Six Tips to Fight Fatigue and Increase Your Energy Levels

Fatigue is a natural response to prolonged stress, like that we experienced during the COVID pandemic. It takes a tremendous toll on our physical, psychological, physical, and emotional well-being. It is a general feeling of tiredness or lack of energy. Fatigue can be physical, mental, or both. It can have many causes, including lifestyle choices, medical conditions, and work-related stress.

Key takeaways:
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    Fatigue is a natural response to stress.
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    Fatigue can take a toll on our overall health and wellness.
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    There are many ways to decrease fatigue and increase energy.

Fatigue differs from drowsiness in that it cannot be relieved by simply resting or sleeping. When fatigue is severe, it may cause problems with daily activities such as work, school, and relationships. The mechanisms of fatigue are not well-understood or studied. Still, physiological processes, such as nutrient supply, metabolism, mood, motivation, and sleepiness, play a role in fatigue and inflammation.

There are many ways to fight fatigue and increase energy levels. Some lifestyle changes can help include regular exercise, eating a healthy diet, and getting enough sleep. Some medical treatments can be effective, such as medication or therapy. If you are struggling with fatigue, talk to your doctor to find the best treatment options.

1. Eat a balanced diet

Some processed foods can increase or worsen fatigue in people. Some studies state a link between pro-inflammatory foods and chronic disease-related fatigue. Bad food might taste great initially, but it does not make you feel good after eating it. When you're not getting the nutrients your body needs, it can lead to feelings of tiredness and low energy. A balanced diet that includes the major food groups is essential for maintaining energy levels.

Many things cause fatigue, and diet is one of the most important factors. A nutritious diet can help fight fatigue by providing the body with the essential nutrients to function properly. However, certain foods and drinks can also contribute to fatigue. For example, sugary foods can cause a temporary energy spike followed by a crash, while caffeine can disrupt sleep and cause fatigue. Therefore, it's important to be aware of the foods and drinks that may contribute to fatigue and to consume them in moderation. A few key nutrients are especially important for combating fatigue. These include iron, vitamin B12, and magnesium. Iron is essential for carrying oxygen through the body, and a lack of iron can lead to anemia, a common cause of fatigue. Vitamin B12 is necessary for energy production, and a deficiency can cause fatigue.

Magnesium plays a role in many biochemical reactions in the body and is also involved in energy production. A magnesium deficiency can therefore contribute to fatigue. If you're feeling fatigued, it's a good idea to check in with your diet. Make sure you're getting enough of the key nutrients mentioned above, and try limiting foods and drinks that may contribute to your fatigue. With minor dietary adjustments, you may find that your fatigue improves.

2. Improve metabolism

As we age, our bodies experience many changes. One of the most noticeable changes is a decrease in metabolism. This can lead to weight gain and a decrease in energy levels. Fatigue is also a common symptom of aging. It can be caused by many factors, including a decrease in metabolism. Also, studies have shown that people who spent more than 6 hours working on a tedious assignment had higher levels of glutamate, which can disrupt brain function.

3. Better mood might help

There is a lot of debate surrounding the topic of mood and fatigue. Some say that mood directly impacts fatigue, while others claim that fatigue can lead to changes in mood. However, the jury is still out on which one of these factors is the most important.

What we do know is that both mood and fatigue can have a significant impact on our daily lives. When feeling down, it's often harder to motivate ourselves to do things or just get out of bed in the morning. Similarly, when we're feeling tired, it can be difficult to concentrate or enjoy activities that we normally would.

4. Find some motivation

You will likely hear the expression "love what you do." Motivation to do something can help reduce fatigue, while lack of motivation can increase mental and psychical fatigue, especially in demanding jobs.

5. Exercise more

According to a recent study engaging in regular, low-intensity exercise can increase your energy levels by 20% and decrease fatigue by 65%. Research shows that pro-and-anti-inflammatory cytokines are released during and after physical activity, lymphocyte circulation increases, and cell recruitment. All of which can help reduce inflammation that causes fatigue.

6. Think about your sleep quality

One of the most important things you can do to combat fatigue is to practice good sleep habits. This means prepping your sleeping environment so that it is ready for rest and that you establish a regular sleep schedule. Avoiding caffeine and alcohol before bed and starting your routine about a half hour before you turn in for the night is also important. There are a few things you can do to make sure you get the most restful sleep possible:

  • Make sure your bedroom is quiet, with the appropriate temperature, and dark.
  • Establish a regular sleep schedule.
  • Avoid caffeine and alcohol before bed.
  • Wind down for 30 minutes before you turn in for the night.
  • Practice some relaxation techniques before bed.

Fatigue is a normal response to the growing stressors in our lives. It can become a health issue because you can’t simply sleep fatigue off like drowsiness. There is good news, though. We have some control over our quality of life, including fatigue, and there are some simple and small changes you can make to reduce fatigue in your life. Small changes in sleep habits, nutrition choices, and stress levels can relieve fatigue symptoms. If you have fatigue and have tried these small changes in habit, you may want to talk with your primary care physician or see a certified dietary nutritionist.