Here are the 7 amazing tips on How to fight Fatigue
1. Nourish well
Some foods contain empty ‘calories” meaning that they have energy but it is not accompanied by essential nutrients e.g. fibre. These foods cause quick spikes in blood sugar levels resulting in high energy levels, but these energy levels are not sustained for long resulting in a crash. What goes up must come down. It is important to have such foods in moderation as part of a healthy diet.
It is important to choose more sustainable and nourished foods such as whole grains, a variety of vegetables and fruits, nuts and seeds, lean protein to name a few. [Read: 8 ways to keep your skin healthy and glowing]
2. Get your sleep on
Proper rest is essential if you want to maintain energy levels throughout the day. Relax before going to bed, possibly doing some gentle stretches. Improve your sleep area by keeping it clean and maintaining an appropriate temperature. [Read: 6 effective ways to get a healthy sleep]
Other tips for better sleep include:
- Practice guided relaxation, meditation, or yoga to help you drift off to sleep.
- Buy a comfortable mattress, pillow, and blanket.
- Wear loose, natural fabrics.
- Journal before bed to clear your mind.
- Go to sleep and wake up at the same time each day.
- Use earplugs and an eye mask.
3. Get Regular Exercise
You do not need to run marathons to be active, but it can be as little as thirty minutes of movement every other day during the week. Keeping active has been proven to significantly help reduce symptoms of fatigue on top of a long list of other health benefits. [Read: 7 surprising health benefit of tomatoes]
4. Manage your caffeine intake
Caffeine can offer an energy boost; however high intake of caffeine can impact duration and quality of sleep resulting in chronic fatigue. Lowering your caffeine intake to recommended levels that are person dependent can give you more energy in the long run. On average an adult can tolerate about 400mg of caffeine a day, but tolerance is great person dependent. [Read: 8 habits that make you age faster than your age]
5. Drink more water
Stay properly hydrated to keep your body running at optimum levels.
Dehydration can lead to low energy levels. It can also have a negative impact on your sleep by drying out your mouth and nasal passages, and can lead to snoring, hoarseness, and leg cramps. Plus, it can make you less alert and mentally clear the next day.
6. Eat smaller frequent meals
Eating smaller meal portions more frequently can help keep our blood sugar levels stable which is important in keeping us upbeat. Skipping meals, on the other hand, has been associated with fatigue and an increased risk of chronic disease. Add three meals and snacks in between which are wholesome e.g. high fibre crackers and low-fat cheese, plain yoghurt and seeds, slice bread, toast, and peanut butter
7. Drink alcohol in moderation
A little nightcap does help most people sleep soundly through the night. This is due to alcohol’s sedative effects that make one drowsy. However, alcohol has other effects that can interfere with quality sleep especially when consumed in high quantities and increase frequency. It feels like a permanent hangover – chronic fatigue and tiredness. It helps to drink in moderation.
