12 Ways To Combat Fatigue And Increase Your Vitality
How to generate more Energy for daily life and reduce mental stress and fatigue
Are You Tired, Too?
You are not alone!
We live in a society of tired and worn-out people. Many people have desk jobs or sit around all day, which, while not using much actual energy, tends to make us feel mentally stressed and fatigued. We run around from work to chores to home. Here we face more chores and often lack the energy needed to accomplish these tasks. We spend weekends stuck to gaming systems, computer and television screens and spend little time outside doing physical exercise.
What is it about Energy and Fatigue?
Energy is a very complex issue. We spend time wishing we had more energy. We take unhealthy shortcuts by downing Red Bull energy drinks or one cup of coffee after they other to keep us going, not realizing that these drinks often contain large amounts of sugar and empty calories.
They may give you so much caffeine that you will feel your heart race, stumble, you feel jittery anxious or worse. Coffee overdoses have landed many people in hospital emergency rooms. The energy drink industry, which nets an estimated $10 billion per year, produces a rising number of patients for doctors and hospitals, many of whom are young.
According to a report by the Substance Abuse and Mental Health Services Administration, visits to hospitals because of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits cited energy drinks as a primary cause of the health condition being treated, including headaches, anxiety, irregular heartbeats, and even heart attacks.
Many of us are overweight and eat in a diet full of processed and fake foods that do not nourish our bodies and only weigh us down and make us tired, fat and sick.
There are natural and effective ways you can combat fatigue and increase your energy and vitality. Some of these techniques and habits can also slow the aging process.
12 Ways to Fight Fatigue
1. Rule out Physical Illness
Many physical reasons may cause you to feel tired a lot. It could be thyroid disease, anemia, sleep apnea, heart disease, arthritis, or a chronic lingering infection. Medication side effects also can be a cause of fatigue. The best way to find out if you have a health condition that needs treatment is to visit your doctor and be evaluated for these diseases. If all seems to be "normal" and you still feel as tired as before, consider booking a free call with Dr. Christine to find out what else it could be.
2. Exercise More
While it would seem logical that exercise would make fatigue worse, the opposite is true. Being physically active boosts your energy levels in the long run and maximizes the function of many of your body’s organs.
Exercise can also help you to lose weight, which can further increase your energy. According to the US President's Council on Fitness, Sports & Nutrition, less than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults do not meet the minimum guidelines for having enough movement to increase energy and vitality, especially as they age.
3. Do yoga or TaiChi
Yoga and TaiChi are forms of meditative exercise. Both have been shown to improve confidence, lessen fatigue, and clear the mind. Many types of Yoga or TaiChi are available and ideal for any fitness level.
Especially TaiChi has been found to be helpful in men and women over 65. TaiChi increases muscle strength, balance, stamina, brain function, fatigue and - especially in a social setting like a group - even your happiness. TaiChi can be done anywhere, getting down on the floor is not necessary to practice it.
4. Drink enough Water!
Keep a water bottle filled and chilled for more energy by fighting dehydration. Research on athletes has shown that being dehydrated zaps their energy.
If you don't drink enough, your brain shrinks and you feel more tired. Even if you’re not athletic, staying hydrated with water will give you that added bit of energy you deserve.
How much is enough? Rule of thumb is at least 1/2 oz per lbs of ideal body weight. E.g. a 150 lbs person needs at least 75 oz of water daily.
5. Get a good night's Sleep!
The best way to get enough sleep is to go to bed early and get at least 7-8hours of sleep (for adults). In one 2004 study, it was found that people who got adequate sleep were more vigorous and reported less fatigue.
Short naps are other ways to freshen up your energy level. Try to nap no longer than 20 minutes. Any longer than that, and you will have difficulty sleeping during the night. One study showed that a nap followed by a small quantity of caffeine such as a 5-ounce cup of coffee or tea can restore your energy even more.
6. Get an individual Supplementation Plan
If you can't eat optimally (and most people in our modern world can't), you want an individual supplementation plan.
Why not just take this or that? We are all individuals, with a different genetic makeup, a different physiology, biochemistry, historical, cultural, and emotional makeup.
I see nutrition and supplementation like a symphony. They need to work together if they are to make a difference. Try just one supplement in isolation and it is like listening to just the drummer in an orchestra. It's just not good.
7. Know Your Circadian Rhythm
We are all different in terms of when we have the most energy. Find out if you’re a morning person or a night owl, and work with it instead of against it.
If you have especially demanding activities to do, choose to do them when you have the most energy to work with. This is especially hard for shift workers or frequent time zone travelers.
8. Choose to Eat more vegetables and Fruits
It is proven that increasing the amount of vegetables and fruits in your diet makes you feel happier and more energetic.
It's a linear correlation, meaning, that eating 8 servings daily makes you feel twice as happy as 4 servings. (up to 8 servings daily). And the effect can start as early as the next day!
For a selection of healthy food choices at every budget, get my book: "Eating for Vibrant Health and Explosive Energy"
9. Shorten Your Daily Eating Window
Shortening your daily eating window is not just helpful to generate energy, but also to lose weight and age more slowly.
Whether you call it intermittent fasting, time-restricted eating or just eating like our ancestors did. Main thing is, together with all other tips: It Works!
Check out my fun little book :"The F-Word Diet" for stories and advice around intermittent fasting.
10. Find your Why
If you don't have a clear purpose and a sense of why you are here on this planet and why you want to do what you are doing, this can lead to fatigue and even depression.
If you need help around this, talk to us to get our help in finding out.
11. Get Creative
Find a hobby or activity that gets you to sparkle, light you up and makes you feel needed, energized and happy.
For some people that may be painting, writing, sewing, crafts, and more. Read more about creativity and what you can do here.
12. Stop Procrastinating and Start Living Your Best Life!
Don't put living fully and with passion, purpose, and energy on an awfully long bench...
Every day counts. Don't end your life feeling regret for all the things you could have done but never took the risk to explore and do.
A good health or life coach can help you to live your best life every day.
