Fatigue is a state of weariness and lack of motivation. It's different from drowsiness, or the desire to sleep. Fatigue could be a sign of an underlying medical problem, but more often, it's a result of lifestyle habits. See a doctor if lifestyle changes don't increase your energy levels.
Step 1
Eat a healthy diet. Focus on whole grains, lean meat, low-fat dairy products, and fruits and vegetables. Consume a healthy breakfast that includes carbohydrates to stabilize energy levels throughout the day. Combine carbs with protein at lunch to fight afternoon fatigue, recommends Dr. Judith Wurtman, a food researcher at MIT. Consume multiple small meals throughout the day to keep energy levels high.
Step 2
Eat a variety of iron-rich foods. Iron enables blood to carry oxygen to the body's organs. Without adequate oxygen, fatigue occurs. Get more iron from lean red meat, liver, spinach, eggs, salmon, tuna and apricots. Men should aim for 8 mg a day. Women ages 19 to 50 need 18 mg a day, while women 51 and older need 8 mg a day.
Step 3
Drink plenty of water. Mild dehydration is a common cause of fatigue. Drink about eight glasses of water a day, and don't wait until you feel thirsty.
Step 4
Get adequate levels of sleep. Only 35 percent of adults get the recommended eight hours or more of sleep per night during the work week, according to a 1999 National Sleep Foundation Poll. Aim for seven to nine hours of sleep a night for optimal energy levels. Establish a regular routine. Try to get up at roughly the same time every day.
Step 5
Engage in moderate levels of physical activity. Inactivity can lead to fatigue. But don't overexercise because excessive exercise can cause fatigue as well. Perform moderately intense cardio 30 minutes a day, five days a week, or do vigorously intense cardio for 20 minutes a day, three days a week. Include 8 to 10 strength-training exercises with 8 to 12 repetitions of each exercise twice a week.
Step 6
Cut back on caffeine. A cup or two of coffee a day can make you feel more energized, but too much can cause you to crash. Drinking too much can also mask sleep deprivation.
Step 7
Drink in moderation. Alcohol abuse can result in fatigue, as well as increased risk of injury and chronic disease. Women should drink no more than one drink per day, while men should stick to no more than two drinks per day to prevent adverse health effects.
Step 8
Consult a counselor if you believe your fatigue is a result of a mental health problem. Fatigue can be a symptom of anxiety, depression, stress and grief. Get emergency help if you have thoughts of harming yourself or someone else.
Step 9
Review any medications you're taking. Some may cause fatigue, including antihistamines, cough/cold remedies, prescription pain medications, heart medications, blood pressure medications and some antidepressants. Ask your doctor about switching medications if you believe a medication is to blame for your lack of motivation.
Step 10
Consult a doctor if feelings of fatigue don't subside after two weeks despite lifestyle changes. Certain medical conditions can cause fatigue, including anemia, chronic fatigue syndrome, thyroid problems, diabetes and sleep apnea, according to MayoClinic.com. Seek emergency medical attention if fatigue is accompanied by abnormal bleeding; weight changes; abdominal, pelvic or back pain; severe headache; chest pain; shortness of breath; irregular or rapid heartbeat; or a feeling that you might pass out.
