9 ways to fight fatigue and gain more energy
The fight against fatigue
Its becoming more and more prevalent in our busy lifestyles that sooner or later due to the demands on our time we eventually become victims of fatigue. It is becoming an increasingly more common complaint, and it has a negative impact on our health both physically and mentally. It can cause problems with work capacity and most importantly overall quality of life fortunately; there are plenty of simple ways to combat this energy zapping condition and as a bonus even slow down the aging process.
Let’s get started
Possibly the most oblivious but also the most neglected by most of us is our sleep and also the quality of that sleep. A decent night’s sleep can lead to major improvements in memory, sharper thinking, and feeling refreshed and being ready to take on the day. It can also add increased muscle mass and aid in the repairing of muscle and other tissues, and replace aging or dead cells. Basically it’s when our bodies are rejuvenated. Not getting enough quality sleep interferes with these important processes and if neglected over prolonged periods of time, lack of sleep can have a damaging effect on the function of our vital organs, hormone levels, brain function and muscle quality. Even napping can restore wakefulness and promote better performance. As little as a 10-minute nap has been proven to be enough to boost energy levels.
Doc knows best
Fatigue can be a commonly overlooked symptom of many underlining but yet undiagnosed illnesses, some of which include possible diabetes, heart disease, arthritis, anemia, thyroid problems and sleep apnea. So if you or others around you begin to notice unusual patterns in how tired you are, make an appointment with your doctor especially if you feel unusually tired constantly. On the same basis a lot of over the counter and prescribed medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience bouts of fatigue after starting a new medication don’t be afraid to check with your doctor.
The great outdoors is called “great” for a reason, let’s move more
I’m guessing this is possibly the last thing you want to hear and the last thing you feel like doing when you’re tired. But studies show that physical activity cause boosts in energy levels. More and more, the demand on us to remain indoors has increased dramatically due to workload and other commitments. Getting outdoors more often improves a sense of wellbeing through fresh air and exposure to natural light. Exercise has consistently been linked to improved vigor and overall quality of life. People who become active have a greater sense of self-confidence and improved energy levels. Exercise also improves the working efficiency of your heart, lungs, and muscles. Look at it as the equivalent of improving the fuel efficiency of your car. It gives you more energy for all activities.
Relax into the stretch
Although almost any type of exercise will improve your battle against fatigue, to supercharge its effects couple it with some stretching and foam rolling. This will improve a more efficient nutrient flow to all parts of the body and a better fueled body can only equal a more productive output.
I’m not saying you have to shave your head and start chanting but a huge contributor to fatigue is the amount of stress we find ourselves under these days. Spending a short time, as little as 5 minutes a day doing some form of relaxed meditation have been proven to have vast improvements in clear-mindedness, positive emotions and thought process, energy, and confidence.
Leading you to the well.
If like most of the population who suffer from symptoms of fatigue, you more than likely fall into the same trap of becoming more and more reliant on stimulants like energy drinks the most common of which is coffee. Using caffeine loaded stimulants like these just escalate the situation because consumed in large amounts they are a dehydratic and caffeine is also a laxative which can strip the body of even more needed nutrients. Most of us tend to spend most of our waking hours unknowingly in a dehydrated state. Dehydration zaps your energy and impairs your physical and mental performance. Dehydration has also been shown to decrease alertness and concentration even in simple tasks not to mention that most energy drink contain a huge amount of sugar so the come down from the sugar rush only compounds the issues. If your living your office hours on energy drinks, coffee and tick tacks, well you’ll have minty fresh breath but your not really doing your body any favours so switch the sugar and caffeine loaded energy drinks and coffee for simple cold water.
Here fishy, fishy
Omega-3 fish oils have been shown to boost alertness. Studies show that volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more alive and alert during working hours.
Get into the rhythm
Some people get a burst of energy first thing in the morning. Others are regarded as night owls who are at their best nearer the end of the day. Differences in daily energy patterns can be determined by brain structure and genetics, so they can sometimes be tough to change. Instead, try to become more aware of your own circadian rhythms (body clock). Then try to schedule your more demanding activities when your energy levels are typically at their peak.
Body fat and food quality
Dropping excess body fat can provide a powerful energy boost. Even small reductions in body fat can improve mood, vigor, and overall quality of life. Reducing the amount of heavily processed foods and our sugar consumption in our diets has been also proven to have a dramatic positive effect for chronic fatigue suffers. Give your body better fuel and it will run better, so try your best to eat a more balanced, less processed diet.
No one wants to be continuously tired, the same way no one wants to be given bad news on a day to day basis. Suffering from constant fatigue can dampen moral which in turn can sometimes lead to bad decision making and bouts of depression. Try these easy to put in place changes and see if they make a difference if the symptoms persist then my advice would be to visit your GP.