up at the same time each day.
- Have a good sleeping environment that is dark, quiet, and a comfortable temperature.
- Limit your caffeine intake and try not to consume after noon.
Excessive Stress – a little stress can be healthy and can actually make us more alert for short lived task. However, excessive, prolonged stress is where it begins to affect our health.
- Identify the source of stress
- View situations with a different perspective. Begin to talk in terms such as saying “I get to do this” rather than “I have to do this.”
- Communicate and express your concerns with others, rather than keeping them bottled and building up.
Poor Diet- eating a healthy and balanced diet can make a world of a difference in how you feel. Low cal, low carb, high energy foods with poor nutrition can be affecting you more than what you think.
- Eat the right amount of calories depending on your gender, age, activity level. Not enough or too much can definitely be making you lose your edge in everyday life.
- Avoid sugar crashes, which give you that quick burst of energy but only leave you crashing not too long afterwards. Try choosing the bowl of oats over that sugary cereal your next morning.
- When choosing your grains, whole grain is always the way to go. Examples such as brown rice, oatmeal, whole wheat flour are great options.
- Eat at regular intervals to create a regular flow of energy.
Sedentary Lifestyles- exercising might be the last thing on your mind when all you feel like doing is sitting down.
- Create an exercise routine. Whether it is waking up a bit earlier in the morning. Or planning some time in your evening.
- Do what you enjoy! If you don’t like running, don’t force yourself. You are more likely to stick to something you can look forward to.
- Walk during your lunch break and take the stairs when you can.
Coffee, tea, and energy drinks are also known to boost energy levels. Unfortunately they can also create a crash after the caffeine leaves your system. To maximize caffeine’s benefits on energy and avoid fatigue, consume it in moderate rather than high doses. There are also more natural products for energy support from Host Defense. It is important to note as well, genes have a major influence on caffeine tolerance as well.
https://www.medicalnewstoday.com/articles/320800.php
https://www.caffeineinformer.com/caffeine-trimethylxanthine
https://www.medicinenet.com/fatigue/article.htm#can_fatigue_be_prevented
https://www.alaskasleep.com/blog/why-tired-after-full-nights-sleep
https://well.blogs.nytimes.com/2008/02/29/the-cure-for-exhaustion-more-exercise/