Simple tips for reducing fatigue
Fatigue is the feeling of tiredness and weakness or feel exhausted even though well rested. It affects your day-to-day life and you never feel like you are full functioning. It can also negatively affect your mental and emotional state.
Fatigue can be caused by a number of things including:
Unhealthy lifestyle choices
Lack of sleep
Too much sleep
Drugs and alcohol
Symptoms may include:
chronic tiredness or sleepiness
sore or aching muscles
slowed reflexes and responses
impaired decision-making and judgement
moodiness, such as irritability
impaired hand-to-eye coordination
reduced immune system function
short-term memory problems
reduced ability to pay attention to the situation at hand
Fatigue can be caused by medical conditions such as anaemia, coeliac disease, diabetes, underactive thyroid, glandular fever, multiple sclerosis, sleep apnoea or by lifestyle choices such as smoking, drug use, alcohol and by poor diet. Some medication can also cause fatigue. A lack of physical activity can also increase fatigue levels.
Fatigue is one of the leading causes of motor vehicle and workplace accidents. It can be either physical or mental or both. It affects 1.5 million Australians each year.
Depending on what is causing the fatigue will depend on how it is managed and whether it could lead to chronic fatigue syndrome.
Simple Tip for reducing fatigue
Exercise - 10 minutes a day is all you need to start combating fatigue. A simple walk will do wonders for your energy levels. Make sure you undertake exercise regularly. As fatigue levels reduce you can increase your exercise to benefit your overall health. Exercise also helps improve sleep, which in turn may reduce your fatigue if it is due to poor sleep. Make sure you start of slow as over-exercising can lead to more fatigue.
Yoga – Yoga is great for reducing stress so if this is the major source of your fatigue add it to your daily routine. One session per week is all you need. Other benefits include increasing strength, flexibility and balance, improving sleep, pain relief and improve your mood and energy.
Good Nutrition – try having small frequent meals throughout the day to ensure your body is getting regular energy. Your diet should include plenty of fresh fruit and vegetables in a rainbow of colours so that you get all the nutrients the body requires to produce more energy. Try to eliminate processed foods, reduce caffeine, alcohol and sugar which all give you a quick energy boost but do not give you sustained energy. Include lean proteins, whole grains, complex carbs as well as nuts and seeds every day. If you want a quick energy boost, grab a banana instead of something sugary. If you are fatigued in the morning, try adding avocado, almonds, kale, banana, spinach, date, chia seeds or eggs to your breakfast.
Sleep – too much or too little sleep can impact fatigue levels. Try avoiding naps during the day to improve sleep at night. Going to bed and getting up at the same time every day will ensure you get the same amount of sleep each day. Ensure that you practice good sleep hygiene. It is important to address any reason for poor sleep. For more ways to improve your sleep, see my blog How to improve your sleep (almalily.com.au)
Mindfulness/meditation – helps to reduce pain, boost memory and cognition, improve sleep, reduce stress, anxiety and mental exhaustion. Here’s a few you can try colouring in, listening to music, breathing exercises, journaling, daily gratitude and reading. Any activity that helps to calm your body and mind and helps you relax. You may find it difficult to switch off at first and mindfulness and meditation may take regular practice to still your overactive mind, but preserver because the benefits will be great for your fatigue.
Reduce stress – stress have a negative impact on your body and can lead to fatigue. Stress can lead to sleep issues which can then increase fatigue. Firstly, identify what the stressors are in your life then work to reduce or eliminate them. Use the activities mentioned above such as exercise, mindfulness and meditation to reduce your stress response and calm the body.
Weight loss – poor sleep, a sedentary lifestyle and stress are factors that greatly impact weight. If you are carrying extra weight, it can impact your ability to exercise regular, cause sleep issues and diminish your self-esteem. Being overweight or obese can also lead to multiple health problems. Losing weight will have a positive impact on your overall health and aid in reducing fatigue.
Drink water – Ensure you drink plenty of water throughout the day to keep your body hydrated. Dehydration, especially in the morning can lead to fatigue so make sure the first thing you do each date is drink a glass of water.
Book an appointment with me – if you have fatigue and would like more information on how to feel more energised during the day and fight that fatigue book and appointment with me today.