YOU'RE ONLY AS OLD AS YOU FEEL, GOES THE POPULAR ADAGE. BUT WHAT IF YOU FEEL OLD, TIRED, AND RUNDOWN ALL THE TIME?
Fatigue is feeling of chronic tiredness, or lack of energy that does not go away even when you rest. It is both mental and physical, i.e, physical or psychological fatigue. It can be a response to poor eating habits, emotional, stress, however, fatigue is a symptom of an underlying medical problem, like iron or vitamin deficiencies,l or conditions such as diabetes, sleep apnea or thyroid. Making lifestyle changes like increased physical activity and wholesome nutrition are important ways in which you can regain the lost energy. Here are five strategies that one might follow.
1) SHED THOSE KILOS:
The last thing you may feel like doing when you're tired is working out. But exercise boosts energy levels almost immediately and actually causes changes in your body at a cellular or mitochondrial level. It also stimulates the release of the hormones called endorphins. These are 'happy hormones' that bring about a feeling of positivity that helps fight the blues that distinct sensation of 'feeling low'. This, in turn, motivates you to exercise again to get the same rush of endorphins.
Exercise also improve the efficiency of your heart, lungs and muscles. Losing extra weight can also provide a powerful energy boost. Even small reductions in body fat improve mood, vigour and the quality of life. Being overweight can increase the risk of fatigue for various reasons. These include having to carry more weight, and hence, increased likelihood of joint and muscle pain, and being more likely to suffer from conditions such as diabetes or sleep apnea, of which fatigue is a common symptom.
2) DRINK PLENTY OF WATER:
By the time you feel thirsty, you've already lost two to three percent of your body fluid. Even this mild dehydration can make you feel tired or lethargic. Your blood volume lowers, which means you don't get as much blood to your brain, and your heart has to pump harder.
Dehydration has also been shown to decrease alertness and concentration. The colour of urine is a good indicator of dehydration- if urine is pale yellow, you're fine, If it's darker than that, you are already dehydrated and need to drink up.
3) SLEEP WELL:
Lack of sleep is one of the leading causes of daytime fatigue. While an occasional night without sleep may make you feel tired and irritable the next day, it won't harm your health. But if chronic sleep deprivation continues, it can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes.
To improve your sleep hygiene, limit daytime naps to 30 minutes. Avoid stimulants such as caffeine and nicotine close to bedtime and keep the room temperature between 18 and 20 degree celcius, Make sure all blue light (from screens) has been switched off an hour before sleeping as this can affect your body's circadian rhythm (internal process that regulates the sleepwake cycle).
4) REDUCE STRESS:
Stress can zap you of the mental and physical energy needed to carry out your day with ease. Stress hormones, especially elevated cortisol hormones can cause insomnia, and play havoc with your overall health. Mindfulness practices such as yoga and meditation, are great options. You can also listen to music, dance or take a walk amid nature.Or simply curl up on the couch with your favourite book or TV show. If your symptoms continue, seek professional help.
5) CORRECT NUTRITIONAL DEFICIENCIES:
Anaemia is an iron deficiency that is one of the commonest medical causes of fatigue, especially in women of child-bearing age. Speak to your doctor and have both your haemoglobin and iron levels checked. Low values can lower immunity, making you more likely to develop illness and infection. Iron deficiency and anaemia can be treated by medicine or consumption of certain foods like leafy green vegetables, meat, beans, peas, lentils and nuts.
Check vitamin B12--your body needs sufficient amounts in order to produce healthy red blood cells. So a deficiency in this vitamin can also cause anaemia. Every vegetarian should take a B12 supplement as vegetarian sources of B12 are sparse.
Check vitamin D levels-- a deficit can sap bone and muscle strength. Your body produces this vitamin when your skin is exposed to sunlight, but there aren't many natural food sources of it. So either ensure that you get 20 to 30 minutes of sunlight a day or take a supplement after blood tests.
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