Win the Battle Against Daily Fatigue
With 2021 underway and more than a few good things to look forward to this year, it is time to reassess some vital issues concerning your health. Let’s start with something basic like why you are always so tired.
It may seem obvious but getting too little sleep at night can leave you feeling depleted, irritable, and unable to concentrate. In addition, poor sleep can affect your heart, make you gain weight, and cause depression. Make sleep a priority at night by sticking to a regular schedule. Eliminate noise and distractions before retiring and try not to eat 2-3 hours before bedtime. Aim for 8-10 uninterrupted hours of ZZ’s.
Very simply, you may experience fatigue during the day because you are dehydrated. The body is composed largely of water and requires it to function properly each day. Sometimes fatigue and even hunger pangs are just signs that your body needs water. Go for 8-10 large glasses of water each day and start chugging it the moment you wake up every morning.
Sure, not eating enough can cause fatigue, but eating the wrong stuff is just as bad. Fast foods and junk, too much caffeine, and excessive amounts of sugar during the day will leave you feeling jittery, exhausted, and fat. Begin each day with a healthy breakfast and continue to feed your body throughout the day (5-6 times) with smaller meals and snacks. Consume lean protein (chicken, fish, eggs, low-fat dairy), low glycemic index, fiber dense carbohydrates (whole grains, veggies, and fruit), and steer clear of processed foods and trans-fats.
Often you may feel fatigue because you are not active enough. A sedentary lifestyle can cause all kinds of problems for the human body. Poor circulation, type 2 diabetes, obesity, high blood pressure, and depression are but a few of the symptoms of not getting enough exercise. If you feel too tired to take a walk, too underwhelmed to make it to the gym, maybe you just need to get up and do it! After the first 10 minutes or so, you’ll get acclimated and into the groove. Make exercise a regular priority and you’ll sleep well at night and have plenty of vim and vigor during the day.
If you have tried all of the above suggestions, but still feel overwhelming fatigue that lasts longer than a week, don’t hesitate to see your doctor. You may be struggling with food allergies, sleep apnea, anemia, an under active thyroid (hypothyroidism), early onset of type 2 diabetes, or clinical depression. Not to worry! If detected early enough and with a few lifestyle adjustments, most of these conditions are rarely life-threatening.
This year will be better than last year, and you can start it by taking control of your own health. Leave the lofty, unrealistic resolutions behind and make it simple- make it happen by eating better, getting more sleep, worrying less and becoming more active!
Tom Bonanti is a certified personal trainer and massage therapist (MA#40288) with his own one on one facility Pumpnincgym.com in Ft. Lauderdale. Contact [email protected] with questions or to set up an appointment today.