Are exhaustion and fatigue part of your life? There are many things that can cause fatigue. A disease or health problem can result in feeling exhausted. If you feel constantly tired, it’s always important to check with your medical professional if you have felt fatigued for a while.
There are other significant factors that can be causing you to feel tired all the time. Poor eating habits, staying up too late, working too hard, and high stress can all contribute to fatigue. You are probably aware of many of these causes, but here are some simple changes you can make to start feeling better.
Ways to help exhaustion
Eat several small meals
I learned this tip when I was struggling with hypoglycemia (low blood sugar) over 30 years ago. One time I remember most vividly was when I was working a temporary job at a large company. On a morning break, I was in the hallway talking to a co-worker and I passed out! Of course it freaked out those around me, but when I came to, I knew I had to eat.
When you feel tired or hungry do you eat everything in sight? What happens then is that the body’s energy will go to digesting a heavy or big meal. So if you eat smaller meals and then have several small snacks in between your meals, that helps stabilize your blood sugar and provides the body with the necessary energy it requires without overloading it by working hard on digestion.
Sometimes when we feel so tired and more things on our “To Do” list than we can possibly get done. It’s easy to think we don’t have time for a nap. Yet by taking even 20 minutes to get a quick nap, that boost in energy can help us feel better and get even more done.
Exhaustion caused from lack of enough sleep or stress can be eased with a nap. Taking a nap during the day will rejuvenate your energy levels making you feel stronger. When I was really exhausted, I would actually set an alarm so I could take a 20 minute nap during lunch. I did whatever I could to get my rest.
I was getting at least 8 hours of sleep a night but I was struggling with deep fatigue and needed some extra cat naps. Creating a regular sleep pattern where you get 7-8 hours of sleep every night will help your body get good rest regularly. Yet sometimes there are a number of circumstances when our body needs some extra rest.
Change your eating habits
What you eat and drink on a daily basis has a MAJOR effect on how fatigued you feel. The easiest step is to increase the amount of water you drink on a regular basis. Most individuals who feel fatigued are usually dehydrated and increasing the quantity of water taken can help deal with fatigue.
Eating a high quality (no sugar) breakfast with protein is one of the most important strategies to deal with fatigue during the day. A healthy breakfast will ensure you start the day with the fuel you need to handle your day.
Become aware of exactly how much caffeine (coffee, black tea, sodas, etc.) you consume each day. A cup or two of caffeine will boost the energy needs of the body. However, as I’ve mentioned in an earlier post, caffeine can imitate sugar. You get the rush of energy and later you can experience a blood sugar crash. Too much caffeine can change how your body responds to fatigue.
Each person is different but start becoming aware of how you feel immediately after you eat or drink something and then check in with how you feel a few hours later.
Get some sun
Spending fifteen minutes in the sun can do you to help with fatigue. The sun is an excellent source of the vitamin D, that is known to act with vitamin B in fighting fatigue. Some studies have shown that spending time in bright light can help lessen fatigue while also helping improve sleep.
Your individual energy, focus and resources are extremely important and can make a big difference to you, for those you love, and for how you can serve. Try these steps and find what will work for you to feel more energy.
If you find you are still struggling, my signature program has helped many clients double their energy within 90 days. Don’t settle for constantly feeling tired. Time is much too precious.