Fight Fatigue With These 5 Simple Steps

Photo Courtesy Nutritionist-World.com

Fatigue is something many busy, and sometimes not-so busy, people suffer from. It promotes sluggishness, yawning, a cloudy head, and laziness. Many people have asked how they can fight fatigue using natural methods, and if these natural methods do indeed work.

Often, people will reach for a soda, coffee, or an energy drink (yikes!) for a “pick me up”, when all they’re really doing is promoting more harm than good. Yes, these things will bring your mind to alertness, but at a high cost to your health. Caffeine simply stimulates your nervous system, and doesn’t provide you the true energy your cells need to keep you going at your best.

Here are my top 5 steps to fight fatigue and grogginess:

1. Skip the Coffee — Reach for Nutrients!

When we become tired and lethargic during the day, it’s not because we are caffeine deficient. It may be simply because we are not eating the correct foods our bodies need. Every single cell in your body requires proper nutrients, including the cells in your brain that fuel your energy levels. For this step, it’s all about prevention.

Some of the top foods that provide a good source of nutrition, as well as a good source of energy, are:

  • Avocado
  • Dark green leafy vegetables (kale, spinach, broccoli, chard, etc.)
  • A Green Smoothie
  • Sweet potatoes and bananas (only if you are exercising and not trying to lose weight)
  • Organic virgin coconut oil
  • Coconut milk and coconut butter
  • Nuts and seeds (almonds, walnuts, sunflower seeds, pumpkin seeds, etc.)
There are many other natural foods that can help fight fatigue, but these are my top favorites. It keeps my brain going during the light time hours and doesn’t interfere with my sleep.  You can’t say that about caffeine, can you? :)

2. Relaxation and Sleep

Wait, you’re probably saying, I’m wanting to increase my energy levels and fight fatigue, not to fall asleep! It just so happens that without relaxing your body and reducing stress, you cannot expect to utilize an enormous amount of energy when you want or need it.

Let me explain just a bit further. When we are always pushing our bodies to perform, whether it is at work, school, or play, and not giving it enough rest, we are bound to expect a burnout. Listening to your body is the only way to go here. Schedule some time to relax each and every day, as this is going  to help your body recover and repair after a long day. This will help build up your energy reserves for the next day.

This does NOT mean sitting in front of the television. Your body and your mind need relaxation and quiet. Meditate, deep breathe and/or listen to some soft, instrumental music. Get a massage, do some slow yoga – just do something for you! Receiving enough deep sleep, at least 7-8 hours a night, will also ensure that you will have abundant energy throughout the day. To promote a deep sleep, I recommend the following:

  • Sleep in a dark, quiet room. Your brain needs darkness at night in order to enter a deep delta brainwave and to keep the levels of melatonin at healthy, normal levels.
  • Get plenty of exercise and movement during the day. This helps your energy during the day, as well as helps you sleep better at night.
  • Meditate or do some quiet activity before bed to relax your muscles and ease tension.

3. Get More Rays

Vitamin D plays a number of different varying roles in our bodies and minds. It is an important hormone in facilitating energy production, and without adequate doses of vitamin D, we can feel tired and sluggish even if we have had plenty of sleep. Food is not the best source of vitamin D, so you’re better off getting it from safe sun exposure, or taking a safe vitamin D supplement.

4. Take a Break

We’re really not meant to focus on a single subject for hours on end. Our minds revolt by unravelling our thoughts, and our bodies retaliate by causing us to become tired so we can get some rest. During your work day, take a break two or three times to clear your head. Spend five minutes in a meditative state, go for a 5 minute walk, listen to a good song, smile, laugh, and dance (if it’s appropriate in your work environment!).

5. Get Up and MOVE!

Sometimes when I really need a jolt of energy, I get up out of my chair (or wherever I happen to be at the time) and start doing intervals of something, anything! I may jump up and down really fast or run in place. Anything to get my mind and energy moving. If you’re already tired, and your body needs a rest, this may not be for you. However, if you are just needing to rev up your creative or analytical juices, this may be helpful. Do this, and any exercise safely.

These are my top five ways to help you fight fatigue, and you can feel free to tweak anything here to suit your own unique situation, lifestyle, etc. Hopefully I have given you some pointers that can be fit into your natural health foundation. Do you have anything you would add to this list? Let me know! I love receiving feedback on my posts. :) I also love exhausting my emoticons, apparently.

Until next time, this is The Healthy Advocate.

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One Response to “Fight Fatigue With These 5 Simple Steps”
  1. Amy 24 September 2012 at 5:59 pm #

    I concur with ALL the above!! :) Great article!

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