The National Institutes of Health, USA, states that approximately one in every five Americans claims to have fatigue that is severe enough to interfere with daily normal life. Dealing with hectic work schedules, taking care of family, and everyday struggles life throws can drain your energy. But is there a way to combat this loss of energy? The first step is to reflect on your day to day habits to find a possible cause.
So how many minutes of exercise should you get a week to fight fatigue? Well, according to the journal of Psychotherapy and Psychosomatics, 20 minutes of low to moderate intensity exercise 3 times a week will give you a 20 percent increase in energy. In general, the more you exercise without overdoing it, the more energy you will have, but take into mind your physical condition before starting a workout regimen.
Take a 20-30 minute walk before dinner. This will boost your spirit, burn calories, and increase your chances of eating a healthier meal.
Incorporate small exercises throughout your daily routine. For example, do squats while you brush your teeth every day or 20 jumping jacks before stepping in the shower.
Getting enough sleep for your body is crucial, not just for fatigue, but also to fight against obesity, heart disease and diabetes. Most of us need around eight hours of quality sleep a night to function properly, but this can vary between individuals. It’s important to understand your body and what amount of sleep works best for you.
Start a sleep journal. Keep track of how many hours you get each night, your quality of sleep, and how fatigued you feel the next day. This will help you determine how many hours your body needs.
Use an application on your phone such as, Sleep Cycle. This will track your sleep habits for you and even wake you up during the right time of your REM cycle to ensure more energy throughout the day.
The amount of stress you have in your life plays a huge role in fatigue and many other health issues with your body, mood, and behavior. It’s important to understand where your stress is coming from and how to better deal with it. The most common stress categories include mental and emotional stresses which also wreak the most havoc on your body and mind.
Take 10 minutes out of every day for meditation. Letting your mind relax from the stress of everyday life will work wonders for your spirit and fatigue.
Eliminate any relationships from your life that create unwanted stress, or do your best to repair them.
Not only does the type of foods you eat have an effect on fatigue, but also how often and how much you eat in one sitting. Research shows that the larger the breakfast you eat with a sufficient amount of protein, the more energy you will have throughout the day. Also, eating a large lunch can give you that exhausted 2:30 PM feeling and make you want to take a nap.
Strive to eat a large breakfast with at least 30 g of protein. Plain non fat yogurt and eggs are a great way to incorporate them.
Create an area in your fridge and cupboard for easy to grab snacks. Place carrots, nuts, blueberries, pretzels, or any other healthy snacks in plastic bags and take 2 for in between meals.