Friday, September 12, 2014

Relieve Fatigue

Fatigue may affect your productivity at work.


Everyone gets tired once in a while, but a constant lack energy and motivation to participate in daily activities may be due to fatigue. You may get irritated and frustrated easily, lack patience and be unable to concentrate. High stress levels and sleepiness may overwhelm you during the day, yet you may still not be able to get a decent night's sleep. To combat fatigue, identify the source that is causing it, then apply some fatigue-fighting remedies.


Instructions


1. Make sleep a priority. Establish a sleep routine so you get between seven to nine hours of sleep as recommended by the National Sleep Foundation. Go to bed and wake up at the same time each day.


2. Eat a balanced diet. Reduce your sugar intake because sugar gives you a quick energy burst followed by fatigue. Eat more whole-grain products such as brown rice and whole-grain bread. These digest slowly so your blood sugar stays stable. Avoid skipping meals, and eat snacks that include protein, fat and fiber for an energy boost.


3. Take a magnesium supplement or eat magnesium-rich foods such as halibut, almonds, cashews and bran cereal. Fatigue can be brought on by a magnesium deficiency. WebMD recommends 300 mg of magnesium for women and 350 mg for men.


4. Lose or gain weight if you need to by adjusting your diet and exercise routine. Being overweight or underweight requires your body to work extra hard to complete daily tasks. Both may result in fatigue. Increase your exercise and avoid fattening, sugary, processed foods to lose weight. Eat calorie-dense, nutritious foods and consider lifting weight if you need to gain weight since muscle weighs more than fat.


5. Combat stress as it can lead to physical and mental exhaustion. Engage in a relaxing activity such as reading a book, watching a funny movie or exercising by walking around the block or taking a Yoga class.


6. Drink water to hydrate your body since a dehydrated body can leave you feeling lethargic and tired.