4 Tips to Evade Fatigue

Reducing fatigue starts with getting enough rest, good nutrition, and exercise. If none of this works, it could indicate a lurking medical condition that may need treatment - so speak to your physician.

1. Get Enough Sleep (Duh)

We know. Easier said than done, right? Fatigue is an overwhelming feeling of weariness or lack of energy that affects both body and mind. It may be caused by physical exertion, poor eating habits, emotional stress, or insufficient restful sleep. Still, it can also indicate an underlying health problem that needs treating or managing with lifestyle adjustments or medication.

Frustration can often stem from inadequate sleep. According to research, adults need between seven and nine hours per night to function optimally; many people get less due to jobs such as shift work requiring them to wake up early each day. Try going to bed at the same time each night and rising at the same time every morning; avoid caffeine, alcohol, and stimulants before bed, as these could interfere with your restful slumber; if this does not work, talk with your physician for assistance.

Stress drains our energy, so finding ways to alleviate it will also help conserve energy. This may involve cutting your workload or finding ways to better manage time pressures or resolving relationship issues while getting sufficient exercise is also vital: try doing something active every day (even if it means just walking up and down stairs or doing jumping jacks at your desk); losing weight may help with fatigue relief as well.

2. Eat Right

Although no single food will guarantee relief from fatigue, eating a well-rounded diet can help. Focusing on including fresh, nutrient-rich foods with protein and healthy fats (fish, nuts, beans) can help combat feelings of lethargy. Plus, avoiding sugary snacks, which provide temporary energy boosts before their crashes, will boost stamina and overall health benefits.

Certain vitamins can be essential in combatting fatigue and exhaustion, particularly B vitamins (B1, B2, B3, and B6), necessary in cell energy production processes. A deficiency in essential vitamins could seriously affect overall health, including fatigue and exhaustion.

Consuming sufficient fluids is also essential to increasing energy levels. Drink at least eight 8-ounce glasses or approximately two liters of water daily to avoid dehydration—known to contribute to feelings of tiredness.

Other lifestyle adjustments that can help ease fatigue include decreasing sedentary behavior and increasing sleep, exercising regularly to boost energy levels, managing stress (e.g., seeking treatment for alcohol or caffeine addictions or illegal drug dependency), and reaching and maintaining a healthy weight. To learn more about managing fatigue effectively, contact a dietitian or therapist.

3. Exercise

People struggling with fatigue may be tempted to stay in bed all day, but engaging in low- to moderate-intensity physical activity has been shown to boost energy and reverse feelings of exhaustion. Exercise revs up a cardiovascular system to boost oxygen and nutrient flow throughout the body while increasing endorphins (the body's natural feel-good chemicals).

University of Georgia researchers recruited 36 volunteers who did not exercise regularly and complained of fatigue. One group participated in moderate to high-intensity exercise three times weekly for six weeks, while the second performed lower-intensity workouts; researchers discovered that fatigue diminished as participants exercised longer and more frequently.

Finding an activity you enjoy is crucial if you hope to engage regularly. Create a short-term goal, such as walking 15 minutes three times a week until reaching your desired target amount of days/time/everything else. A supportive network may also help motivate and keep you accountable; join an exercise class or team sport with friends for added accountability and motivation. Gentle stretching exercises help alleviate fatigue. Consult with your physician or physical therapist (PT) for specific guidance.

4. Relax

Fatigue in the workplace can be a serious cause of mistakes and accidents, making you less efficient overall. Therefore, you must find time each day to relax. While this may be difficult with a hectic schedule, taking time out for yourself can benefit your mental and physical well-being. There are numerous relaxation methods; find what works for you, whether deep breathing exercises in a quiet place or recalling happy memories to help you feel grounded again.

Stress triggers your sympathetic nervous system, sending hormones that speed up your heart rate in response to "fight or flight." With relaxation, however, your parasympathetic nervous system takes over and regulates it to decrease heart rate.

Those struggling to relax may benefit from consulting a psychologist or doctor for assistance. Studies suggest that talking therapies help combat fatigue and other stress-related problems.

At Its Core

Fatigue is a very common ailment that can stem from many different sources. Sleep, eating healthily, exercise, and relaxation can all help combat it. So, if you are tired and overwhelmed with life stressors, change your lifestyle to give yourself some much-needed time and energy!