If you suffer from fatigue, know that you are not alone. Life gets busy, and sometimes it can seem like it’s go, go, go, all the time. Fatigue could be caused by an underlying health condition, so your first point of call should be your doctor’s office. Here’s what you can do to manage the signs of fatigue and what you can do to stop it from becoming a daily occurrence.
Eat a balanced and nutritious diet
Eating processed foods or foods with little to no nutritional benefits can leave us feeling slow and sluggish. A healthy and balanced diet can help to sustain energy throughout the day, along with an array of other benefits.
Ensure you are moving your body regularly
It’s no secret that getting in daily exercise has wonderful benefits. Exercise releases the feel-good hormones, endorphins and can help to increase energy levels. Not only that, it can help you to get a better night’s rest too.
We need to be sufficiently hydrated to keep our bodies working at their best. Being dehydrated can bring on feelings of fatigue. Additionally, it can also have a negative impact on the quality of sleep you have, and this can make the fatigue even worse.
Get a proper night’s rest
Rather than staying up longer than you should be bingeing on a Netflix series, go to bed when you are tired. We’ve all done it and most often, were more tired the next day because of it. Try to ensure you are getting a proper night’s rest as much as possible when you can.
Limit the amount of caffeine you have
Caffeine provides an instant pick me up however, it can lead to withdrawal or caffeine crash as it’s commonly known. Reducing your caffeine intake can help your body to restore its natural energy levels. Limiting the amount of caffeine you have in the lead up to bedtime is advisable. Too much caffeine in the afternoon or night can cause trouble with falling asleep and staying asleep.
Reduce the amount of alcohol you consume
Alcohol dehydrates the body and can disrupt restorative sleep. Try to limit the amount of alcohol you consume each week – your body will thank you for it.
Aim to minimise stress
Sometimes this is easier said than done, but if you can, implement things in your life that help you to minimise stress, and this will be beneficial to your overall energy levels. Stress is draining and doesn’t boast any positive health benefits. Some ways you can do this are by talking with a trusted friend, meditating, playing your favourite music, doing yoga, cooking some foods you love, or by reading a book.
Have smaller meals more often over large meals
Often it’s not what we eat that causes us to be fatigued but how much of it we eat. Overeating can make you feel full, uncomfortable, and tired. If we’re not tired after a big meal, you can guarantee you we be in about 3 hours or so. Smaller portions of food regularly can help to maintain and stabilise energy levels.
Get up from sitting
If you spend the majority of your day sitting, try to get up more and move the body. This will help to get the blood flowing through the limbs, and it can boost your energy throughout the day. Make a conscious effort to move more during the day, even if it’s parking your car further away and walking or standing instead of sitting while on a call. It might seem little and insignificant, but it can add up over the day.
Smoking can have a detrimental impact on your health and your energy levels. It reduces the oxygen levels in your body and can make breathing more laboured. Both of these things can decrease your energy levels. There are many resources out there today that can help you cut back and eventually quit for good.
Take a look at your mental health
Mental health conditions can affect anyone at any time, and they can have an impact on your energy levels without you even realising it. If you have been feeling fatigued of late, have a check-in with yourself. Some mental health conditions:
Anxiety – this can bring about feelings of worry, nervousness, and irritability.
Depression – can cause feelings of sadness, hopelessness, and loss of interest.
These mental health conditions can cause fatigue-like symptoms and can affect sleep dramatically too.
If you think that you may be suffering from either of these, you should speak to your GP. They can help you to manage these effectively and get back your energy levels.
Get tested for allergies
Some allergies can make you tired. They can cause inflammation and congestion which can impact many facets of your life, sleep included. If you think you may have allergies or are experiencing allergy-like symptoms, have a chat with your doctor. Treatment options can help to alleviate symptoms and improve your energy levels.
Little steps can make a big difference
Working on your levels of fatigue doesn’t have to be a huge overall all at once. Taking small steps in the right direction can make a huge impact for the better. Starting small allows you to work on your energy levels and maintain them long-term.
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