Have you ever experienced fatigue or low energy, even after hours of sleep?
Are you finding that you are just not getting the most out of life or enjoying life in general?
If either of these answers are YES, there could be a very good reason...and I am here to share with you 4 easy ways to treat fatigue and get your mojo back!
Common Signs and Symptoms of Fatigue and Low Energy
Physical: Constantly feeling tired and drained; Frequent headaches or muscular pain; Lowered immunity; Change in sleeping habits or appetite.
Emotional: Detachment or feelings that you are alone; Loss of motivation; Constant feeling of overwhelm or being unable to cope; Lowered confidence; Feeling defeated or a sense of failure.
Behavioural: Increased use of food, alcohol or drugs to cope; Increased anger or taking your frustrations out on others; Difficulty concentrating; Procrastination; Removing yourself from social gatherings or catching up with friends.
These symptoms are often the result of a variety of factors including stress, unhealthy lifestyle choices, nutritional deficiencies and inadequate sleep.
So what can you do?
1. Reduce stress levels.
Meditation is one of the many ways to reduce your stress levels or at least minimise the impact that stress has on your body. Anyone can practice meditation - it is simple and inexpensive and all it takes is 10 minutes per day to see a noticeable change. People often say to me "I don't have time to meditate" and this is what I tell them. You can practice meditation wherever you are, no matter what time of day or night. You can practice whilst you are out for a walk, riding the bus, on the train, waiting in a queue, on the treadmill, at the gym, while you eat, before bed, during the night if you have difficulty sleeping....the list goes on.
Meditation produces a tranquil mind and creates a deep state of relaxation.
It can provide you with a sense of balance, inner peace and clarity and the benefits don't end when your meditation session ends - meditation can support and guide you through your day, allowing you to feel calmer and enhancing your physical and emotional well-being.
2. Improve your diet.
The food we eat to nourish our body is equivalent to the fuel we use to keep our engines working at their best. If we are consuming high quality foods, the better our mind and body function and the more vibrant and energetic we feel.
Wherever possible eliminate processed food and eat more natural foods like fruits, vegetables, beans, nuts, seeds, wholegrains and lean protein sources.
Dehydration is a common trigger for fatigue, so make sure you are drinking plenty of clean, filtered water. Everyone's daily water intake requirement will differ depending on expenditure of energy, environmental factors and how frequently you urinate just to name a few. Keep a bottle of fresh water handy and frequently take sips - even if you are not thirsty.
Cool Fact - did you know that bright colours can instantly lift your mood, especially the colour yellow! Yellow represents happiness, joy, optimism, enlightenment and creativity. So it's no surprise that nourishing your body with yellow foods has many health benefits. Packed with carotenoids, antioxidants and Vitamin C, yellow based foods increase heart health, digestion, vision and boost your immunity - all of the things we need to avoid fatigue and low energy!
3. Improve the quality of your sleep.
Lack of sleep can have substantial long term health effects which can negatively impact your physical and psychological ability to function. Ensuring you have a good quality sleep each night is essential to fight fatigue and boost your energy.
Here's what you can try to improve your sleeping habits:
- Avoid stimulants before bed. Things like mobile telephones, tablets and devices, watching TV, consuming caffeine-based drinks or nicotine may make it difficult for you to wind down and get to sleep.
- Create a comfortable sleep environment. Maintain comfortable room temperature, minimise light and sound and ensure you using a comfortable pillow and mattress.
- Go to bed when you are starting to feel sleepy. Try not to fall asleep on the couch as this will create a 'broken' sleeping pattern and may make it difficult to fall asleep again when you go to bed.
4. Increase your physical activity by doing things you enjoy.
Exercise increases your body's metabolism, improves your mood an can assist in promoting quality sleep - all of which can increase your energy and fight the feelings of fatigue!
One thing that is essential is to find physical activity that you actually enjoy doing. Whether you prefer to exercise solo, or with a friend or as part of a team - the key is to commit to doing what you enjoy and honour this time spent for yourself.
It doesn't actually matter what the physical activity is - as long as it is creating a positive impact on your life, your health and your mental state.
Replacing old habits can be a challenging thing to do, so aim to make small changes slowly - your mind and body will thank you for it!
Love & Light
xx Sandra Stoitis xx