Whether you’re running endless errands or sidelined by illness, fatigue strikes all of us at one point or another. Oftentimes, an unhealthy lifestyle is to blame for this common health complaint but you can break out of this cycle of lethargy and weariness by making changes to your daily routine, diet, or sleep schedule.
If you’re experiencing sudden, unexplained fatigue, talk to your doctor about your symptoms since fatigue can also be triggered by medication or indicate a more serious issue, especially if it’s ongoing or long lasting.
Drink More Water
Dehydration, especially during hot, summer months, can quickly drag you down. If you’re not an avid drinker, set a reminder for yourself to refill your water glass every one to two hours and pay attention to how often you use the bathroom to keep track of your progress. Once you’ve settled into a good rhythm, staying hydrated will soon become second nature.
Eat More Magnesium
Stress, inflammation, and some conditions like type 2 diabetes are all linked to low levels of magnesium in the body. This mineral is essential for optimal bone health and muscle and nerve function and plays an important role in balancing blood sugar levels. Fatigue can be a sign of a magnesium deficiency so power up with foods rich in magnesium, such as almonds, pinto beans, and spinach.
Sometimes, all you need to do to combat exhaustion is to catch up on shut-eye. To determine how long you should be sleeping, track how many hours you sleep per night and how you feel every day for a week. Arrange to sleep an extra half hour or hour if you feel tired the day before and adjust your scheduled sleep period every night until you feel your best. This process might take a few weeks but once you’ve settled on a plan, make sure to repeat it daily so you’ll retain the habit and consistently wake up feeling refreshed.
Try Vitamin B
Boost your energy levels with B complex vitamins or a multivitamin or foods fortified with vitamin B12. A lack of vitamin B12 can be caused by the decrease of hydrochloric acid in the stomach, which helps the body absorb the vitamin. This can occur as you age, leading to fatigue. Adults over 50 may increase their intake of B12-fortified cereals, animal foods like beef, chicken, and fish, or dairy products like eggs and milk that contain this vitamin. If you follow a vegetarian or vegan diet or have gastrointestinal conditions that reduce your ability to absorb vitamin B12, consult with your doctor, pharmacist, or health care provider to discuss supplements and other options that may be suitable for you.
Work Up a Sweat
At first glance, it might seem counterintuitive to exercise when you’re tired but your body needs physical activity to operate at its prime and stay revved up. Prioritize workout time in your schedule and enlist a friend, family member, or co-worker to rally with you so you’ll have a better chance of sticking to your new habit.