Simple Fatigue Fixes

By about three o’clock on any given workday it is often the time that you may be crashing from fatigue. Other times you may feel tired for no apparent reason wondering how it could be possible given you got your six to eight shuteye hours. Then there are other factors such as being overworked, stressed, worried or chronically fatigued which, in some cases, may be a sign of something serious. Always check with your doctor if you are continually tired and once you are clear of any real concern then you may want to try some simple fatigue fixes.

Gyrate and Motivate

Repetitive Use Syndrome (ROM) can be responsible for a variety of adverse systemic reactions including joint, muscle and tendon pain as well as digestive challenges, cardiovascular weakness and mental fatigue. A common ROM is working for long periods of time in the same physical position, such as sitting in front of a computer. As your neck locks into an unnatural angle, your hips stay flexed and non-weight bearing and your eyes continue to strain at a bright screen, your circulation becomes impinged which means oxygen is compromised and you can easily start to nod off. Several times throughout the day make sure you get up and move your body (jumping jacks, running in place) for only about five minutes. If possible, find a spot where you can stretch out. Remember to breathe deep in your nose and out your mouth.

Don’t Eat and Crash

Protein is key to staving off fatigue, especially in the morning when cortisol (your stress hormone) levels are at their height. According to Psychology Today, “..elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease…” Eggs, nuts, skinless chicken, tofu and any other high protein choices in small increments throughout the day should keep your brain firing on all cylinders. Stay away from carbohydrates, sugar, soda, and excessive caffeine as these will spike your energy but quickly send it crashing down.

Cold Water and an Apple

You may be stuck in a cycle of grabbing a donut and a coffee mid-afternoon just to get you through the next few hours. Well, we all know where that will get you. Try ice water. According to researchers, “When we exposed people to ice water, they performed better on a standard alertness test,” says James Zacny, PhD, an anesthesiologist at the University of Chicago Medical Center. It is believed that a dose of cold water causes the body to release noradrenaline, an energizing hormone. Drink a tall glass and also splash some on your wrists, face and neck. Add in an apple and you may be hanging from the chandeliers! “Research at the University of South Carolina’s Arnold School of Public Health points to a significant boost in endurance capacity from the compounds and more specifically quercetin found in fruits and vegetables. Red apples, as well as deep dark red and purple fruits such as red grapes, blueberries, red cherries and blackberries are great sources of quercetin.” (HuffingtonPost)

Aromatherapy

It may sound like another silly New Age attempt but aromatherapy is a real, centuries-old, practice that can be applied to a variety of health challenges including fatigue. Keeping the essential oil of peppermint or spearmint nearby can be a great way to boost your energy in the middle of the day. Most health food stores sell small bottles of essential oils that are not expensive and never go bad. “Mint stimulates a primal response to odors we can also ‘feel,'” says Pamela Dalton, PhD, MPH, a senior research scientist at the Monell Chemical Senses Center in Philadelphia. “Such smells make us more vigilant, leading to greater energy.” (Prevention). Other  great booster flavors include lemon, grapefruit, rosemary, basil, eucalyptus and geranium.

Try these simple fatigue fixes to get you through the day. Always talk to your doctor to make sure your personal health history does not contraindicate.

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