Most people think that being tired is just a part of being an adult. In actuality, we tolerate much more fatigue than necessary or healthy. We dismiss weariness, muscle aches, irritability, and lack of concentration as simply needing more sleep. While the average adult should get about eight hours of sleep, you should function normally and happily on six or even fewer hours in some cases as long as you take good care of yourself in other ways. So, how can you feel less fatigued?
If you don’t get a yearly check-up from your doctor, it’s time to start. Health examinations and tests can detect potential problems in their early stages. If you have a condition—or the start of one—your doctor can help treat it now before it becomes a major issue. Fatigue is a symptom of multiple medical conditions, but your doctor will need to perform an exam to determine which.
When you’re tired all the time, exercising may be the last thing on your mind. However, research has shown that regular exercise boosts energy levels, even in people with health conditions such as cancer or chronic fatigue. Some studies have even found that exercise is more effective at reducing fatigue than stimulant medications, including those used to treat attention-deficit/hyperactivity disorder. Exercising comes with numerous benefits, so all you need to do is set aside some time for it each day. Aim to work out for about half an hour daily. You don’t need to join a gym either! Brisk walks, jogging, and other forms of movement will improve your health and energy levels.
B vitamins are essential for energy. Due to age-related changes in how the stomach absorbs B12, older adults need to consume more of this vitamin to stay healthy. B12 is available as an oral supplement, tongue strip, or even an injection.
When your body loses more fluid than you’ve taken in, you’ll experience dehydration. Basic activities like urinating, sweating, and breathing cause water loss, so it’s vital to replace the lost liquid. Drink water frequently over the day to help relieve your fatigue and increase your levels of concentration and alertness. The amount of water you should drink daily is a debated subject. One easy rule to remember is the 8×8 one, which means drinking at least eight 8-ounce glasses of water daily. Carry a water bottle with you to make it easier to hit this goal.
Irregular sleeping, or not enough sleep, will make fatigue worse. The National Sleep Foundation recommends that adults aged 18 and over get around seven to nine hours a night, but napping for 10 to 30 minutes in the middle of the day can also help reduce tiredness. To create better sleeping habits, try going to bed and waking up around the same time each day. This will help train your body to sleep during these hours. If you find it hard to get to sleep on time because you have too many things to do, you may need to change how you approach your day so your time is used more efficiently. Sometimes, a little reorganizing of your schedule is all you need.
Omega-3 fatty acids play an important role in your health and have been shown to help prevent heart conditions and other serious health problems. Since they’re used by your body to help generate energy, they may ease fatigue as well. These fatty acids are found in many foods, including fatty fish, nuts, and flaxseed. Incorporate omega-3-rich foods into your regular diet as often as you can. Supplements are available, but getting these fatty acids through food is the recommended route.
Whether you eat smaller meals throughout the day or stick to the traditional three meals, you need to eat on a regular schedule to keep your body full of nutrients, vitamins, and minerals to keep fatigue at bay. Aim for more wholesome foods, such as complex carbs and whole grains, to regulate your blood sugar levels. If you’re often out and about, have healthy snacks on hand in case you begin to feel tired. This will cut down on the temptation to buy junk food.
If you try just one or two of these simple steps, you will see an improvement in your energy levels. It isn’t easy to change your habits overnight, but if you try a new tip every week, you will have a better chance of making a permanent change in your habits. Chronic fatigue can be unbearable, but you have the power to put an end to it once and for all!