Smart Ways to Fight Fatigue
By Sandy Schroeder
You recognize the feeling immediately. Fatigue lands and sweeps over you. You may be getting enough sleep, but low energy, boredom, unsolved problems, an overloaded schedule, or stress may be pushing the fatigue button.
But there are ways to fight back.
Take Control of Your Coffee – Caffeine can force the adrenal glands to work too much when they are at their limit, leaving you fatigued. Eat a protein breakfast before you have your first cup of coffee to buffer the effects of the coffee on your system. Consider substituting green tea with lower caffeine intake and don’t have coffee after 3 p.m.
Unplug and Shed Some Stress – Close your email and power off your phone for an hour. Set aside a quiet time when you arrive home so you can let go of stress and enjoy the evening.
Follow Your Circadian Rhythms - Exercise and sleep at the right time. Set a natural pattern, going to bed by 10 or 11 p.m., and getting up at 6 or 7 a.m., to match your natural circadian rhythms. If you exercise in the morning, instead of the evening, you will avoid having your adrenal glands kick in at night when they should be slowing down.
Let Go of Regret – A big fight or a big error at work can shut you down, creating fatigue and loss of motivation. Try to step back and compare your error or fight with the big picture. That makes it easier to accept and move on.
Stay Level with Protein – Heavy sugar binges can cause spikes in blood sugar creating exhaustion. Continued heavy sugar intake can cause obesity and trigger diabetes. Reduce your cravings for sugar, with its false surges of energy, by eating 90 to 100 grams of protein daily. Protein shakes, egg white omelets, turkey sausage, breast of chicken or hamburger patties all deliver real energy and fight fatigue.
Opt for Action – Get moving and get the oxygen flowing through your body. Reach out to friends. Go biking or running. Motion and good connections can cut right through fatigue.
Get a Boost with Vitamin B – Use B12 to keep your energy levels up. Take B complex vitamins or get your B12 in fish, eggs, and meat. Vegetarians need to watch their Vitamin B levels, eating vegetables such as beans that supply B vitamins.
If fatigue persists, see your doctor to be checked for anemia, Chronic Fatigue Syndrome, diabetes, mononucleosis, hypothyroidism or hypoglycemia.