Tips To Fight Fatigue & Feel Better
Although perceived as ordinary tiredness,
fatigue is different altogether. Fatigue goes beyond the daily physical
strife and lodges itself as a continued feeling that interferes with all
aspects of daily living and can be most prominent in people with arthritis related
Unfortunately there is no quick fix solution to fight fatigue. Nor is fatigue as simple as getting a good night's sleep. However, there are some simple, daily habits that will help you fight fatigue effectively:
dieting: Weight loss plans, which guarantee quick inch loss in weeks
rather than months, should not be considered as healthy options. Also, never
pay heed to the idea of total elimination. Total elimination of one or more
than one food groups, is not healthy. Such diets are nothing but scams. It is
general knowledge that the only way to lose weight and maintain the lost weight
is by following a healthy lifestyle.
Never skip breakfast: Many diets seem to favour the idea of skipping breakfast, in order to skip 'extra' calories in the day, thus resulting in quick weight loss. But, do you know that skipping breakfast would mean unplanned snacking throughout the day, along with a ravenous appetite for lunch and dinner? Eating a protein and fiber rich breakfast, within 3 hours from waking up, is likely to help you in maintaining a healthy weight.
Get tested for anemia: Anemia involves extreme levels of fatigue caused by low numbers of red blood cells in the body. One may feel extremely weak and short of breath. This condition is more prevalent in women than in men, especially women who undergo heavy flow during their menstrual cycles, or who don't consume recommended levels of iron.
Experts suggest that women of childbearing age need extra amounts of iron. Symptoms of anemia can be extreme fatigue, lack of sleep, disturbed concentration levels and rapid chest pains and headaches. Go for a detailed examination if you think you suffer from anemia. The tests involve a complete physical exam, blood tests, complete blood count in order to check the levels of red blood cells.
Exercise regularly: Exercising regularly, say about 4 to 5 times in a week, helps in increasing your energy levels while keeping many lifestyle health conditions at bay. Feeling sore after a workout, repeatedly, just proves that you have upped your workout by several notches - perhaps too soon. Other common causes for this soreness are lack of a healthy eating plan, dehydration, zero warm ups and cool downs, and overtraining.
Those who exercise regularly, seldom feel tired and almost never experience fatigue. Support a good exercise plan with adequate sleep and diet and you'll feel energised.
Don't overeat: Overrating can drain you of energy, thus making you feel tired. Instead of going for two to three large meals in day, break down your cycle into six mini meals. This will help in constant blood flow and will maintain your blood sugar and insulin levels, hence keeping the feeling of fatigue at bay. Opt for iron rich foods, such as lean red meat and the likes to fight fatigue effectively.
Protect your joints: Exercise strengthens the tone and power of the muscles, which protects the neighbouring joints. Hence, exercises help in protecting the joints by keeping the feeling of fatigue at bay. The best type of exercises to strengthen the bones are weight bearing exercises, like brisk walking, running, strength training etc. These help in preserving bone density and avoiding osteoporosis. Strength and balance exercises may help you avoid falls, decreasing your chance of breaking bones. Consult trainers and other health professionals before starting a weight training routine.
Be aware of medication side effects: Some of the medications, such as pain medications, some NSAIDs, DMARDs, and tricyclic antidepressants can lead to common side effects like fatigue. Drowsiness being one of the top symptoms of these medicines.
Learn how to control stress: If you suffer from a couple of stress symptoms, then you might be experiencing fatigue because of it. This is because, when one is stressed, breathing becomes shallow, thereby limiting oxygen intake and causing a sudden feeling of stress and fatigue. Here are a few symptoms of stress, which you should watch out for:
-Feeling of hopelessness and sadness
-Low to no energy or motivation, memory problems
-Feeling worthless and aimless, adverse effect on diet( either eating too little or much),
-Trouble focusing or making decisions, feeling restless all the time
-Sudden mood swings, withdrawing self from near ones and family
-Stomach problems and frequent headaches