Fight chronic fatigue with these quick tips
Do you sometimes feel exhausted and run down, even though you've been getting enough sleep? If so, you're not alone. Many people struggle with fatigue at some point in their lives. There are a number of possible causes of fatigue, including dietary issues, lack of exercise, and underlying medical conditions. Fortunately, there are also a number of things you can do to fight fatigue and feel more energetic. It is also important to talk to your doctor if your fatigue is severe or persistent. They can help you rule out any underlying medical causes and develop a treatment plan that's right for you. In this article, we'll share some tips on how to fight fatigue. We'll cover dietary changes you can make, lifestyle tweaks to boost your energy levels, and natural supplements that can help.
Diet
One of the first things you can do to fight fatigue is to take a close look at your diet. According to certified nutrition coach Rosemarie Mitchell "Carbohydrates are the macro nutrient of choice that provide energy. However, not all carbs are created equal. Choosing complex carbs such as whole grains which include brown rice, popcorn, oatmeal and bulgur, will give you fiber and B Vitamins which enhance long-lasting energy. Complex carbs are also released into the bloodstream gradually. On the other hand, refined carbohydrates (white flour products such as pastries and sugary snacks) are not the best options as sources of energy. They are stripped of essential fiber and B Vitamins and are usually high in refined sugar. Sweet potatoes, apples, bananas, oranges, spinach, nuts and seeds, and legumes such as beans and peas, will boost energy levels. Proteins such as salmon, eggs, and legumes (these are high in both protein and carbohydrates) are also a great source of sustainable energy, especially when combined with complex carbohydrates." In essence, eating a balanced diet that includes plenty of fruits, vegetables, and whole grains is crucial for maintaining energy levels. You should also make sure you're getting enough protein. Protein provides the building blocks for energy production in the body. So, if you're not getting enough protein, you're likely to feel tired and run down. In addition to eating a healthy diet, it's also important to make sure you're staying hydrated. Dehydration can cause fatigue, so be sure to drink plenty of fluids throughout the day. Rosemarie shares that "drinking at least half your body weight in water daily can re-energize the cells, resulting in less feelings of fatigue and more alertness". Finally, if you suspect that your fatigue might be due to a food intolerance or sensitivity, it's worth working with a Registered Dietitian to identify any potential triggers. Once you know what foods to avoid, you can start feeling more energetic in no time.
Lifestyle
In addition to making dietary changes, there are a number of lifestyle tweaks you can make to fight fatigue. First, it's important to get enough sleep. Most adults need 7-8 hours of sleep per night. If you're not getting enough sleep, you're likely to feel tired during the day. It's also important to get regular exercise. Exercise helps to increase energy levels and can even help you sleep better at night. Just be sure not to overdo it, as too much exercise can actually lead to fatigue. Finally, try to reduce stress in your life. Stress can take a toll on your energy levels and make you feel more exhausted. If you're feeling stressed, there are a number of things you can do to manage it, including yoga, meditation, and deep breathing exercises.
Natural supplements
There are a number of natural supplements that can help fight fatigue. Some effective options include:
Iron
Iron is an important nutrient for energy production. If you're low in iron, you're likely to feel tired and run down. Talk to your doctor about whether you might need an iron supplement.
Magnesium
Magnesium is another important nutrient for energy production. It's also known for its ability to help reduce stress levels. If you're struggling with fatigue, a magnesium supplement might be worth considering.
Rhodiola rosea
Rhodiola rosea is an herbal supplement that's often used to fight fatigue. It's thought to help increase energy levels and reduce stress. If you're interested in trying Rhodiola rosea, talk to your doctor first.
Remember:
If you're struggling with fatigue, there are a number of things you can do to fight it. Start by making dietary changes, such as eating a balanced diet and getting enough protein. You should also make sure you're staying hydrated and reducing stress in your life. Finally, consider taking natural supplements, such as iron, magnesium, or Rhodiola rosea. If your fatigue is severe or persistent, talk to your doctor. They can help you rule out any underlying medical causes and develop a treatment plan that's right for you.
