Expert advice for fighting fatigue
Are you waking up each morning feeling as tired as you did when you went to bed? Do you feel like you’re in a bit of a trance throughout the day? If so, you are like thousands of people across the UK and in a recent survey for Pharmaton Vitality Capsules, the average adult admitted they feel mentally or physically tired almost three days a week and more than seven per cent felt drained every single day. Tiredness and fatigue is a common health complaint and one that we often moan about but few of us actually take them time to address. GP Dr Jas Kalsi has provided 10 top tips to help you fight fatigue...
1. Avoid quick fixes
Although it can be very tempting to reach for the caffeine or chocolate when you’re tired it will only sustain you for a short period of time and your energy will quickly slump again. It’s much better to identify a long-term solution to fatigue that will endeavor to always keep it at bay.
2. Sleep
How many hours of sleep a person needs depends on the individual, but generally seven or more hours is ideal. This is your body’s time to repair and rejuvenate itself so really try to get in to a routine for bed and allow your body to get all the sleep it needs. You can get into a good sleep routine by trying to go to bed at the same time each night and by getting up at the same time each day – even at weekends. Your body will then recognise when it's time to sleep and time to wake up. Confusing your body clock will only lead you to feel more tired.
3. Eat well
What you put in to your body directly affects how it performs. If you do feel like your energy is dipping try eating some nuts or a banana. It's important to eat nutritiously at every meal but focus on breakfast to start your day off in the right way. Eating a proper breakfast can serve as an energy booster and skipping breakfast will drain your energy and contribute to your tiredness.
4. Exercise
Taking regular exercise such as swimming and walking will have huge benefits and will release the feel-good hormone endorphin. Complicated workouts and expensive equipment are not needed to boost your energy; just 20 minutes of daily exercise such as a brisk walk will help you feel more energetic.
5. Drink plenty of water
Make sure that you drink plenty of water throughout the day to ensure that you’re constantly hydrated. Dehydration will leave you feeling lethargic and with the average adult needing to drink 2.5 litres of water a day you probably aren’t drinking enough. You should also avoid drinking caffeine after 6pm as it will act as a stimulant when you’re trying to nod off.
6. Consider a vitamin and mineral supplement
Taking a product that contains Ginseng, which is clinically proven to help reduce tiredness, can help to relieve periods of exhaustion and improve mental and physical capacity. As well as having a varied and balanced diet taking a vitamin and mineral supplement will ensure that your body is getting the essential nutrients that it needs to function properly.
7. Don’t fall asleep at your desk
Many people find that they get an energy slump midway through the afternoon so to ensure that you’re on the ball all day at work, and avoid those moments when your feel like you might doze off, put a pen to paper and start doodling whatever takes your fancy. Doodling will focus your mind so you’ll be thinking less about having a nap and more about what’s on your piece of paper.
8. Have a clear out
If you’re forever wasting time searching for items around your home then think about having a tidy-up. Giving all of your possessions a place-to-be will give you the opportunity to have more time in the day to do the things that you want to do and remember - a tidy house is a tidy mind.
9. Manage stress levels
Try to learn how to recognise and manage your own stress levels and know what to do to bring them down. It’s a must for your physical and emotional wellbeing that you take some time out to relax and unwind after a busy day, so take a bath, read a book, go for a walk or do whatever you need to do to chill out and have some time away from the chaos of the day.
10. Plan ahead
Life events including moving house, having a baby and getting married are often times where people are left feeling drained and exhausted. So if you have any type of big event coming up and have lots to organise then get planning so that you aren’t left feeling frazzled after a last minute panic.
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