Fighting Fatigue for a Better Life

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The exhaustive feeling or the weariness and lack of energy that one feels even after taking extended hours of sleep are known as Fatigue. There are two types of fatigue one can feel taking a hold on to them. One is physical and the other, psychological. There is a saying, ‘You are only as old as you feel’ and the same holds its true meaning from the medical point of view. The main reason behind an exhausted body can be traced back to the overall lifestyle and work routine of an individual. Psychological fatigue could be an early sign of some sort of health-related issue or a side effect of recreational drug abuse.

Keeping a serious tone to a minimum, fatigue can be considered as a natural response of the human body to make the person suffering to get adequate rest and sleep if he or she is not getting any. In this article, tips will be provided for those who can’t keep their eyes open when they need to.


Tips to combat fatigue and uplift energy levels

Dietary recommendations

We all have heard the saying, ‘You are what you eat.’ Well, the following recommendations are based on this:

  • Keep your body hydrated
    Drink lots of water and related drinks like that of fresh fruit juices and smoothies
  • Eat healthily
  • Try to include as many green leafy veggies, whole grains, fresh fruits and protein-based food items (salmon, boiled chicken) on your plate. Avoid excessive intake of salt and refrain from consuming processed food items.
  • Avoid caffeine
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We all love the piping hot cup of latte in the morning, but avoiding it would be beneficial as it makes you dependent just to remain active throughout the day. Try to replace the drink with a glass of lukewarm water, a teaspoon of organic honey and a slice of lime as garnish. Try it; you will notice the difference.

  • Don’t skip meals and your breakfast
    Similar to that of a car engine, our body also burns fuel to function properly. Don’t skip meals and never deprive yourself of the morning platter. The brain needs glucose and carbohydrate-rich foods which are essential to produce the same. Choose to have a carbohydrate-rich breakfast every day.

 

Recommendations on sleep habits
One of the primary reasons for fatigue is sleep deprivation. Try to follow the given recommendations that ensure a good night’s slumber.

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Catch those Zzzz’s
Most of the people around the world have sleeping problems which lead to not getting the required amount of rest that would prove to be beneficial to stay awake and active throughout the day. Despite the problems, if one goes to bed and gets up in the morning every day at the same time, doesn’t take a nap during the day, avoids caffeine and take a shower before going to bed, a good sleepy time is ensured!
Avoid stress and sleep medication
Sonja Seglin, LCPC says “Stress can seem omnipresent. Between working, socializing and taking care of the home, it sometimes seems we don’t have a minute to ourselves, let alone enough time to really take care of our bodies and minds.” With that, try to stay as relaxed as possible after going to bed. Calm your mind and avoid worrying about stressful moments that you have gone through the day. For the night owls, if you are suffering from insomnia, mind you, stay away from sleeping pills and other similar medications, as the same would only worsen the condition.

 

Recommendations to improve the lifestyle
The way you lead your life, both in the personal and professional levels, provides a lot of fuel for making you exhausted. “It’s important to underscore here the importance of monitoring your mental health and knowing how different medications and lifestyle changes can impact your mental health,” says Julia Hogan, LCPC.

Quit the puffs
Stop smoking, as the smoke from a cigarette contains a lot of harmful chemicals that are driving your body towards premature aging, both internally and externally! The carbon monoxide from cigarette smoke reduces the blood’s capacity to carry and deliver oxygen to the vital organs of the body, especially the brain. A brain deprived of adequate oxygen will make you feel drowsy and exhausted.

Exercise regularly
Avoid activities that require extensive hours of standing or sitting like watching television or using the computer. In the work environment, break your sitting sessions with brisk breaks and maintain a daily routine of intense but short workout sessions in your leisure hours at home. Staci Lee Schnell, MS, CS, LMFT explains “Eating healthfully, exercising regularly and getting a good night’s sleep are all important elements in a mentally and physically healthy life.”

Recommendations to counter psychological fatigue
Psychological fatigue is mainly caused by substance abuse, prescription or recreational drug abuse. Avoiding these activities altogether and checking into a rehabilitation center is advised if things get out of hand. Situations that demand intense nail-biting moments such as a stressful situation at work or a conflict with a co-worker should be handled with care to avoid the fatigue of the mind altogether.