Imagine waking up every morning with a full tank of gas, ready and even enthusiastic to take on whatever the day has to throw at you. Now imagine that tank of gas remains at a steady, high level throughout the day, up until bedtime.
For many of us living in such a fast-paced, high-powered world, this may seem like a fever dream. Just the idea of making it through the day without even one cup of coffee might feel impossible. Between work, kids, school, chores and whatever other responsibilities you may have, life can be exhausting.
Luckily, fatigue is something we can influence through changes in our lifestyle.
Your lifestyle choices dictate how your body is going to feel on any given day. Therefore, you cannot expect to function at your best if you do not offer your body the proper support. By eating nutritious foods daily, exercising often and sleeping around eight hours a night, you will feel more energized on a regular basis.
Consider trying an energy supplement, or take efforts to reduce stress in your life, which will consequently help with your energy levels. Making lifestyle changes in order to reduce fatigue is an investment in your body that will pay off immensely and greatly improve your quality of life.
Read on to discover 8 detailed ways to help lessen fatigue!
1. Sleep more, and consistently
The most obvious way to combat fatigue is to prioritize getting a full night’s sleep every night. The human body performs various revitalizing functions during sleep, such as energy and muscle restoration, in order to be prepared to take on the following day. However, if the body is continuously denied ample time to do so, it will struggle to make up for time lost and increase the inevitable period of fatigue. Splurge on that comfy mattress you have been eyeing for months and aim for 7-9 hours of sleep per night.
Do: take power naps to fight the midday slump. Because they should only last for about 10-20 minutes, they will not inhibit your ability to sleep during the night. You will wake up feeling more alert and will be able to perform your remaining tasks more efficiently.
Don’t: think you can compensate for habitually lost sleep. It is better to pull one all-nighter in a period where you are otherwise getting enough sleep than to only get the recommended number of hours of sleep once or twice a week.
2. Eat a well-balanced, healthy diet
An insufficiency or deficiency in important nutrients can affect fatigue, which is why it is important to primarily eat foods with high nutritional values, such as fruits, vegetables, lean proteins and whole grains. For example:
- Leafy greens such as kale and spinach are high in iron, which helps red blood cells carry oxygen around the body and therefore facilitates higher energy levels.
- CoQ10, an energy-promoting antioxidant, can be found in organ meat (like liver) and oily fish (like salmon and tuna).
- Nuts, with their high levels of magnesium and folic acid, and bananas, with their high levels of potassium, are other great options sure to provide an energy boost.
- Foods to avoid as much as possible are those high in sugar and/or salt, white bread, and overly processed foods, as they have little to no nutritional value and can actually increase fatigue levels.
Do: eat well balanced meals that contain whole foods and plenty of colorful fruits and vegetables.
Don’t: eat large amounts of processed snacks through the day, try a handful of nuts and seeds or a piece of fruit.
3. Use a supplement to support energy levels
Some supplements work as long-term solutions to fatigue by addressing the levels of certain nutrients that are essential to your body’s energy production. While a lack in certain nutrients can be solved by a simple change in your diet, other valuable nutrients, like CoQ10, an energy-converting substance produced in most cell’s mitochondria, decline naturally as you age, and therefore could benefit from an outside boost.
Though there are many CoQ10 supplements to choose from, the breakthrough cellular science of MitoQ makes it stand out for a few reasons:
- MitoQ is a positively-charged version of CoQ10, meaning the negatively-charged mitochondria, which the supplement is looking to address, is highly attracted to it as compared to other forms of CoQ10.
- Because of this, MitoQ can be absorbed past the tough double membrane of your mitochondria hundreds of times easier than regular CoQ10 supplements.
- This also means you can take a smaller dose of MitoQ than other CoQ10 supplements without sacrificing its effectiveness.
Do: look over the various MitoQ supplements. They have options to support brain, liver, and heart function, among others.
Don’t: expect instant results. As stated above, MitoQ is not a quick fix. We creators recommend giving the supplement at least three months to provide meaningful results.
4. Make an exercise routine
Though it may seem counterintuitive to do physical activity when experiencing fatigue, exercise performed regularly can help increase energy levels and improve sleep. Try to exercise 3-5 times a week, for at least 30 minutes. The more enjoyable you find a certain type of physical activity, the more likely you will be to continue at it consistently, which is key. If you struggle to motivate yourself, for example, look to workout with friends, join a team sport or take group classes. If you want to workout at home but don’t have any equipment, there are plenty of online resources to guide you.
Do: try to incorporate sunshine into your workouts. In addition to boosting your mood, sunshine can help increase your vitamin D levels, which will in turn help with fatigue. Just make sure to apply sunscreen.
Don’t: overexert. Not all exercise has to be performed at a super high intensity. The point is to get out of the sedentary position and on your feet, whether that is a walk around the neighborhood or an hour at the gym.
This one is pretty simple: drink lots of water. Of the many benefits to drinking water, increased energy levels is high on the list. Our body relies on water to function; every single organ and cell in the human body needs water to do its job properly. So, without sufficient hydration, many bodily processes will struggle, including those necessary to energy production.
Avoid too much alcohol, which can quickly dehydrate you. It is also recommended that you limit your caffeine intake, or at the very least avoid consuming it in the afternoon and evening so as to lessen its effect on your sleep. Consider swapping your daily roast with some green tea.
Do: eat plenty of fresh fruits and vegetables. While most of our daily water intake will come from the drink itself, fruits and vegetables can also contribute a significant amount of water to our system.
Don’t: drink soda or any other sugary drinks.
6. Go to the doctor
Fatigue can accompany a number of health conditions, both physical and mental, so it is important to note any additional symptoms you may be experiencing and discuss them candidly with your doctor. They can help you determine if anything is wrong and set up a treatment plan. Fatigue that is consistent over a longer period, that affects your ability to go about your normal life, and/or that exists alongside a significant drop in mood should be addressed by a medical professional.
Do: be honest about your lifestyle. Your doctor is not here to judge you, and by having a better idea of your sleep, diet and exercise patterns they can better address your problem.
Don’t: ignore your body’s signs. Occasional fatigue is normal, but if you notice that your energy levels are consistently negatively affecting your life, it is a good idea to seek medical advice.
7. Reduce stress
In order to reduce fatigue, it can be helpful to locate and target the facets of your life that are the most stressful. Take breaks when you are feeling overwhelmed at work or school in order to regroup. Practice mindfulness or breathing techniques when you need to relax. Exercise is a great form of stress relief (in addition to helping with fatigue). Find activities that relax you and incorporate them throughout your day. The less stressed you are, the more your energy levels will benefit.
Do: unwind before bed for better sleep. Examples include reading a book you enjoy or meditating.
Don’t: underestimate the importance of stress relief. Though stress is inevitable at times, it can have serious health consequences if left to flourish.
8. Eliminate Bad Habits
Chances are, you know what activities are good for you and which ones are bad. It is not easy to change habits overnight, but take a look through the examples above on how to reduce fatigue and determine a good place to start. If you know you live a sedentary lifestyle, for example, perhaps it is best to start slowly working exercise into your weekly routine. Additionally:
Do: step away from the computer. If your job requires a lot of screen time, take short breaks throughout the day. You will also be able to fall asleep faster and sleep better if you stop using your phone and computer at least thirty minutes before going to bed.
Don’t: smoke. The negative effects of smoking are seemingly endless.
You can reduce fatigue and live better if you are able to recognize what is causing your fatigue and make changes accordingly.
If your fatigue does not go away even despite significant lifestyle adjustments, refer to number six above and call your doctor.
You deserve to live life fatigue-free, so do not wait another minute getting there.