How to Fight Fatigue

Do you find yourself struggling to start your internal engine in the morning, find yourself desperate to keep it humming after lunch in the afternoon, and only to willing to let it sputter to a stop in the evening, then you’re not alone. Everyone, at one time or another, feels fatigue, and who wouldn’t like to have more energy then they have now? Unfortunately, having more energy is a lot like having more money, it’s easier to talk about it then get it, yet it’s also easier to increase your energy then you probably think.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Multivitamins
• Mineral supplements

1. Give yourself an extra 15 minutes to warm your internal engine each morning, this way you don’t start off feeling rushed and tired.
2. Eat a three piece breakfast consisting of carbohydrates, proteins, and fats, experts advise. You of course don’t want to add fat to your breakfast; you will get enough in the proteins you eat. If you’re guilty of missing meals, dieting, or simply not eating a balanced diet, taking one multivitamin and mineral supplement a day is a good idea. The lack of good nutrition can cause fatigue and a good supplement can help make up for the missing nutrients, but don’t look to a vitamin to give you instant energy.
3. Even cereal with milk can get your day off to a good start. Wheat toast and muffins are also good complex carbohydrate options. For protein consider low fat yogurt and cottage cheese, or a small piece of chicken or fish.
4. Turn off the television, television is famous for lulling human beings into lethargy, try reading a book instead, this is usually more energizing.
5. Exercise actually gives you energy; studies show that when federal employees were placed on a moderate, regular exercise program, 90 percent they said felt better. A brisk walk, three or five times a week, for twenty to thirty minutes, works well, just make sure it’s no later than 2 hours before bedtime. Remember, for all the good exercise can do, it can be addictive, and you can overdose if you’re not honest about what your body is telling you.
6. Tackle one problem and job at a time. Make list, many times; people feel fatigued because they think, “I have so much to do I don’t know where or how to start.” By setting goals and priorities and charting your success through progress as you make your way through the list, you can remain focused and energetic.
7. Teach and train your body to tell time. Circadian rhythms act as the bodies` internal clock, raising and lowering blood pressure and body temperature at different times throughout the day. This chemical action causes the ‘swings’ we experience, from feeling alert to feeling mentally and physically fogged in. If you pay attention to when you experience these ’swings’ we can change our schedule, as much as practically possible, to complement our natural circadian rhythms. By constantly doing this you can eventually reach your desired schedule.
8. Put out the cigarette. Physicians always advise giving up smoking, but add this to the list of reasons. Smoking adversely affects the delivery of oxygen to tissues, the result is fatigue.
   
   When you first quit, however, don’t expect an immediate energy boost. Nicotine acts as a stimulant, and withdrawal may cause some temporary tiredness.
9. If you’re over weight for your body type and age group, you need to shed a few pounds; this will help in the battle against fatigue. Make sure you lose weight the right way, follow a sensible diet in combination with exercise. Losing weight quickly isn’t healthy and will wear you down.
10. Sleep less, too much of a good thing can make you tired. Usually 6 to 8 hours of sleep a night should be sufficient for most humans. On the other side of the coin, burning the candle at both ends, not going to bed until 2:00 A.M. and getting up at 5:00 A.M., for example, will leave you feeling burned out.
11. Breathe deeply, it’s one of the best ways to relax and energize at the same time, according to physicians.
12. Only drink one alcoholic beverage if you must consume alcohol (or better yet none at all), alcohol is a depressant and will calm you down, not rev you up.
13. Color the world around you. If you live in a dark, drab, house, you’re going to feel tired and fatigued. Let the sunshine into your house. Many studies have shown that lots of color and lots of variety are important in keeping energy levels high. Red, for example, is good for short term, high energy stimulation, while green is good at eliminating distractions and maintaining focus for long periods of time.
14. Listen to your favourite music. Music can light your fire, listen to U2, Willie Nelson, Frank Sinatra, whatever or whoever peps you up.
15. Splash water on your face and drink up. When fatigue starts to drop, stop long enough to splash yourself in the face with cold water.
16. Think about the medications you are taking. Do you need to take all those prescription and over the counter medicines? If not, you may be shocked at what eliminating or reducing dosages of certain medications may do for you.
    
    Sleeping pills, for example, are notorious for the next day hang over effect, but high blood pressure medicines and cough and cold medicines are also possible culprits.
    
    If you suspect one of this, discuss is with your doctor, maybe he can change your prescription, or better yet, take you off the medicine altogether. But never stop taking a prescription medicine without first consulting a physician first.
17. There’s no denying the pleasures of massages, whirlpools, and steam baths. It’s hard to study scientifically whether or not they lessen fatigue, but there are those who swear by this technique.
18. One or even two cups of coffee can work to kick you into gear in the morning, but any benefits end there. Too much caffeine is just as bad as too much of anything, drinking it through out the day for an energy boost can actually backfire.
    
    Caffeine is a magician, it makes you feel like you have more energy, but you really don’t. Cut back on caffeine to reduce the roller coaster effect.

Tips & Warnings

• Where your mind goes, your body will follow. That the mind can influence the body is now generally accepted. But have you accepted it? Are you aware that your thoughts can have a lot to do with how tired you are? Think Positive as championship athletes do, as successful corporate executive officers do, and you should do it too. Be motivated, it's pretty hard to do anything successful when your not motivated. And be confident, chances are that if you feel you can do it, you will have the energy to do it.