06 Nov How to fight fatigue
Feeling drained, but don’t really know why? The solution may be easier than you imagine.
Fatigue isn’t inevitable. But it can be difficult to get regular exercise, stick to a sleep schedule, and minimize stress — all daily activities that help keep up your energy levels.
Try adding these few tweaks to your daily routine and see if they work for you.
Avoid Energy-Zapping Foods
Foods that leave you longing for a nap tend to be high in so-called fast-digesting carbohydrates.
All of the carbohydrates you eat — fruits, vegetables, grains, sugar, and more — enter your body as sugar. Some foods are digested slowly (say, fibrous veggies), while others, like candy, tend to be digested more quickly. At first, these fast-digesting sugars will give you a rush of energy, but once they’re out of your bloodstream, you’ll probably crash, and you may feel sleepy.
Here’s why this happens: Once the level of sugar in your bloodstream starts to rise, your pancreas produces the hormone insulin, which helps shuttle the sugar in your bloodstream to your cells, where it’ll be stored for later use. But when blood sugar levels remain too high for too long (and we’re talking years here), your body may not produce enough insulin, leaving you with high blood sugar levels, which can lead to type 2 diabetes. It can also lead to life-shortening diseases further down the road, including obesity and heart disease.
Cut back on fast-digesting carbs now to improve your odds of avoiding these conditions in the long run. Try bulking up your meals with more fiber and finding low-carb swaps for your favorite dishes.
Slow-Burning Fruits: cherries, plums, grapefruit, apples, pears, grapes, oranges, prunes, dried apricots, kiwi and peaches.
Slow-Burning Vegetables: peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers
Types of Grains: stone-ground whole wheat, pumpernickel bread, wheat and corn tortillas, quinoa, brown rice, rolled or steel-cut oatmeal, oat bran, barley and bulgur.
Get Enough Sleep and Exercise
Most people need about eight hours of shut-eye every night. Getting too little sleep, or having a sleep disorder like apnea, doesn’t just cause grogginess. It has also been linked to obesity, diabetes, high blood pressure, and stroke.
Poor sleep (or simply not enough sleep) can weaken your immune system. Plus, it also prevents your body from feeling recharged.
Even if it sounds more draining, try working in more exercise.
A 2014 report in the Journal of Sport and Health Science found that when women included just one 60-minute session of brisk walking in their day, they experienced an improvement in sleep quality.
Check for Medical Conditions That Cause Fatigue
If you think your low energy levels aren’t due to a lack of sleep, poor nutrition, or stress, tell your doctor about your symptoms. Fatigue can be a warning sign of many illnesses, including:
- Anemia
- Depression
- Thyroid abnormalities
- Autoimmune diseases, such as rheumatoid arthritis
- Cancer
- Diabetes
- Heart disease
- Infections
Only a thorough medical evaluation will determine whether one of these conditions might play a role in your energy lag.
