Fighting Fatigue: 10 Strategies That Work
We are living in a society of worn out and exhausted people. Many people now have desk jobs or sit around throughout the day, which, but not using much real energy, helps make us feel zapped and more worn out because physical movement begets energy. We run around from work to chores to home where we confront more jobs without the necessary energy to complete these tasks. We spend Saturdays and Sundays stuck to video gaming systems, television displays and spend almost no time in the fresh air.
We spend time wishing we had more energy. We take poor shortcuts by downing energy drinks to help keep going, not understanding that these drinks have high amounts of sugar and caffeine which have landed a lot of people in hospital emergency rooms. The energy drink business, which nets approximately $10 billion per year is causing a growing number of patients, many of whom are young in being treated in emergency rooms for serious issues related to the substantial consumption of caffeine in drinks like 5-hour energy, Monster Energy and of course, Red Bull.
According to research by the Substance Abuse and Mental Health Services Administration, visits to hospitals as a result of energy drink complications doubled from 2007 to 2011. 20,783 emergency room visits reported energy drinks being a key cause of the health problem being treated, including headaches, panic, abnormal heartbeats, and heart attacks.
Many of us are overweight and engage in a diet filled with highly processed fake food that does not “nutrify” one’s body and simply weighs us down and helps make us worn-out and sickly.
Fortunately, there are natural and useful methods in fighting fatigue and increase your energy and vitality. Many of these methods and habits also can impede the process of aging.
Here are 10 Methods to help you with fighting fatigue:
- Make sure there isn’t something mentally or physically wrong. There are many actual physical explanation why you could have chronic fatigue, from thyroid condition, anemia, obstructive sleep apnea, heart related illnesses, to rheumatoid arthritis. The only way it is possible to see if these are the situation is to go to your doctor and be assessed for these kinds of diseases. Most can usually be treated or corrected to enable you to gain energy back.
- Pay attention to the medicines you take. Lots of drugs include fatigue to be a side-effect and just a handful of of them have this side effect disappear following continued use. If you are feeling especially fatigued once starting a medication, talk to your doctor to see if anything can be done.
- Exercise. Even though it seems rational that exercise makes fighting fatigue even worse yet, really the complete opposite holds true. Being physically active tends to enhance your energy levels, and also maximize the function of many of your body’s organs. Exercise can help you lose weight, which can further noticeably increase your energy. Based on the President’s Council on Fitness, Sports & Nutrition, lower than 5% of adults participate in 30 minutes of physical activity each day. More than 80% of adults don’t satisfy the guidelines for cardio exercise that is known to enhance energy and vitality, especially as we age.
- Try yoga. Yoga is one exercise that has been proven to develop confidence, help with fighting fatigue, and clear the brain. Various types of yoga are great for almost any fitness level. Yoga has been determined to be useful by analysis in males and females over the age of 65, who are apt to have a real predicament with fighting fatigue.
- Keep from becoming dehydrated. Keep a water bottle filled and chilled to get more energy by reducing dehydration. Analysis on athletes shows that becoming dehydrated decreases energy in their activities. Even if you’re not athletic, keeping hydrated with water will give you that extra bit of energy.
- Get adequate rest. The best way to get adequate sleep is always to go to bed earlier to get not less than 7-9 hours rest. In a 2004 review, it was found that those who acquired sufficient sleep were more vigorous and documented significantly less fatigue. Naps are other strategies to renew your energy level. Try for short naps, no longer than 30 minutes. Any longer than that and you’ll have difficulty sleeping at night time. One review showed that a nap followed by a small amount of caffeine like a 5-ounce cup of coffee or tea can regain your energy all the more.
- Consider omega-3 fatty oils. Fish oil supplements are good for you in lots of ways. One way, as demonstrated by a 2009 Italian analysis, to enhance energy and have quicker mental reaction times, is to take fish oil capsules containing omega 3 fatty acids. The capsules also renewed physical vigor.
- Become mindful of your individual circadian rhythm. Every person differs when it comes to when they’ve got the most energy. Determine whether you’re a morning person or a night owl and work with it rather than in opposition to it. If you have especially challenging tasks to do, opt to perform them when you might have the most energy to work with.
- Lose weight. Carrying extra weight can be tiring and the only way get rid of that tiredness is to commence a healthy exercise and diet plan that will help you drop the weight and feel more energetic. There are no specified diet programs which work any better compared to creating a calorie deficit and working out at least 30 minutes each day.
- Eat smaller sized meals. Large meals rob you of your energy because the body requires to employ a great deal of energy to digest them. Think about a time you ate a buffet, where everybody normally eats too much food, versus a meal that involved a salad. More likely than not when you left the buffet you felt fatigued and hoping somebody would wheel you out of there, as opposed to the energy you experienced after a raw whole food meal such as a salad. Smaller and regular meals will keep your blood sugars from fluctuating, giving you constant levels of food energy during the day.
Any one of these 10 strategies for fighting fatigue will help you regain your energy. All you need do is find the one(s) that work best for you.
… a poor immune system
… heart problems
… acid reflux, heartburn
… migraines, headaches and backaches
… chronic tiredness
The secret about how to overcome stress is to keep your cortisol levels under control. Cortisol, more well known as the “stress hormone”, can ruin many of your bodily processes. Firm deadlines, ridiculous schedules, a fast-paced society and not enough time daily to accomplish what you need – all of these challenges can lead to regular occurrences of stress.
How to Overcome Stress by Keeping Your Cortisol Normal
Cortisol amounts rise in your body 1 of 2 methods. When your mind triggers a “fight or flight” reaction to something that is going on in your life, cortisol is produced. Whenever your cortisol levels are high, the cardiovascular and respiratory health actually starts to drop quickly. As you can tell in the checklist above, multiple bodily processes can be affected in a negative manner.
Cortisol can also be naturally found in higher levels in some foods. So whether stress comes from an exterior source, or you get excessive cortisol from the foods you eat, you can come to be anxious and stressed-out. Cut back on the foods which are known to deliver elevated levels of cortisol, and you cut back on your stressed-out periods.
Here’s how to maintain your cortisol quantities where they need to be. Drop chewing tobacco and cigarette smoking. Limit your caffeine intake. This means fewer coffees, sodas and also energy drinks, especially those that are loaded with sugar.
Cut back on the number of starchy carbs in your daily diet. Meaning eating a lot fewer foods like potatoes, french-fried potatoes, breads, potato chips and pizzas. Exercise regularly, get enough rest and keep hydrated. Keep in mind that during exercise, cortisol will increase naturally, so when you are done working out, savor some “recovery based” physical activities such as yoga or Pilates, or simply take a peaceful walk.
You may also practice mindfulness meditation and visualization to control your levels of stress. Tell yourself any time you see a stressful scenario developing, you will respond to it with a calm attitude. Visualize yourself relaxed and quiet, recognizing the stressful occasion, but not giving into it.
For the best results in learning how to overcome stress is to blend several of the effective stress-relief tips mentioned to get a cool, low-anxiety reaction to life’s strains and stresses.
A Good Definition of Stress
Stress is what you are feeling when you have to handle more than you might be accustomed to. When you are pressured, your body responds as though you are in real danger. It makes hormones that speed up your heart, cause you to breathe faster, and provide you with a burst of vitality. This is known as the fight-or-flight stress response.
Some stress is common and even beneficial. Stress will help if you need to give your very best or respond quickly. For instance, it can help you win a race or complete a crucial job promptly.
But if stress takes place too often or continues too long, it can have undesirable consequences. It can be linked to head aches, an upset stomach, back pain, and sleeping problems. It may weaken your immunity mechanism, making it harder to fight off disease. If you already have any adverse health issue, stress can make it worse. It could make you moody, tense, or even depressed. Your human relationships are affected, and you might not succeed at work or school.
How can you measure your stress amount?
Sometimes it is obvious where stress is originating from. You can expect stress in a significant life change like the death of a family member, marriage, or having a baby. But in other cases it might not be so clear why you feel stressed.
No matter the definition of stress, it’s important to determine what causes stress for you personally. Everyone feels and responds to stress in different ways. Monitoring your stress may help. Get a notebook, and write down when something causes you to feel pressured. Then write how you responded along with what you did to handle the stress. Monitoring your stress levels will help you find out what is causing your stress levels and exactly how much stress you are feeling. Then you can take steps to relieve the stress or handle it better.
How can you avoid stress?
Regardless of the definition of stress, it is a fact of life for most of us. You may not be able to get rid of stress, but you may look for ways to reduce it.
Below are a few methods worth trying:
- Learn good ways to manage your time. You may get more completed with significantly less stress if you make an agenda. Think about which things are most critical, and do those first.
- Find better ways to cope. Look at the way you have been coping with stress. Be honest as to what works and what does not. Consider other considerations that might are more effective.
- Take proper yourself. Get plenty of rest. Eat well. Don’t smoke. Limit how much alcohol you drink.
- Try out new ways of thinking. When you find yourself beginning to get worried, try to stop the thought processes. Or write down your worries and work on releasing issues you cannot change. Learn to say “no.”
- Speak up. Being unable to discuss your needs and issues creates stress and can make negativity worse. Aggressive communication will help you express your feelings in a thoughtful, tactful way.
- Ask for support. People who have a robust network of friends and family handle stress better.
Sometimes stress is just too much to handle alone. Talking with a good friend or loved one may help, however, you may also need to see a therapist.
When it comes to the two genders the signs of depression in women are much different than the signs of depression for men. To begin with the female of the species is just more prone to depression than are the males, and the causes of depression in women are frequently different as are even the resulting patterns of symptoms.
There are numerous factors contributing to the signs of depression in women including factors like reproductive hormones, the way a women responds to stress, and social pressures. Understand what these factors are and learning about them is a very good start to helping you reduce your overall risk of depression, and to be able to treat it effectively if it does occur.
Understanding Signs of Depression in Women
Depression is not just a “bad mood” or a “case of the blues”. On the contrary, depression is frequently a serious condition that can affect every aspect of your daily life. Depression can easily disrupt your social life, interpersonal relationships, career prospects, and, probably worst of all, your sense of your own self-worth. The National Institute of Mental Health estimates that about one in every eight women will develop depression symptoms at one point or another during her lifetime. This is roughly twice the rate of depression in men.
But the good news is that depression, even severe depression, is very treatable. The more understanding you have about the implications of depression symptoms in women, and the impact depression can visit on your life the better prepared you are to deal with depression symptoms head on should they take place.
Depression symptoms in women.
The signs of depression in women are not hard to determine when you understand what to look for. Common depression symptoms include:
Long term bad mood
Lack of interest in activities you previously enjoyed
Persistent feelings of guilt, or hopelessness, lack of self-confidence
Thoughts of suicide or constant thoughts of death
Changes in sleeping habits (sleeping less or more)
Changes in appetite; rapid weight gain or loss
Unable to concentrate on even simple tasks
Low energy levels, quickly fatigued
Unique signs of depression in women versus those in men
While the warning signs and symptoms of depression in women are the pretty much the same for both men and women, overall women experience some specific symptoms more frequently than do men. One example of this is what is known as “seasonal affective disorder”, the depression brought on by the lower levels of sunlight in the winter months, is far more common in women than men. Women are also far more susceptible to “atypical depression”.
The symptoms of atypical depression, are sleeping more, eating more (especially carbohydrate heavy “comfort” food) and rapid weight gain. Rather than sleeping less, eating less, and losing weight, additionally, women suffer guilt feeling at a much higher rate than do men.
Women also suffer thyroid problems much more than men. Because the disease hypothyroidism can cause depression, all women should consult with their doctor to assess this possibility before committing to a therapy regimen.
Always remember that, regardless of the symptoms, depression is a successfully treatable disease. There are qualified medical personnel available to help you through this challenge; all you need do is ask!
Signs and Symptoms of Depression
Do you experience the signs and symptoms of depression? Certainly most of us feel sad, lonely, or depressed at different times. And becoming temporarily despondent is really a valid and typical emotional response to loss, life’s problems, or a damaged self-esteem. But if these emotions become overwhelming and continue for a long time, they will prevent you from leading a normal, active life. This is when you need to know and understand the signs and symptoms of depression.
The subject of depression is far too large and complicated to be covered completely in this very short piece. Instead, this piece is aimed at alerting the reader to some of the more common signs and symptoms of depression so they might be motivated to seek qualified help.
Most Common Signs and Symptoms of depression
As put forth by the National Institute of Mental Health, the most common signs and symptoms of depression frequently include the following:
- Difficulties concentrating, remembering particulars, and making decisions
- Fatigue and decreased energy
- Feelings of shame, worthlessness, and/or helplessness
- Thoughts of hopelessness and/or pessimism
- Insomnia, early-morning wakefulness, or, conversely, sleeping too much
- Being easily annoyed, restlessness
- Loss of desire for activities or interests once pleasant, as well as sex
- Overeating or appetite loss
- Persistent pains or aches, headaches, cramping, or digestive system troubles which do not lessen despite treatment
- Constant sad, troubled, or “empty” feelings
- Ideas about committing suicide, or actual suicide attempts
If not treated, these signs and symptoms of depression could easily become much worse and persist for quite a long time. Untreated, they can easily bring about untold suffering and even trigger suicide attempts.
Recognizing the signs and symptoms of depression is frequently the greatest barrier to the diagnosis and treatment of clinical or major depression. Sadly, approximately half the people that experience symptoms are never clinically diagnosed or treated for their illness.
Now that you know the most common signs and symptoms of depression to look for don’t hesitate to schedule a visit to your healthcare professional should one or more of these danger signs be present in your life, or in the life of a loved one.
Depression is not a life sentence and can be treated successfully. But you must ask for that help when you become aware you need it.