Feeling Tired? Five Quick tips to help combat Fatigue
“You’re only as old as you feel” or so the saying goes, but sometimes you feel old, rundown and so tired you can barely keep your eyes open. Fatigue is a common concern in today’s busy society with everyone running around from pillar to post trying to get everything done. And with the Christmas holidays just gone, many of us are getting back into the swing of every day life.
So, if you’re finding yourself fighting to keep your eyes open at 3pm or struggling to get enough energy to make it through the day, here are Five tips to help combat fatigue and get you moving again.
I can’t stress this enough, drink water. Dehydration can zap your energy levels, decrease your alertness and impair your concentration. Sometimes just increasing your water intake can improve your energy levels in leaps and bounds. If you are unsure if you are drinking enough water, check the colour of your urine: if its pale yellow or a straw colour you’re on the right track, any darker you need to drink more water.
We need to learn how to fuel our bodies with what it needs. The simple thing to do is eat a healthy diet. Increase the amount of vegetables, fruit, wholegrain foods and lean meats in your diet, while decreasing the amount of foods high in fats, sugar and salt. While we’re on the subject of food, eat breakfast: food boosts your metabolism and gives your body the energy it needs to burn. Try not to overeat: large meals can drain your energy. Instead try eating six small meals to keep your blood sugar levels more consistent, giving you less of that 3pm slump.
It sounds so simple, but many people find sleeping hard to do. A common cause of fatigue is lack of sleep by either not getting enough or having poor quality of sleep. Try to improve your sleep routine: go to bed at the same time every night and get up at the same time every morning, turn off electronics at least half an hour before bed and only use a bed for two things: sleeping and ummm….. you get the point.
Now, I know the last thing you want to do when you’re tired is exercise, but it works. Increasing your physical activity can actually boost your energy levels and can also help you sleep better at night. Although any exercise is fantastic, yoga can also be effective in boosting your energy as well as improving your mindset and confidence. Exercise is not just good for the body, it’s good for the mind and soul as well.
Stress takes up a lot of energy, so it makes sense to try and reduce your stress levels to help increase those energy levels. To help with this try to relax. Add some activities to your day that you know will relax you, this could be exercise, listening to music, reading a book, colouring in or spending time with loved ones. Assess your lifestyle: are you adding unnecessary stress to your life? Is your life becoming all work and no play? There is nothing wrong with having fun. Catching up with friends and having a laugh is the best medicine anyone can give you. Laughter is one of the best energy boosters around.
How to combat the 3pm slump?
I’ve spoken about this a bit now, but the 3pm slump is a killer. You come back to work for lunch and mid-afternoon you could curl up in a ball for a nap. You have no energy and yet there are still hours of work to go and you can’t keep those eyes open, not to mention concentrate on anything going on around you. Here are a few tips to help with this:
Take a brisk 10 minute walk after you eat lunch – moving around can help give you that energy boost you need, even if its just getting up and walking to talk to someone rather than calling or emailing them. Instead of eating at your desk or in the staff room, go outside and enjoy the sunshine, you’ll get moving and get a dose of the magical vitamin D.
Eat a combination of carbohydrates and protein for lunch – the carbohydrates will provide glucose for energy (wholegrains are best) and the protein helps keep your mind alert and focused on your tasks ahead.
Important to remember
Fatigue can be a symptom of many different conditions as well as a medication side effect. It is important to rule out all of these if you are unusually tired. Please seek professional help in these circumstances.
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If combating fatigue is a daily concern for you, contact me today so we can start on getting you to the energy levels you need to live a healthy and happy life.