Everyone experiences fatigue. The stay-at-home parent regularly spends the whole day cleaning, running errands, shopping and attending to chores. The average office worker gets up in the morning, rushes into traffic and then gets besieged by paperwork, bosses and office stress throughout the whole day. Even the average high school student has to contend with schoolwork, extra-curricular activities and the pressures of adolescent life. All these result in feeling so weary and exhausted that by the end of the day, it would seem like there is no more room for anything else but sleep. The worst part is that when you get fatigued day after day, your engagement in your daily activities begins to decrease and becomes a hindrance to your normal routine. Fatigue not only saps your physical energy but, given enough time, can also sap your mental energy as well, making you perform at significantly less than your optimum level, cutting down work productivity and efficiency.
Usually, fatigue is symptomatic of two underlying causes: the way your current lifestyle works or a serious (usually) pathological condition. A change of lifestyle and habits will usually fix the problem for the first cause and most times, these changes are not even that hard to implement. However, if, upon changing your lifestyle, you still don’t feel a change in your condition, then chances are you might be suffering from what is termed as chronic fatigue syndrome which, in itself, might signal a more serious, underlying disease. In such cases, it is recommended that you see a physician for a more thorough check-up.
For anything else, you can pretty much get rid of fatigue by taking several simple steps, all intended to tweak some parts of your lifestyle.
Keep a regular sleep schedule and follow it. When people do not get enough sleep on a day-to-day basis, the cumulative effect is what is termed by some scientists as “sleep debt.” A large sleep debt will result in both mental and physical fatigue. While most scientists cannot agree on the specific amount of sleep debt that would cause this, most agree that there is a direct correlation between the amount and quality of sleep you’re getting and how fast you get fatigued during the day. Lack of sleep is one of the primary causes of fatigue.
The easiest way to remedy this is to adjust your daily routine so you will have the optimum amount of sleep needed for a day’s worth of energy. Everyone has a different sleep need, depending on age (children need more hours of sleep than adults, for example) but the National Sleep Foundation based in the United States maintains that for adults, eight to nine hours of sleep is optimal. However, just as important as the amount of sleep you get is the time you sleep. While a person’s optimal amount of sleep is also dictated by his or her circadian clock (what is referred to as the “body clock”), generally, for normal people, sleeping for eight hours during the late night is better than sleeping for the same amount of time in the very early mornings. Getting too much sleep can also make you feel just as fatigued as when you get too little sleep. The key is to strike a balance in order to get the correct and optimum amount of sleep you need.
If, even with proper sleep, you are still feeling tired or you can’t sleep properly at all, then you might have a sleep disorder that is preventing you from getting the needed amount of rest. In such cases, it is advisable that you see a doctor for a more thorough check-up and diagnosis.
Change unhealthy diet. Your body needs its daily dose of vitamins, minerals and calories. While your multivitamin can cover the first two, the last one is something you have to get from a proper meal. Fast food and junk food will not cover your weekly (or daily) calorie needs and will just add more junk into your system, worsening your condition. If you find that your work and busy lifestyle force you to grab fast food more often than you’d like, set aside at least a day or two to cook up and plan meals in advance. You can pack lunches for work or order healthy meals from restaurants. Replace junk food with fruits and juices for snacks. Overdieting can also cause you to miss out on the essential calories your body needs, causing fatigue (not to mention other potential health hazards). Reduce your intake of alcohol, as alcohol is a natural depressant that makes you feel lethargic and tired. Lessen your caffeine intake as well; it only gives you a temporary boost and it can mess up your sleep patterns—something you need if you are trying to get rid of fatigue.
Make it a habit to get a daily dose of moderate exercise. While it may sound paradoxical, regular exercise can actually help you get rid of fatigue. Regular exercise during mornings can help your body adjust to the grueling activities you will be doing during the day. Think of it as “warming your engine,” much like how you warm up a car’s engine before using it. Exercise also causes your body to release chemicals that make you feel energized and alert.
You don’t need to sign up and go to a gym and lift weights for this. The keyword is “moderate.” A simple task like brisk walking for twenty to thirty minutes five times a week is enough to elevate your mood and energy levels to a good state. You can also try practicing yoga or some other form of meditative exercise that not only helps in getting rid of fatigue but makes you feel calm and positive as well.
Treat your depression and stress. When you’re stressed, your body tries to keep up with the anxiety in an attempt to cope with the source of stress. Sooner or later, if the stressor is still there, the body’s resources become depleted and exhaustion sets in. The result is feeling tired, frustrated and unfocused. With depression, it gets even worse. When you’re depressed, you lose the will to enjoy your normal activities, feeling generally lethargic and worn out. You consume your energy brooding and thinking about negative things—energy you can use to keep going.
If you think you’re stressed and depressed, find the source as soon as possible. You might want to seek help from a professional. You can also try to improve your lifestyle, exercise and keep a positive outlook. Having a goal gives you the drive to achieve things and it keeps you active and generally feeling great.
Check your medications. Some medications like antidepressants and antihistamines cause fatigue as a side effect. Sleeping pills can have that hangover effect in the morning. Some medications have caffeine in them that can cause you to sleep poorly, thereby contributing to fatigue. Consult with your personal physician about which medications are probable causes of fatigue so an alternate prescription can be given.
With today’s fast pace of living, fatigue is a very serious issue that needs to be addressed because it cuts into your work efficiency and overall lifestyle productivity. With the simple steps outlined above, you can start living and making the most of your potential.
No comments:
Post a Comment