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- Rule Out Any Health Conditions & Identify The Root Cause. Fatigue can be caused by a number of health conditions; from sleep apnea, to arthritis, to heart conditions. Fatigue can also be caused by medication side effects. Make an appointment with your doctor to get to the bottom of your fatigue before making any assumptions.
Do you know the root cause of your fatigue? If not, make an appointment with your doctor to rule out any health conditions.
- Exercise & Movement. The thought of exercising while tired can often feel daunting. Despite this, exercise and movement have been shown to increase energy levels, self-confidence, and overall health.
Start small and don’t push yourself too hard in the beginning. Exercises such as aerobic activity, stretching, strengthening exercises, walking, biking, yoga, and other low-impact workouts have all been found to increase energy levels. Choose an activity you enjoy, to ensure you stick with it long term.
What kind of movement do you enjoy doing? Make a commitment to try and do it at least once this week.
- Stay hydrated. Hydration has the power to boost our awareness and concentration levels. To avoid dehydration, the Mayo Clinic recommends drinking about “15.5 cups (3.7 liters) of fluids per day for men,” and “about 11.5 cups (2.7 liters) of fluids per day for women”. Invest in a water bottle to ensure you always have water handy.
How much water do you currently drink? Make a plan to increase your water intake by setting reminders, and investing in a water bottle.
- Combat Stress. Stress has the power to zap our energy before our day ends. Stress hormones have also been shown to have negative effects on our sleep quality, and long-term health.
Use self-care to combat stress. Self-care is unique to each person. Examples can include meditation, mindfulness exercises, reading, movement, or even watching TV. Choose a form of self-care that you enjoy.
What do you do for self-care? What would you like to start doing more of?
- Improve Your Sleep Hygiene. Sleep can have a major effect on our energy levels during the day. Improve your sleep hygiene; by limiting electronics 30 to 60 minutes before bed, cutting down on caffeine during the day, prioritizing sleep, and keeping a consistent sleep schedule.
What steps can you take to improve your sleep hygiene tonight? Start small and make gradual changes over time.
Social Media Caption: Combat fatigue with these 7 sustainable lifestyle changes!
You know a few emotionally healthy people. Their relationships seem to go smoothly. They get their work done on time. Happiness appears to be their most common emotional state. They don’t have financial challenges. They maintain healthy body weight. They don’t seem to any more talented or intelligent than you. What’s the difference? Why do they manage life more easily and effectively than you do? Emotionally healthy people do things that others do not:1. Create healthy boundaries. Successful relationships require healthy boundaries. When boundaries are undefined or unhealthy, the relationship will eventually have a negative impact on your life. Consider where you’re vulnerable and create boundaries to protect yourself.
2. Delay gratification. Whether you want to finish school, lose 20 pounds, or get your work done before 5:00 pm, it’s necessary to delay gratification. For example, eating a cupcake now is more gratifying at the moment than declining. But in the long run, forgoing cupcakes will help you meet your goal of losing weight.• Those that act impulsively and can’t delay gratification lack the ability to follow through with wise long-term decisions. If you make life easy on yourself in the short-term, you pay the price in the long-term.
3. Emotionally healthy people can be by themselves. “By yourself” doesn’t mean sitting on the couch with a pizza and Netflix. You’re not alone. You actually have two companions with you.• Can you sit quietly, by yourself, with nothing but your thoughts? Or does anxiety about your life create too much discomfort? How much time do you spend distracting yourself from reality?
4. They are able to adapt to change. Do you go with the flow or does any change throw you for a loop? Emotionally healthy people are able to roll with the punches and maintain a positive attitude.
5. Deal with discomfort effectively. Those that can’t deal with emotional discomfort lead chaotic lives. It’s only when the discomfort of not taking action becomes so great that they’re finally able to do something. By then, it’s too late. When you can take a deep breath and take effective action in the face of emotional discomfort, life is a snap.
6. Love others. Only emotionally healthy people can truly love others in a positive way. To care, trust, and attach to another person honestly requires good mental health.
7. Take care of themselves physically. Do you only eat when you’re hungry? Do you make healthy food choices? Are you able to get yourself to exercise even if you don’t feel like it? Do you go to the doctor and dentist regularly? If your emotional health is up to par, you can do these things consistently.
8. Emotionally healthy people are reliable. Can people count on you to keep your word? Fulfilling your promises and obligations is one sign of emotional health.
9. Act proactively. Are you able to look ahead and see the potential sticking points and then avoid them? Or do you wait until the wheels are coming off before you take action? Living well isn’t just about skillfully dealing with challenges. Ideally, it’s about intelligently avoiding them when possible. Are you emotionally healthy? Emotionally healthy people do things that unhealthy people do not. The ability to control impulses and deal with emotional discomfort effectively are two of the most important components of emotional health. Do you need to make a change? Work to create habits that support these areas. While it’s possible to make these changes by yourself, getting professional help can be even more effective. Acquire these traits of the emotionally healthy and you’ll find that you’re living a life that you enjoy.
Here is to new beggining in the year 2021 with being healthy and changing your lifestyle for better. Reach out to me if you want to fresh start!
The next time you have a medical check-up, don’t be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you’ve been doing since you were about a year old is now being touted (along with other forms of regular physical activity) as “the closest thing we have to a wonder drug,” in the words of Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention. Judging from the research, it’s a well-earned reputation.
Walking can have a bigger impact on disease risk and various health conditions than just about any other remedy that’s readily available to you. What’s more, it’s free and has practically no negative side effects.
Walking for 2.5 hours a week—that’s just 21 minutes a day—can cut your risk of heart disease by 30%. In addition, this do-anywhere, no-equipment-required activity has also been shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp. In fact, according to some estimates, walking regularly could save Americans over $100 billion a year in health care costs. Even a quick one-minute jaunt pays off . A University of Utah study in 2014 found that for every minute of brisk walking that women did throughout the day, they lowered their risk of obesity by 5%. No more “I don’t have time” excuses!
Start walking, and you’ll be helping to make your community stronger, too. Social scientists have found that as more people take to the streets, neighborhood crime rates fall and the local economy improves. It’s also a wonderful way to meet new people and connect with neighbors. Take a walk with your children after dinner. It can promote better communication, reduce behavior problems, and improve academic performance.
Walking can even help your mood. A number of studies have found that it’s as effective as drugs for decreasing depression. It can help relieve everyday stresses, too. Tension starts to ease as the road stretches out in front of you. Mood-elevating endorphin levels increase. Many people and that walking helps clear the mind, too—you may even and the solution to a problem that’s been bugging you.
So don’t wait for your next doctor’s appointment to get inspired. Put on your shoes, step out the door, and rediscover the joys of walking.
Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following:
For adults of all ages
- At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
- Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
For pregnant women
The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.
At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days
Your body is a marvelous creation! It speaks to you when it’s doing great, and it also speaks to you when things aren’t so wonderful. But that’s the beauty of it – your body gives a ton of signals to let you know it’s in need of something so you can do what’s necessary to achieve optimal health.
Use these strategies to tune in to what your body is telling you:
- Assess how you feel each morning. The early morning hours are usually ideal for you to listen for your body’s signals. At that time of day, it’s usually very quiet, so you can pay closer attention to the physical signals. Each morning, determine whether you feel different from the morning before.
- Determine if you experience any new aches when getting out of bed.
- Figure out if you wake up feeling lousy, even after a sound night’s sleep.
- See if you wake up with any ailments that you didn’t go to sleep with.
- Compare the effects of different food choices. As you go through the motions day by day, it’s sometimes tough to maintain proper nutrition. Especially if you’re always on the go, you may end up making some poor food choices. As you do that, however, it’s important to see what kind of impact your food choices have on your body.
- Do you find that you’re more energetic when you have the recommended daily amount of fruits and vegetables?
- How effective are you in the gym after you’ve spent a day eating junk food?
- Does your mind function better at work when you eat vitamin-rich foods?
- Get regular checkups. Even if you haven’t seen or felt anything to worry about, it’s important to get regular checkups at the doctor just to make sure everything is intact. It’s sometimes possible, for example, for your cholesterol or blood pressure to be high and you have no idea.
- If you’re about to embark upon a stressful month at work, now would be a great time to get a checkup.
- Put a routine in place for doing checkups and stick to it.
- Know your body’s physical capabilities. Although you may consider yourself healthy and in good shape overall, there’s just so much the body can manage. Whether it’s exercise or mental work at the office, it’s important to know your limits so you don’t end up burned out and physically exhausted.
- It’s okay to work out until your muscles feel worn, but you’ll know if you’ve overdone it if the recovery time is longer than you expect.
- The same goes for mental exhaustion. You’ll feel like you’re coping through the long, stressful hours at work until you realize you’re motionless in bed when you should be up getting ready for work!
Paying attention to your body’s signals is a crucial part of maintaining good health. Remember that you rely heavily on your body to take you through the ins and outs of daily life, so you’re better off protecting it! Listen to your body’s signals and act accordingly!
I am the captain of my ship. I make my own decisions and take responsibility for my choices.
I listen to my intuition. I follow my heart. I define what success means for me instead of comparing myself to others.
I leverage my strengths. I figure out what I do well and what I love to do. I structure my tasks so that I can take advantage of my natural talents.
I manage my emotions. I focus on the things that I can control. I remind myself that how I respond to events is up to me. I can use any situation as an opportunity to learn and grow.
I make myself a priority. I take care of my health. I exercise regularly, eat a balanced diet, and sleep 8 hours each night.
I think positive. I look for the humor in difficult situations. I count my blessings and give myself encouraging pep talks. I know I can accomplish great things when I am willing to make the effort.
I take action. I make concrete plans and evaluate my progress. I take steps each day that bring me closer to my goals. I persevere through obstacles and setbacks.
Today, I chart my own path. I have confidence in myself and my abilities.
Fatigue can make you feel unable to handle the simplest task. However, you can identify the cause and treat it. Instead of reaching for another source of caffeine, consider finding the root cause of your weariness.
Fatigue doesn’t have to ruin your life, find some of the solutions.These issues might be causing you to feel tired:
1. Dehydration. You may be feeling sluggish because you’re not hydrated.· Instead of coffee or energy drinks, try water first. Water will hydrate your body and increase your energy levels. It’s an easy and quick way to treat fatigue.
2. Skipping breakfast. If you skip breakfast, then you’re at a higher risk of fatigue.· Breakfast helps you get the fuel you need for the rest of the day. It’s important not to skip it because it can leave you tired.· A good breakfast will have a mixture of proteins, carbohydrates, and healthy fats. One way you can fight fatigue is to eat nutrient-dense food that will help you feel full longer. Try oatmeal with blueberries on top.
3. Low iron levels. If your iron levels are too low, you will feel tired. Anemia is characterized by feelings of sluggishness and fatigue. Talk to your doctor about your fatigue and get your iron levels tested.· If you’re lacking iron, eat plenty of iron-rich food. Meat isn’t the only source of iron. You can also find this important nutrient in eggs, nuts, green leafy vegetables, and kidney beans.· It’s important to consume vitamin C with your iron. They work together in the body, so you want to make sure you’re getting both.
4. High amounts of sugar and junk food. These items raise your blood sugar levels and then make them drop, causing you to feel tired.· Fatigue is a common issue associated with blood sugar spikes and falls during the day.· You can fight this type of fatigue by avoiding simple carbohydrates and high amounts of sugar.· You can also eat foods that are higher in protein to help you feel full for a longer time, so you don’t feel the need to snack on junk food. Items such as meat, brown rice, sweet potatoes, peanut butter and more can help you control these spikes.
5. Caffeine addiction. An addiction to coffee, energy drinks, and other sources of caffeine can make you feel tired.·
High amounts of caffeine can affect your sleep and waking cycles. If you’re not able to sleep, then your next morning will likely be filled with fatigue. Drinking more caffeine simply makes the condition worse.· Try to cut down on your caffeine intake.
6. The glare of technology. The light created by your Smartphone, tablet, computer, or another device can affect melatonin levels in your body. This makes it more difficult for you to fall asleep and stay asleep, and you’re tired the next day.·
The solution is to avoid using these devices for a few hours before you go to bed.
Fatigue can be caused by multiple factors, but you can work with your doctor to find the one that is affecting you. You can treat fatigue and fill your life with more energy.