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Fatigue is the distress signal that your body sends when life is too demanding. The condition can occur due to an underlying medical condition, but the most common reason is unhealthy lifestyle choices. Persistent weariness increases the risk for accidents and worsens anxiety and depression. By changing a few habits, you can increase your energy levels and improve your overall health.
Eat a Healthy Diet
Your body needs energy to support your unique metabolic requirements and active lifestyle. Start the day with a nutritious breakfast that includes complex carbohydrates. They provide a steady source of energy and increase your metabolism. Protein reduces lethargy and improves mood by stabilizing insulin and blood sugar levels. Iron-rich foods reduce fatigue by increasing the level of red blood cells, which transport oxygen throughout your body. A lack of potassium and calcium can also contribute to fatigue. Eating a combination of evenly spaced smaller meals during the day will provide a consistent source of energy. Drink plenty of water because dehydration can cause or worsen fatigue.
Skipping meals denies your body the essential vitamins and minerals that it requires. Some people consume large quantities of caffeine to counteract fatigue and boost their energy levels. Caffeine is beneficial in small amounts, but caffeine-laden energy drinks and similar beverages eventually worsen your energy deficit. Too much caffeine can also interfere with sleep. Alcohol and smoking deplete essential vitamins and minerals.
Get Adequate Sleep
Attaining sufficient sleep every night may be difficult due to school, work or personal demands, but chronic sleep deprivation can cause serious health issues. In addition to fatigue, sleep deprivation can cause diabetes, headaches and memory loss. Ensure that you sleep between seven and nine hours each day. As your body adjusts to the new schedule, you will fall asleep faster and sleep through the night.
Get Plenty of Exercise
It may seem counterintuitive, but a sedentary lifestyle can cause fatigue. Exercise reduces stress, and it boosts energy levels by helping your body to produce endorphins. Try to schedule at least 20 to 30 minutes of cardiovascular exercise five days per week. A brisk evening walk or bike ride can help increase energy levels as well. Exercise also helps you to sleep better at night. Limit your exposure to television and other electronic devices that encourage sedentary behavior. Turn these devices off at least 30 minutes prior to bedtime so that your mind has time to prepare for sleep.
Schedule Time to Relax
You should schedule recreational activities at least once or twice each week. Constant stress and pressure from your commitments can cause persistent fatigue. Learning how to relax can eliminate the insomnia that accompanies worry and anxiety. Focus on things that matter most by learning to say no to extraneous activities. Seek professional help if you need assistance coping with ongoing problems.
Fatigue is normally associated with unhealthy lifestyle choices. By making a few simple changes in your daily routine, you can counteract the effects of fatigue and live a fuller life.