Fatigue is a common problem among adults and it can have many contributing factors, including stress, sleep problems, poor diet, chronic health conditions and a sedentary lifestyle, to name a few. Making small changes to your diet, activity level and sleep schedule may not sound significant but together they can add up a major decrease in fatigue.
Step 1
Eat a healthy and balanced diet. Most of your calories should come from nutrient-dense foods, which provide steady energy, including whole grains, fruits, vegetables, lean sources of protein, low-fat dairy and unsaturated fats. Try to drink six to eight 8-oz. glasses of water every day. Finally, limit sugary, fatty, fried and processed foods to occasional treats; these foods are low in nutrients and tend to provide a quick energy fix that just as quickly leaves you feeling fatigued and sluggish.
Step 2
Eat frequently throughout the day. Eating six small meals rather than three large ones can help regulate your blood sugar and in turn, regulate your energy supply. Avoid skipping meals and keep convenient snacks, ncluding nuts, whole-grain crackers or apples, at work and in your car to satisfy hunger.
Step 3
Exercise every day. Even if you can't commit to a full hour at the gym every morning, find a way to work exercise into your daily routine. Regular exercise can help decrease fatigue and even help you sleep better, according to the National Center on Physical Activity and Disability. Exercising doesn't have to mean running 5 miles or lifting weights; getting active can be as simple as taking a walk around the block during your lunch hour, gardening or even housekeeping.
Step 4
Maintain a consistent sleep schedule. Getting adequate and regular sleep is one of the most important steps you can take to prevent fatigue so try to go to bed and wake up at the same time each day, even on weekends, and avoid oversleeping. Eliminate sleep disturbances, including outside noise, by running a fan or a white noise machine and avoid caffeine in the afternoon and evening. If you experience frequent waking or have trouble falling asleep on a regular basis, speak to your doctor about possible solutions.
Step 5
Identify sources of stress and take steps to cope with them. The body's emotional response to stress uses a tremendous amount of energy, leading to persistent fatigue, reports Harvard Medical School. It may be impossible to live a stress-free life but learning to deal with it can help you fight fatigue; consider relaxation techniques like meditation, tai chi, yoga, massage, aromatherapy and progressive muscle relaxation.
Tips and Warnings
- If you've made major improvements to your lifestyle but are still feeling fatigued, see a doctor. Fatigue can be a symptom of many other health conditions.
- Avoid caffeinated drinks such as coffee, tea and soda; they provide a temporary supply of energy before leaving you feeling even more tired than before.
