Fighting Fatigue Guide

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Almost everyday, everyone struggles from fatigue. It is a process that slows the body down and prepares us to sleep to protect overworked muscles from possible injuries. Fatigue is not only a physical exhaustion but mental too. It is a negative force in our lives and at worst it is completely debilitating.
There are some simple changes we can make to help keep fatigue from getting us down. The most common and often overlooked cause of fatigue is dehydration. Drinking a lot of water has been told to us a thousand times, but still we don’t get enough of it during the day. Dehydration can reduce blood volume and diminish blood flow to organs and slowing down your brain. Drink at least 8 glasses of water a day and not wait until you’re thirsty.

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We all experience fatigue from time to time; for some it is almost a daily struggle. It can be a serious drag on your mood and your ability to do your task.

Fatigue is simply a mental or physical state of exhaustion. It is a process that slows down the body at the end of the day and prepares us for sleep, or protects overworked muscles. It is a negative force in our lives, an inconvenience or worst completely debilitating. We poorly understand it; we simply need to change our diets to help us keep up and not let fatigue from getting us down.

There are ways to fight off fatigue by changing our habits that goes unnoticed. One of the most likely things we forget is to drink plenty of water. We’ve all been told a thousand times, but a lot of us still don’t get enough. Mild dehydration is a common and often overlooked cause of fatigue. Dehydration can reduce blood flow to organs, slowing down your brain and you along with it. Drink about 8 glasses of water a day, and don’t wait until you’re thirsty. Eating breakfast is another way to refill our energy keeping lethargy at bay during the morning hours. This is especially true for kids, who have a higher metabolism and smaller energy reserves. Include carbohydrates at breakfast, whole grain bread with peanut butter, a piece of fruit and a glass of skim milk. Caffeinated beverages fight fatigue as well. It not only makes you feel more energized, it also increases alertness, reaction speed and ability to think clearly for up to three hours. At lunch Protein and carbs in combination is best be taken. It’s not your imagination: that drowsy, dopey feeling you get around 4pm is part of your brain’s natural daily rhythms. Food research recommends eating carbohydrates and protein in tandem at lunchtime fight the afternoon doldrums. Protein contains the amino acid tryptophan, precursor of serotonin, a neurotransmitter that promotes a calm, relaxed feeling, which helps to fight emotional fatigue. Eaten with protein, carbohydrates may boost the brain’s intake of tryptophan. Protein-rich foods also contain tyrosine, a precursor to neurotransmitters dopamine and norepinephrine, promoters of alertness, attention, and motivation. Even a single can of cola can improve vigilance-the ability to pay attention to a boring task. An iron-rich food enables blood to carry oxygen to the organs. Adequate oxygen the brain can function optimally, leading to mental acuity. Iron intake is not in general a problem for men, but many women have mild iron deficiency. If you suspect you’re not getting enough iron, boost your intake with foods like lean red meat, liver, spinach, apricots, seafood, such as oysters, clams, tuna, salmon, and shrimp, kidney, lima, navy, black, pinto, soy beans, and lentils, iron fortified whole grains, including cereals, breads, rice, and pasta, greens, including collard greens, kale, mustard greens, spinach, and turnip greens, tofu chicken and turkey, nuts, egg yolks, dried fruits, such as raisins, prunes, dates and apricots.
While over eating and over seating is a big problem to many, instead of eating big meals try to eat five or six smaller meals. A full stomach draws blood to the belly and away from the brain, leaving you listless and dull. Smaller meals also help to keep insulin levels constant, avoiding fluctuations of energy and mood. Our needs vary consider your gender, body type and activity level. High-intensity exercisers need to get enough protein.

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The 3 proven fatigue-fighting strategies. Some of these strategies offer an instant energy boost - just in time to shine for the 4 o’clock meeting. They require a bit more patience, but they’ll pay off big-time in the long run. Once you’ve mastered these energy-boosting strategies, any one of them can make you feel like you’ve just had a tune-up.

Energy Boost #1: Reach for energy food
You may be thinking “candy bar!” but a sugar boost will just leave you lagging again in an hour. For a nearly instant energy boost that lasts, eat a healthy snack containing protein and a complex carbohydrate.

Energy Boost #2: Get moving
For an instant energy boost, drop out of your busy life for 10 minutes and hit the road - or the hallways of your office. Walking is an energizer. Even a 10-minute walk can help you overcome feelings of fatigue.

Energy Boost #3: Take 5 and Meditate
Numerous studies have demonstrated the fatigue-fighting effects of meditation, but there’s no need to light candles, sit cross-legged, or learn a mantra. Mini-meditation can work wonders. A three-minute meditation is a way to calm you down and stop rushing.

Ahh yes… pregnant women are quite prone to fatigue. Physical, mental, and emotional (not to mention lifestyle) changes that happen while dealing with pregnancy can cause a lot of stress. Here are some tips to help cope with pregnancy fatigue:

Big meals can send mommies to sleep right after eating them. The best option is to have many light nutritious meals throughout the day. Bring small bags of cheese, fruits, nuts, cereals, soda crackers, and veggie sticks to munch on for snacks. Avoid sugary foods. They only give short-lived energy boosts that can leave you twice as tired afterwards.

Make sure to get plenty of rest. Try to reserve 15 minutes of your lunch time or 10 minutes during coffee breaks for power naps. It is also best to give yourself some quiet personal time in the evening. To ensure this, sign on the help of your spouse, children, or anyone else who live at home to take-over some of the chores. If you are a single mom, plan your chores so that you can get to bed as early as possible.

Don’t forget to exercise. This can be as simple as taking brisk walks in the park or down the neighborhood in the morning or in the afternoon. This will not only relieve stress, but it will also help the blood in your body to circulate better and therefore avoiding cramps and bloating. If you have access to a pool, some gentle paddling or floating on the water can help you relax.

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One of the major causes of fatigue is unnecessary stress, and most especially in the workplace. You may find it unbelievable but you can sure shape your office environment into something that would be less stressful. Here is a couple of simple tips:

Prioritize work. Working on multiple tasks at the same time may not actually save time. Perhaps devoting yourself to one task at a time can be better and may mean less revision in the long run.

Try to schedule five minute exercises. There are many �office work-outs� available online. Choose one that would suit your capabilities and needs.

This may sound pretty cheesy but we’ll have you know that everyone needs to invest in detox and escape from reality every so often (note: sex does count but we want alternatives). Every month, set at least one day for detoxification. You can find many articles to guide you with the right procedure, just make sure these are legit claims, do not undergo detox for more than two days without the approval of your doctor. Also, yoga, meditation or even psychotherapy helps the body calm down and makes way for positive thinking. Doing both is a good way to combat fatigue as we know that beating anxiety and stress is as good and as hard as keeping yourself healthy emotionally, physically, mentally and spiritually.

This is the era of the young and the over-achievers so is it any wonder that depression seems to be a norm too? Depression is a chronic condition prompted by stress, anxiety and of course, fatigue. Next to the latter is depression, so before you get to the last stage, its only right that you slow down before you get to that point. Fatigue is one of the symptoms of depression. This is brought upon by over exertion which is induced by the need to excel. To avoid it, do not set unrealistic goals, by this we mean “all in due time.” Learn to prioritize, the competition isn’t about the prize, enjoy the process. By doing so, your body relaxes with the strain off your mind. It’s as simple and as complex as mind over matter.

When you’re tired, the last thing on your mind is exercise, but we assure you that its one of the first thing you need to relax. Mental strain needs to have a physical exhaust. The body needs to get rid of the mental toxin accumulated through sweating. Inability to do this resorts to sluggishness and a feeling of constant tardiness resorting to fatigue. Always make time for exercise, if your body is in good shape, you’d soon find your mental and psychological being getting better too. We recommend you turn to sports that are most applicable to your body type.

It’s obvious that fatigue is caused by lack of rest, but too much sleep also induces it. It is important to take note that a person’s average sleep contains eight hours, anything less and in excess by more than one hour is bound to cause trouble. Over sleeping causes the body to feel more tired as opposed to well rested just like under sleeping. To avoid both, try to stick to a normal sleeping pattern, messing up with our biological clocks is bound to cause resting troubles. Naps are okay so long as it is timed to a maximum of 15 minutes and is used to re-energize instead of making up for lost sleep. The use of sleeping pills is also highly discouraged as it also tampers with our natural sleeping pattern.

To overcome fatigue, it is necessary to sustain a good diet. Eliminating carbs entirely will not help we assure you. The body relies on carbs and protein to function, so it is important to take in as much whole grain and fish to keep the body in top working condition. For the additional energy boost, avoid depending on sugar. Although the latter will give you the kick you need to jumpstart your body, it will wear you down just as quickly and you will end up getting extra tired at the end of the day. Opt for low sugar pastries and fructoses instead, were not telling you to eliminate chocolate, just moderate it.