How many of us have gotten so tired we can’t even lift a finger and get accused of being lazy when you actually do not have enough strength to do anything. Here are some tips on how to handle fatigue;
1. Rule out health problems.
Fatigue is a common symptom of many illnesses, including diabetes, heart diseases, arthritis, anaemia, thyroid disease, and sleep apnoea. Talk to your doctor if you feel unusually tired.
Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.
2. Get moving.
The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.
“Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”
3. Strike a pose.
Although almost any exercise is good,yoga may be especially effective for boosting energy. After six weeks of once-a-week yoga classes, there is often a reported improvement in clear-mindedness, energy, and confidence.
It’s never too late to try, either. University of Oregon researchers offered yoga instruction to 135 men and women ages 65 to 85. At the end of six months, participants reported an increased sense of well-being and a boost in overall energy.
4. Drink plenty of water.
Dehydration zaps energy and impairs physical performance. Research shows that dehydration makes it harder for athletes to complete a weight lifting workout. So it’s reasonable to think that dehydration causes fatigue even for people who are just doing chores.”
Dehydration has also been shown to decrease alertness and concentration.
How to know if you’re drinking enough water?“Urine should be pale yellow or straw colored,” Judelson says. “If it’s darker than that, you need to drink water.”
5.Get to bed early.
Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep. If you do fall short on shut-eye, take a brief afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost.
6. Eat more often.
Some people may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level.
Favor whole grains and other complex carbohydrates. These take longer than refined carbohydrates to digest, preventing fluctuations of blood sugar.
If you start eating more often, watch your portion sizes to avoid weight gain.