Fatigue fighting tips

People may feel fatigued in body or mind (physical or psychological fatigue). Most of the time, fatigue can be traced to one or more of your habits or routines.

Fatigue can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or lack of sleep. In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment.

When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.

Chances are you know what’s causing your fatigue. With a few simple lifestyle changes, it’s likely that you have the power to put the vitality back in your life.

Consider these different ways you can boost your energy levels

Have a good look at your diet – it’s very important if you want more energy in your daily life. Suggestions include: sometimes you feel tired simply because you’re mildly dehydrated.

A glass of water will help do the trick, especially after exercise

The best way to do this is to gradually stop having all caffeine drinks (that includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

– food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread. – going without food for too long allows blood sugar levels to dip.

Try to eat regularly to maintain your energy levels throughout the day. – increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

– large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.

You’ll also find it easier to lose excess body fat if you eat this way. – women, in particular, are prone to iron-deficiency (anaemia), which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat.

A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

• two-thirds of us suffer from sleep problems
• many people don’t get the sleep they need to stay alert through the day. Some recommendations on getting a good night’s sleep include
• go to bed
• get up in the morning at the same time every day avoid naps through the day have a warm bath or shower before bed

– too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner. – a common cause of insomnia is fretting about problems while lying in bed.

Experiment with different relaxation techniques until you find one or two that work for you – for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase. – sleeping pills are not a long-term solution because they don’t address the causes of insomnia.

Suggestions include: – cigarette smoke contains many harmful substances.

There are many reasons why smokers typically have lower energy levels than non-smokers – for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood. – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue.

Physical activity has many good effects on the body and mind.

A good bout of exercise also helps you sleep better at night. Seek advice and encouragement regarding the steps you can take toward a more active lifestyle and talk to your doctor if you haven’t exercised in a long time, are obese, are aged over 40 years or have a chronic medical condition. – reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.

Take steps to address your work problems

A good place to start is to talk with your human resources officer. Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors. Suggestions include: – There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy might help to fight fatigue.

See your doctor for a referral for ‘talking’ treatment. – Stress uses up a lot of energy.

Try to introduce relaxing activities into your day

This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends.

Whatever relaxes you will improve your energy

– for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues. – one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights.

A hectic lifestyle is exhausting.

Try to carve out a few more hours in your week to simply relax and hang out.

If you can’t find a few more hours, it may be time to rethink your priorities and commitments. – maybe you’re so preoccupied with commitments and pressures that you don’t give yourself enough time for fun.

Laughter is one of the best energy boosters around.

Most people feel drowsy after lunch

This mid-afternoon drop in energy levels is linked to the brain’s circadian rhythm and is ‘hard wired’ into the human body. Prevention may be impossible, but there are ways to reduce the severity of the slump, including: Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle.

A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon.

Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich.

Carbohydrates provide glucose for energy

Protein helps keep your mind attentive and alert

A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy. Fatigue Tips to help boost energy levels and fight fatigue Dietary suggestions for fighting fatigue Drink plenty of water – Be careful with caffeine – Eat breakfast Don’t skip meals Eat a healthy diet Don’t overeat Eat iron rich foods Sleep suggestions for fighting fatigue Get enough sleep Limit caffeine Learn how to relax Avoid sleeping pills Lifestyle suggestions for fighting fatigue Don’t smoke Increase physical activity Move more, sit less Seek treatment for substance abuse Workplace issues Psychological issues and fatigue Talk about it Reduce stress Assess your lifestyle Learn to do nothing Have more fun How to cope with the mid-afternoon energy slump Where to get help Your doctor.

Key Points

• In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment
• Have a good look at your diet – it’s very important if you want more energy in your daily life
• Suggestions include: sometimes you feel tired simply because you’re mildly dehydrated
• Try to eat regularly to maintain your energy levels throughout the day
• common cause of fatigue is not enough sleep, or poor quality sleep