Fighting Fatigue

Do you ever find yourself feeling tired or overwhelmed at the end of the day?  Does it feel like a chore to push yourself to get the gym?  Perhaps you're suffering from mild fatigue.



Fatigue symptoms -

• You do not feel fully rested after waking up in the morning, though you had a good night's sleep.
• Your stomach feels heavy all the time, and/or there is no balance in hunger (either eating more or less without feeling satiated).
• Weakness and/or lack of energy
• Constantly feeling tired or exhausted
• Lack of motivation,
• Difficulty concentrating, or starting/completing tasks

Mild fatigue can be cause by a number of things, including:

• Lack of physical fitness
• Excessive alcohol or tobacco consumption
• Stress
• Poor diet

Lack of physical fitness
Fitness is the ability of the body to sustain hard work, or any work at all.  Being fit doesn't mean being slim or lean, but being able to perform physical tasks without causing fatigue or injury.  A person can be quite slim without actually being physically fit!


Physical fitness can be improved by doing a balanced weekly routine of cardio exercises, strength training, and stretching.  Just by increasing your physical fitness level, you can increase the amount of energy you have to perform tasks during the work day.  It doesn't have to be elaborate; walking the dog for 30 minutes every day is a great way to start improving your physical fitness.










Excessive alcohol or tobacco consumption
Doctors agree that drinking excessively (more than 1 4-oz glass of wine or a single shot of hard liquor) is detrimental to our health.  Alcohol acts as a depressant, which slows down our cognitive functions, blood pressure and heart rate, and relaxes muscle tension.  Though this can be beneficial in moderation, consuming more than 3 - 5 drinks per week is bad for us, and can lead to the development of dementia, cardiovascular disease, cancer, and addiction to alcohol (alcoholism).  


The effects of tobacco vary from person to person.  For some it acts as a stimulant, and for others a depressant.  However, long-term tobacco use has detrimental effects on our health, including:  bronchitis, cancer, lung disease, heart disease, stroke, low birth weight and birth defects in children, premature aging, low sperm count and impotence, ulcers, circulatory problems, and osteoporosis.


If you're looking to quit smoking, call the Indiana Tobacco Quitline, a free, confidential, and phone-based counseling service available 7 days a week.  1-800-QUIT-NOW (800-784-8669)





Stress
Everyone experiences stress.  Long-term exposure to physical and mental stress from the workplace and at home can have negative impacts on our health.  If you're looking for some relaxation techniques to help you cope with the stress in your life, check out the tips and tricks from one of our earlier blog posts:  Ways to Deal with Stress.


It's also important that you're getting enough sleep each night.  Not sleeping, or not sleeping well due to insomnia or other interruptions, can cause fatigue as well.  It's recommended that adults should get between 7-9 hours of sleep each night.








Poor Diet/Dehydration
If your body does not receive the amount and quality of nutrients it requires to perform, you will probably feel tired or have muscle weakness.  It is very important to consume a well-balanced diet rich in whole grains, fruits and vegetables, nuts and beans, proteins, and plenty of water to help our bodies function properly.  A well-balanced diet provides us with enough calories to perform the work our bodies do every day, from maintaining our heart rate to exercising.  


Check out the latest Lunch-n-Learn information to get some ideas about steps you can take to Diversify your Diet.

Dehydration can also cause fatigue.  As a general rule of thumb, a person should consume half of his/her body weight in ounces of water each day.  So if a person weighs 150 lbs, he/she should be drinking 75 ounces of water (about 9.5 cups) per day.  Sugary, alcoholic, or caffeinated drinks such as soda, coffee, or beer/wine don't count; they actually dehydrate you!  Water and tea are your best sources to maintain proper hydration.





PLEASE remember, this information is only related to mild and short-term fatigue symptoms.  If you experience dizziness, vertigo, fainting, unexplained fatigue not brought on by stress or the above mentioned factors, or fatigue that is not resolved by adequate rest or the removal of stress factors, it is important to talk to your doctor.  You may have a more serious health condition.