Fatigue has many possible causes. Some fatigue comes from habits that cause our lack of energy – and we may not even realize it. Here are 10 tips to help you have more energy by looking at some easy choices you can make every day.
10 Tips to Fight Fatigue
1. Make sure you are getting enough sleep. I know this one is obvious but many people do not get enough sleep. Try to get at least 7 to 8 hours of sleep each night.
2. Make sure you’re drinking enough fluids. Being even slightly dehydrated can cause fatigue. Try to drink 6 to 8 8oz glasses of fluid each day.
3. Eat a whole food diet. Avoid processed foods and foods high in sugar (white bread, crackers, chips, cookies, and cakes). Eating these types of foods can leave you feeling tired. When you eat simple carbs found in processed foods, your blood sugar spikes than quickly drops down leaving you feeling weak and tired. Eating whole foods, fruits, vegetables, legumes, nuts and lean proteins keeps your blood sugar at a steady state avoiding extreme highs and lows.
4. Don’t skip meals. Eat a balanced breakfast including protein, whole grains and fruit. Have a small snack between breakfast and lunch, another small snack between lunch and dinner. This will keep your blood sugar steady and prevent your blood sugar from dropping too low and leaving you feeling fatigued.
5. Sip on green tea. The caffeine will give you a burst of energy and it is full of antioxidants
6. Make sure you get enough exercise every day. Aim for a minimum of 30 minutes of cardiovascular exercise at least 5 days a week and resistance exercise at least two days a week. Make it part of your day, find activities you enjoy. Try something new.
7. Reduce your response to stress. Our lives are full of stress, which can zap your energy. Try meditation, yoga, deep breathing exercises or acupuncture. These are proven methods to help calm the body and mind and give you more energy.
8. Think positive. Do something you enjoy everyday. Having something to look forward to can help boost your energy level.
9. Take a walk outside. The sunlight stimulates the brain to release chemicals that elevate your mood and gives you more energy. Don’t forget your sunblock!
10. Listen to music. Just as listening to soft music can help you relax and even fall asleep, listening to upbeat or lively music can energize you.
You may have a medical condition causing your fatigue. There are many causes of fatigue. Anemia, under active thyroid, Lyme disease, chronic sinusitis, allergies, sleep disorders, restless leg syndrome, fibromyalgia, chronic fatigue syndrome, undiagnosed heart disease and depression are just a few medical conditions that can cause fatigue. If you have persistent fatigue see your doctor for an evaluation.
Disclaimer: The information contained in this site is for educational purposes only, and should not be used as a substitute for personal care by a licensed physician.