Are you tired all the time? How to fight fatigue
-Feb 26, Hannah Hargrave, Health -
You’re tired no matter how much sleep you get, you drift off at your desk and you feel like your running on empty nearly all the time. If this sounds all too familiar then you are likely suffering from fatigue. Whether it’s low grade or chronic, lethargy can have a hugely negative impact on your life, but the good news is you don’t have to suffer in silence.
According to the Royal College of Psychiatrists; at any given time, one in five people feels unusually tired and one in 10 have prolonged fatigue. So you certainly aren’t alone, in fact feeling “tired all the time” is so common it has it’s own acronym – TATT!
But while many people put increased fatigue down to simply getting older, it’s not a reason to just accept it.
If the cause of your tiredness isn’t a physical illness then there are lots of things you can do to boost your energy levels and fight lethargy.
Regulate your Circadian Clock – Feel Less Fatigue and Less Tired
By regulating your circadian clock – also known as your body clock – you can improve sleep. Ensure you have a proper bedtime routine; go to bed at a decent hour, shut down electronic devices way before you plan to go to sleep and wake up at roughly the same time every day too.
Not getting enough sleep at night is one of the main causes of feeling fatigued in the daytime.
Being aware of your body rhythms also means you can pick the times of day you have the most energy to complete the tasks that are more demanding.
You might feel like you’re too tired to exercise, but once you get going it’s unlikely you’ll regret it. Exercise has been proven to boost energy levels rather than deplete them.
The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week or a combination of both.
Don’t be deterred if you’ve never really exercised before. “I always says that one is better than none,” says Fit4mum founder Melissa Lorch. “Don’t feel you have to run 5k a day or do a million ab crunches every morning, because you really don’t. I just encourage you to get active on a daily basis and do something other than sitting or sleeping, because I promise you it will make you feel better about your mind and body and give you more energy. Make movement fun and incorporate it into your daily life. Hop, skip, jump, get gardening! If you pick something you enjoy you’re more likely to stick with it and since consistency is the key, this is important.”
Rule Out Health Problems
Fatigue can be a symptom of a number of illnesses including but not limited to thyroid and heart disease, anemia, diabetes and sleep apnea. If you’re concerned you’re tiredness is due to something serious you should consult your doctor.
GP, Dr Rupal Shah says: “It’s unusual to find anything physically wrong. Most of the time, fatigue is linked with mood and the accumulation of lots of little stresses in life. “There’s more chance of a medical reason for tiredness if there are other symptoms as well, such as heavy periods, weight loss, a change in bowel habits, hair loss extreme thirst and so on.”
A simple blood test can rule out the likes of an underactive thyroid or anaemia.
Drink up! Dehydration can decrease alertness, concentration and make you feel tired. If you already feel thirsty, you’re already dehydrated. Not drinking enough water can cause your blood volume to decrease so you don’t get as much of the red stuff to your brain and other organs and your heart has to work much harder.
Try to drink at least 8, 8oz glasses of water a day to stave off dehydration.
Shed the pounds and gain energy! Lugging around a bit, or a lot of extra weight can be hard work. Losing just a little bit of weight can make a big difference to your mood and your confidence too. A healthy diet coupled with that all important regular exercise will almost certainly put a spring in your step.
Eat More Often
This doesn’t mean you should gorge on sugary and unhealthy snacks but eating little and often will ensure you keep your glucose levels up and stop you feeling dizzy, weak and tired. There are certain healthy foods that also boost energy and weight loss too. Stock up on legumes, such as lentils and black beans. Make yourself a bowl of porridge oats for breakfast and add sweet potatoes and yams to your diet too. Broccoli, avocados and quinoa are all great foods to help you feel less sluggish too.
In addition to all of the above, taking a high quality 100% natural supplement which includes vitamins, minerals and amino acids will also help energy levels, skin and wellness.
If you enjoyed this article you may want to read What is Your Circadian Clock and How Do You Make it Work Best and Is Sitting All Day Long the New Smoking?