Stressed businesswoman in the officeSymptoms of fatigue include tiredness, lethargy, and lack of energy, either in a physical or psychological sense. In most cases, fatigue develops as a response to physical exertion, lack of sleep, emotional stress, and poor eating habits. However, fatigue is sometimes caused by a serious underlying medical condition, such as a heart problem, kidney disease, or thyroid trouble.

Try making these six easy lifestyle changes to fight fatigue at the source. If your symptoms remain even after trying these tips for a while, visit Spine Correction Center to explore the possibility of an underlying medical condition.

Get More Rest

Fatigue is often the result of not getting enough sleep. Most adults need about eight hours of shut-eye every night to function well during the day. To help you get the rest you need, follow these suggestions:

  • Don’t drink more than five caffeinated beverages per day, and refrain from having caffeine in the evening.
  • Follow a bedtime routine to help your body unwind and fall asleep quickly. Dim the lights, play soft music, read a book, and stretch major muscle groups before climbing into bed.
  • Avoid taking sleeping pills because these can be addicting and fail to address the underlying issue. If you have difficulty falling asleep on your own, talk to your doctor.

Eat a Nutrient-Filled Diet

The food you eat has a tremendous effect on your energy levels. To ensure your body is getting the nutrients it needs, try these tips:

  • Eat more fruits, vegetables, whole grains, low-fat dairy, and lean meats.
  • Ensure you get enough iron to avoid anemia, which can make you feel fatigued, by eating lean beef, fish, chicken, lentils, beans, and spinach.
  • Reduce your fat, sugar, and salt intake.
  • Don’t skip meals, especially breakfast. Going without food lowers your blood sugar level and makes you feel lethargic.
  • Eat smaller portions more often. This prevents you from becoming weighed down by heavy meals and spreads out your calorie intake for more consistent blood sugar levels throughout the day.

Drink More Water

One easy way to fight fatigue is to drink a tall glass of water. It could be that you’re tired simply because you’re dehydrated. The general rule of thumb is to drink eight cups of water per day, but the more you weigh, the more water you need. Remember, all the fluids you ingest contribute to your daily water intake, and food provides about 20 percent of your daily water needs.

Be Physically Active

Exercise provides many benefits for your body and mind, including higher energy levels. While it’s difficult to make yourself work out when you’re tired, something as simple as a brisk 10-minute walk is enough to increase blood flow and make you feel energized. Plus, regular physical activity helps you sleep better for more energy during the day.

Assess Your Work Environment

If you work at a stress-filled job, have to deal with conflict in the workplace, or sit at an uncomfortable desk all day, fatigue is a natural side effect. Make a few changes at work to fight fatigue:

  • Speak with a Human Resources officer about any concerns you have.
  • Strive to be a peacemaker among coworkers who don’t get along.
  • Invest in a comfortable office chair and desk to reduce back pain that only contributes to your fatigue.

Create Time for You

There are two types of “me time.” The first is when you do a fun activity you can look forward to all week to lift your spirits and boost your energy levels.

The second is when you spend time alone relaxing and hanging out. This is a time for meditation, reading, journaling, and catching up on your favorite TV show. If you don’t have room in your schedule for “me time,” maybe you should rethink your priorities and commitments.

Seek a Medical Evaluation at Spine Correction Center

If you implement these tips to fight fatigue without the results you’re hoping for, you could have an underlying medical problem that needs to be addressed. A medical evaluation can uncover the real issue and provide you with the information you need to improve your condition. Call Spine Correction Center at (970) 658-5115 or contact us online to set up a free fatigue consultation.