10 Ways to Deal with Fatigue

We’ve all been there. Between work, family, friends, running errands, and so on our lives are busier than ever. But between the lack of sleep and the stressors in our day-to-day lives, it’s easy to get run down. And while some fatigue is unavoidable after all, everyone needs a break every now and then, if you find yourself feeling rundown on a daily basis for no reason at all, there’s more going on than just being overworked. You might have an underlying condition that needs to be diagnosed or treated by your doctor.

Here are 10 ways to deal with fatigue:

1. Rest up.

Our bodies need sleep to heal, recharge, and renew. Skimping on snooze time can make you feel exhausted, irritable and even depressed. So be sure to get your eight hours of shut-eye every night. If you’re having trouble sleeping, try some relaxation techniques before going to bed for example, take deep breaths or listen to soft music to help you unwind from the day and get an easier transition into a restful state of mind.

2. Skip the sugar.

Avoiding sweets, chips and other processed foods is an important part of creating a healthy diet. The artificial or refined sugars used in these items including high fructose corn syrup are empty calories that may contribute to fatigue. If you’re craving a specific food, try cutting it out of your diet for a week and monitor how you feel. If that doesn’t help wake you up, talk to your doctor about the problem.

3. Hydrate with water, not soda.

Staying hydrated is important for energy. Try drinking eight 8-ounce glasses (or two-thirds of a gallon) of water each day to stay properly hydrated and increase energy levels. The water helps your body flush toxins from your system and can help you to stay balanced. Try adding in a few servings of fresh fruit healthful and delicious! for extra nutrition and flavor.

4. Take a break from screens.

Regularly turning off your phone, TV and computer is important for your overall health, but it’s essential for reducing fatigue. When we’re distracted by our computers, smartphones and television, we miss out on the social connections that allow us to maintain mental stamina. If you have trouble sleeping at night, try keeping the devices out of sight so they don’t keep you up at night with their blue light. But if that doesn’t work, consider closing them up in a drawer or covering the screens and go ahead and power off your electronics completely.

5. Get enough protein.

Protein is essential for building and repairing muscles, which helps you stay energized throughout the day. Protein-rich foods include fish like salmon, chicken, almonds and spinach and you can even get protein (though smaller amounts) from other fruits and vegetables like broccoli, peaches, beans and peas. Getting the right amount of protein in your diet can help your body to function at an optimal level.

6. Cut out processed foods.

Refined foods, like white bread, chips and fried food are high in chemicals, excess sodium and other additives that make them unhealthy. The chemicals in these foods can make it difficult for you to think clearly and stay sharp and may even make you feel tired. If you’re craving a specific food, try cutting it out of your diet for a week and monitor how you feel.

7. Take vitamin D to help prevent fatigue.

Vitamin D is great for boosting energy levels because it helps the body absorb calcium which helps keep joints moving smoothly and promotes proper muscle functioning. But many people are deficient in vitamin D, and it’s easy to get a deficiency when you’re exposed to less sunlight. Vitamin D is important for bone and heart health, but also helps the brain absorb iron and iron deficiencies can cause fatigue.

8. Aim for a healthy weight.

A healthy body weight means more energy throughout the day and less fatigue by getting your blood oxygen levels up so that you don’t suffer from low energy or exhaustion. If you’re at a healthy weight or within 5 pounds of your goal weight, talk to your doctor about how best to lose the extra pounds if you are prone to muscle aches and pains from over-exercising. For those who are more weight-sensitive, aim for a healthy range that includes your current weight but also allows for enough protein intake to maintain muscles and good health.

9. Get enough restful sleep.

Now is the time to make quality rest your top priority. You may be in bed so late because you’ve been working all day or need to get up for work early, but sleep is important to replenish the body and mind after a busy week. Aim for at least seven hours of uninterrupted sleep every night, but don’t go any longer than nine hours if you plan on getting up early in the morning (especially before 6 a.m.!)

10. Incorporate relaxation into your life.

You won’t cure all of your fatigue issues overnight, but taking time to unwind and relax is important to keeping you in a healthy state of mind and body. Try meditation or yoga for more relief from stress. If you’re used to a hectic lifestyle, consider starting a relaxing daily routine that makes time for simple activities like walking, reading or taking a bath even if it takes 15 minutes out of your day. You’ll notice the difference when you feel less tired.

Conclusion

We can’t change our genes, but we can do a lot to influence the way we feel by using some of the tips above. If you have chronic fatigue syndrome, take heart and know you aren’t alone a large portion of people experience these symptoms from time to time and many have found strategies to cope and improve their wellbeing.