Feeling fatigue? Here’s why and how to combat it.
Feeling occasionally run-down or tired is a typical consequence in everyday life, but what if it is more than that? Fatigue can often be confused with sleepiness, but is actually quite different. Instead of feeling drowsy, there is a lack of motivation and zero energy. While this doesn’t necessarily warrant a cause for concern right away, on-going fatigue could indicate that certain lifestyle aspects need to change.
Causes of fatigue can vary from a poor diet, lack of exercise, disrupted sleep patterns, and illness. To know how to reduce fatigue, first determine where it might be coming from and what can be done to manage it.
Lack of sleep can take a toll on mental abilities and affect physical health, according to Healthline. The body needs sleep to restore chemical balance and create new connections in the brain. Physically, it can also cause a weakened immunity, high blood pressure, and careless accidents due to drowsiness.
While rigorous physical activity can cause exhaustion, a lack of it can cause fatigue. Continuing a low performance rate can eventually cause further fatigue, and therefore make physical tasks more difficult and tiring.
Poor dieting can also cause fatigue. According to Comfort Keepers, the body needs a constant source of nutrients to function properly. If not given the proper supply, then the body will be sluggish and feel more tired. Also, overeating can be a cause of fatigue because the body is working extra hard to digest the extra intake of food.
Consuming too much caffeine or alcohol will also have the undesired effect of sluggishness and fatigue. Not only can alcohol consumption cause long-term damage to the liver and the pancreas, it can also cause digestive issues. Caffeine, on the other hand, can be good for the body in low to moderate consumption rates. However, too much of it can cause unwanted side effects, one of those being fatigue. According to Healthline, while drinking coffee or an energy drink may give a temporary boost of energy and awareness, it can have a rebound affect once it wears off. This can leave the body more tired than it was prior to drinking caffeine. A constant intake could prevent this effect, but then it could result in a negative effect on sleeping patterns, another known cause of fatigue.
How to help reduce fatigue:
Drink plenty of water.
Not only does this help with an illness like the
cold or flu, but it’s also important to keep the body
hydrated. Staying hydrated can also help the body
perform better overall, according to One Medical.
Exercise on a regular basis.
Cardiovascular health is important, and regular
exercise can help reduce physical and mental health
risks. According to the Mayo Clinic, it can improve
mood, boost energy, and promote a better night’s
sleep.
Get a full night’s sleep.
Trying to sleep for at least 8 hours every night is
essential to the fundamentals of good health, according Healthline. Quality sleep also helps maintain the
immune system and metabolic function.
Avoid things that cause stress.
Many factors in life can cause stress. The key is to
spot these stressors and try to avoid or manage them.
This can be anything from a stressful work environment to major life changes and relationship conflicts.
Implementing these methods should help reduce the frequency of fatigue and help the body avoid or manage the causes. However, if steps have been taken to reduce fatigue and the symptoms are still present, it may be time to visit a doctor. There may be a
underlying medical issue that is causing fatigue.
According to Healthline, there warning signs, when paired with fatigue, could warrant a visit to the doctor: fever, sensitive to colder temperatures, depression, insomnia or knowing that lifestyle factors are not contributing to fatigue.
If the doctor does in fact suspect that the fatigue is caused by a medical condition, additional test may be conducted. Overall, fatigue can be a manageable health issue and should not be taken lightly when concerning the affects it can have on mental and physical health.
NO BAKE ENERGY BITES
Prep: 20 min.
Refrigerate: 2 Hours
Yield: 25 Servings
Ingredients:
• 2 1/2 cups quick oats
• 2/3 cup almond flour
• 1/8 teaspoon salt
• 1 cup creamy peanut butter or any other nut butter you like
• 1/2 cup honey plus more, if needed to make them stick
• 1/2 teaspoon vanilla extract
• 1 1/3 cups mix-ins
Instructions:
In a large bowl, combine oats, almond flour and salt.
Add peanut butter, honey and vanilla and mix until well combined (I start with a spoon and then use my hands). Add mix-ins and stir to combine. Roll the mixture into tightly packed golf ball sized balls. Refrigerate until firm, a couple hours. Store in the fridge.
Mix-ins:
Add any chopped nuts, seeds, dried fruit or chocolate
that you like. Here are some ideas:
Oatmeal Raisin Cookie Energy Bites: Dash of ground
cinnamon, raisins and walnuts.
Blueberry White Chocolate: Dried blueberries and
white chocolate chips. Dried cranberries or cherries
would be great in this one, too.
Trail Mix Energy Bites: Nuts, seeds and dried fruit.
M&M Energy Bites: Mini M&M’s and mini chocolate
chips.
Health Life Magazine 