Fatigue is a widespread complaint. Over time, physical and mental fatigue can lead to physical exhaustion and other health conditions.
Physical fatigue often manifests as difficulty with normal daily activities such as climbing stairs, exercising, or muscle weakness. Mental fatigue presents as difficulty concentrating or completing tasks. Mental and physical fatigue, while different, are often experienced together. Both mental and physical symptoms can make it challenging to carry out daily activities, including household chores, caring for others, and work. People with fatigue usually feel unrefreshed after resting or sleeping. Other symptoms include slowed response time, headaches, irritability, daytime drowsiness, apathy, lack of motivation, and sore or achy muscles.
Several health conditions can cause fatigue. The most common are iron deficiency, anemia, hypothyroidism, insulin resistance or diabetes, mental health conditions like anxiety and depression, insomnia, poor sleeping habits, nutritional deficiencies, sedentary lifestyle, certain prescriptions, and OTC medications.
Speaking with your doctor about your symptoms is the best way to identify underlying causes and medical conditions that may be affecting your energy. However, there are several things you can do to fight fatigue.
More Sleep = Less Fatigue
Many people don’t get enough sleep to stay focused and productive throughout the day. Avoiding naps during the day, taking time to relax before bed, and creating a schedule to encourage regular wake up and bedtimes are ways to improve sleep.
Caffeine temporarily increases energy by stimulating the release of catecholamines like adrenaline. However, caffeine can’t make up for inadequate sleep and can worsen feelings of exhaustion.
Increasing Water Intake
Simply being dehydrated can cause feelings of fatigue. Make sure to consume half your body weight in ounces every day, especially before and after physical activity.
Eat Whole Foods and Eat Often
The standard American diet has an excess of simple carbohydrates and sugars that cause spikes followed by steep drops in blood sugar. Over time, this type of fluctuation can cause feelings of exhaustion and other health conditions like insulin resistance and eventually type 2 diabetes. Eating often and consuming meals with adequate protein, healthy fats, vegetables, and complex carbohydrates encourage steady blood sugar and better health.
Move to Beat Fatigue!
Research has proven countless benefits of regular exercise. A single 15-minute walk can give you a quick energy boost because it increases circulation throughout the body. Regular exercise not only increases energy, but it protects you from cardiovascular disease, obesity, and helps maintain bones and skeletal muscle.
Want some more recommendations on how to manage your fatigue? Schedule a free consult with the naturopathic doctors at Living Wellness Medical Center by calling: 480-588-6856.