Posted on Mar 31, 2019, 11 p.m.
At one point or another fatigue strikes everyone, whether you feel like your batteries need replacing or your feeling drained after starting off the day strong. Provided your doctor has ruled out any possible serious medical causes there are a few basic things you can do to recharge.
Don’t overtax yourself by constantly keeping going, rather pace yourself. Instead of racing through all of your tasks in a few hours, spread them out over the day with rest and meals in between them. Adding stress and pressure to your day will only increase the feeling of fatigue.
Take a short power nap of 20-30 minutes when you feel drained, sometimes there is nothing more satisfying. However if you have troubles sleeping at night this may make it worse, so get moving instead. Get up and get moving, walk around the block or take a trip up and down the stairs.
If you are reaching for food be sure to choose wisely as that sugary sweet will deliver a boost of short term energy, but it will wear off quickly and the crash will actually make you feel worse. They deliver plenty of calories but they get metabolized quickly leaving you with sinking blood sugar and more fatigue. You can maintain steadier energy levels by eating lean protein and unrefined barbs, try reaching for yogurt with nuts, raisins and honey instead.
Be sure not to skip meals, the body needs a certain number of calories to get through the day. To get the nourishment the body needs it is better to space meals out throughout the day so the body can take in the mixes of carbs-fats-fiber-protein-nutrients more gradually.
Drinking water is very important, when the body is short on fluids one of the first signs is the feeling of fatigue. It is recommended to aim for about 12 cups of water a day for men and about 12 cups of water a day for women.
Exercise will boost levels of energy promoting neurotransmitters in the brain such as serotonin, dopamine, and norepinephrine, it doesn’t really matter what kind of exercise you do, just get up and get moving.
Fatigue is a symptom, not a disease, which is experienced differently from person to person. Fatigue from stress or lack of sleep usually vanishes after a good night’s rest, while other fatigue can be persistent and may even be debilitating even after restful sleep. Be sure to check with your doctor if fatigue is persistent or unusual to rule out any serious medical causes.
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