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Tips to Beat Fatigue

Fatigue can be a chronic and debilitating symptom of a health problem or it can simply be the result of lifestyle choices. In many cases, fatigue can be alleviated with changes in diet and sleeping patterns. However, if fatigue lasts longer than a few weeks, it might be the result of a medical condition that requires care. In order to prevent fatigue, it's necessary to stay active, healthy and limit emotional stressors where possible.

  1. Increase Aerobic Activity

    • A sedentary lifestyle can increase feelings of fatigue. Aerobic activity can be one of the best ways to replenish depleted energy. During exercise, the body receives oxygen that helps renew cells, increases immunity and boosts energy. Even a short walk or bike ride can help eliminate fatigue right away. However, a regular exercise program is probably the best defense. Health experts usually recommend between 20 to 30 minutes of aerobic activity at least three to five times a week. If necessary, start small and increase exercise over time.

    Limit Caffeine

    • After the initial rush, caffeine can wreak havoc on the adrenal glands and leave the body in a state of fatigue. Furthermore, it can increase sugar cravings or the desire for more caffeine. Eliminate coffee consumption or start the day with decaf. Limiting caffeine can help stabilize sleep patterns and sustain energy levels to minimize symptoms of fatigue. Also, reducing caffeine might help reduce cravings for quick-fix energy foods with lots of sugar or empty carbohydrates.

    Manage Moods

    • Doctors suggest fatigue can be the result of emotional turmoil or stress. Work, relationships, money problems or health issues can raise the amount of cortisol -- a stress hormone -- in the body. Deal with internal or external stressors to maintain a consistent energy level. A daily practice of yoga, meditation, listening to soothing music or spending time in a peaceful place can help the body deal with stress. Once emotional symptoms are addressed, fatigue usually decreases.

    Eat a Healthy Diet

    • Sometimes, fatigue is simply the result of a diet high in sugar, fat and processed foods. Like caffeine, sugar can give a temporary rush, but ultimately it depletes energy and causes fatigue. Eat sustaining foods, such as whole grains, raw or lightly cooked vegetables, and consume healthy proteins, such as fish, eggs or tofu. The body and brain cannot function without protein, especially in the morning. Start the day with breakfast in order to prevent the fatigue that commonly occurs in late afternoon.

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