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. | Wake up Canada
Ways to beat fatigue
Many Canadians don't know what it feels like to be fully alert. Symptoms of fatigue are commonly seen in medical offices every day. Almost any disease, including the common cold, will cause fatigue. More serious disorders such as anemia, low blood sugar, urinary tract infections and menopause to name a few, can be significant causes of fatigue. But fatigue can be caused by how we have chosen to live. We can prevent or reduce fatigue by making small changes in our everyday lives.
Eating well, getting regular exercise and pacing ourselves make a big difference in the way we feel and how much energy we have. You can fight fatigue by doing the following:
1. Eat right. Canada's Food Guide to Healthy Eating includes a wide array of fresh fruits and vegetables, whole grains, a variety of legumes (such as beans, peas, lentils), low-fat dairy products and limited amounts of nuts, seeds, eggs and lean meat choices. Many people report feeling more alert, vigorous and less fatigued by making healthy food choices. Over time, people who have adopted a diet low in fat and fried foods suffer fewer day-to-day feelings of 'the blues'. Studies suggest that healthly low-fat eating, with frequent vegetarian snacks, may help people cope more effectively with everyday stresses.
2. Drink lots of water. Sip on a glass of water throughout the day. Drink water when you feel hungry. If you are still hungry after a glass of water, try a healthy light snack.
3. Exercise regularly. Nearly any type of muscular activity, such as walking, can immediately increase your energy and alertness. Do five minutes of exercise every hour to promote your health.
4. Stimulate senses of sight and smell. Enjoy bursts of light. This can influence your sleep/wake cycles. Try to work near a source of sunlight or spend a few minutes outdoors during daylight hours. Inhale an invigorating scent such as peppermint or lemon.
5. Don't smoke. Smoking affects the delivery of oxygen to muscles. Some people have fatigue right after quitting, but it is temporary.
6. Try tension relievers throughout the day with exercises such as rolling your head, shrugging your shoulders, or taking five minutes of silence to rest your mind.
7. LAUGH! Humour includes chuckling at the hassles of everyday life and being kind to yourself when you are working hard. Laugh harder and more often. Keep humorous anecdotes close by to be used throughout the day.
Fatigue is a common complaint. Try incorporating these suggestions into your lifestyle and know what is normal for your body. If your fatigue persists or is accompanied by other symptoms, see your doctor for an assessment.
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