Fatigue Isn’t Good. Here’s What to Do
So many people today are tired and worn out!
Many people have desk jobs or sit around all day. That doesn’t use a lot of energy, so you’d think all would be well, but in fact the opposite happens – we feel fatigued from being inactive.
We run around from work to chores to home where we face more chores without the needed energy to accomplish these tasks. We spend weekends stuck to gaming systems, television screens and spend little time in the fresh air.
We spend time wishing we had more energy and less fatigue.
And what do many people do? Take energy drinks and energy bars.
But most of them are terribly unhealthy. They contain high amounts of sugar and caffeine that have landed many people in hospital emergency rooms.
The energy drink industry nets an estimated $10 billion per year in the US, and is also highly profitable in other countries.
But hospital emergency rooms report an increasing number of patients – many of whom are young – being treated for serious complications related to the high intake of caffeine in drinks like 5-hour Energy, Monster Energy and Red Bull.
According to a report by the Substance Abuse and Mental Health Services Administration, 20,783 emergency room visits in 2011 cited energy drinks as a primary cause of the health condition being treated, including headaches, anxiety, irregular heartbeats, and heart attacks.
Many are overweight and regularly eat processed “fake food” with little or no nutrition that only weighs us down and makes us tired and sick.
Fortunately, there are natural and effective ways you can combat fatigue and increase your energy and vitality. Some of these techniques and habits can also slow the process of aging.
10 best ways to fight fatigue
- Exercise. I know, I know. It just doesn’t seem logical that exercising should do anything but tire you out. But the truth is that being physically active tends to boost your energy levels, not to mention maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further significantly increase your energy. According to the President’s Council on Fitness, Sports & Nutrition, more than 80% of US adults do not get enough exercise.
- Try yoga. Yoga is one exercise that has been shown to improve confidence, lessen fatigue, and clear the mind. Many types of yoga are ideal for just about any fitness level and any age. Yoga has also been found to be helpful in men and women over the age of 65, when fatigue can be a real problem.
- Stay hydrated. Keep a water bottle filled and chilled for more energy by fighting dehydration. (You’re not going to get dehydrated if you go for an hour without water!). But drinking water is great for your body, and helps keeps hunger pangs at bay too.
- Get enough sleep. The best way to get enough sleep is to go to bed early and get at least 7-9 hours of sleep. We all need different amounts of sleep, but a good night’s sleep regularly results in more energy and less fatigue. Naps are another way to freshen up your energy level. Try for short naps, less than 30 minutes (any longer than that and you will have difficulty sleeping during the night). One study showed that a nap followed by a small quantity of caffeine such as a 5-ounce / 150ml cup of coffee or tea can restore your energy even more.
- Become aware of your personal circadian rhythm. Everyone is different in terms of when they have the most energy. Find out if you’re a morning person or a night owl and work with it instead of against it. If you have especially demanding activities to do, choose to do them when you have the most energy to work with.
- Try omega-3 fatty oils. Fish oil is good for you in many ways, and also helps to boost your energy and speed up your mental reaction times. Enjoy flaxseed, salmon, sardines and walnuts for the most omega 3.
- Lose weight. Carrying around extra weight can be exhausting and the only way to rid yourself of that exhaustion is to start a healthy exercise and diet program that will help you shed pounds and feel more vigorous. There are hundreds of diets out there, and certainly you can try to find one that you like but ultimately, the bottom line is that you need to ingest fewer calories than you expend so that you create a calorie deficit.
- Eat smaller meals. Large meals zap you of energy because the body needs to use a lot of energy to digest them. Small and frequent meals will keep your blood sugars from fluctuating, giving you steady amounts of food energy throughout the day.
- Make sure there isn’t something physically wrong. There may be physical reasons why you might have chronic fatigue, from thyroid disease, anemia, sleep apnea, heart disease, to arthritis. The only way you can determine if any of these are the problem is to visit your doctor and be evaluated for these diseases. Many can be treated or reversed so that you can gain energy back.
- Pay attention to the medications you are taking. Many medications have fatigue as a side effect and only a few of them have this side effect wear off after continued use. If you feel especially tired after starting a medication, talk to your doctor to see if anything can be done.
Share these Top 10 Tips for avoiding fatigue with your friends and family – sharing buttons below and right – thank you!
What do you do to make sure you don’t feel fatigued – or do you feel tired all the time? Let me know in the Comments below.
P.S. You can download a free green living handbook “Live Well, Live Green” here.