Fatigue zaps the passion for life out of millions of adults daily. No one wants to stay exhausted and tired and by identifying the source of the energy drain, an energetic and productive life can return.
Do workdays seem endless? Are household demands overwhelming?
Seven simple steps may hold the key to discovering the path back to vigor
- Keep blood sugar evenly elevated. Mini meals throughout the day(every 3-4 hours) instead of three major meals help to keep blood sugar levels steady. This method prevents high and low severe sugar swings that can greatly affect energy and mood.
- Incorporate brief bursts of exercise into the daily schedule. Before skipping over this step to number 3, consider this: a 10-minute walk provides 2 hours of energy when feeling low. This is a cheap investment with considerable returns. Numerous studies have reinforced the fact that exercise elevates mood and lessens fatigue.
- Examine the diet for energy zappers. Focus on low-fat foods and add foods rich in Omega-3, Magnesium, and Glutamate, proven fatigue fighters. Albacore tuna, salmon, walnuts, flax seeds (try Uncle Sams Cereal), olive oil and winter squash are high in Omega-3. Almonds, cashews, spinach, shredded wheat, potatoes, oatmeal, and peanut butter are rich in magnesium. Find glutamate (NOT MSG) in cheese, milk, peas, and mushrooms.
- Recruit the power of scent. Experiment with essential oils, shake droplets onto a light bulb or into a small fan. Bowls of citrus in family rooms or workspaces can pack a subtle but hardy punch to more than one sense. A room filled with citrus scents, rosemary or ginger is sure to invigorate.
- Liven up with color. Designers and artists know that color is critical to mood and energy. Minimize whites, blues, and blacks and energize work and home areas with red, orange and yellow hues. These rules should carry over to wardrobe selection as well.
- Crank up the volume…..but select music wisely. Select tracks without lyrics or loud drumming. Experiment with piano and flute instrumental pieces, selecting songs with moderately fast tempos with high frequencies (try Mozart Violin Concertos 3 and 4).
- Don’t forget to drink. Attempt to drink 6-8 glasses of water throughout the day, an old adage, but dehydration is one of the primary causes of fatigue. Dehydration causes a reduction in blood volume and lowers the blood flow to major organs, slowing the brain.
Don’t hesitate to seek medical attention if fatigue symptoms:
- are persistent
- are not only occasional
- are not receptive to lifestyle changes
Your physician may choose to rule out thyroid abnormalities, depression, sleep apnea or allergies in addition to other conditions. Fatigue, in a persistent state, may be an indicator of a more serious condition.
Are you chronically tired? Let me know in the comment box below.