Fighting Fatigue

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Good Morning!

 

Fighting Fatigue

 

Fatigue is a sign that your body is in need of conserving energy. It

can be a sign that your body is expanding more energy than it can

produce. It could also be the symptoms of an underlying health

problem. It can be the first signs of developing physical or

emotional problems or a variety of infectious diseases. Consulting a

medical professional is the first step that should be taken in order

to rule out certain physical illnesses.

 

If no physical illness is found, a regimen of proper diet, exercise,

and plenty of rest and water is a good start. Try to manage stress

and balance situations around you.

 

Finding Balance: in a modern society we tend to " burn the candle at

both ends " . There MUST be a proper balance in the amount of work that

we do, in the amount of sleep we have in the foods that we enjoy and

in the amount of " down time " we give ourselves.

 

Excessive Work: can drain the very core of our energy. Today, if you

are not working for a company who is placing high demands on your

time, health and relationships, then you have your own business,

which often has no boundaries when it comes to building and

maintaining your dream. Improper Diet: can be a nutrition zapper that

robs the body of proper vitamins, mineral and sufficient amino acids

that are important for energy product. A balance of fresh vegetables,

complexed carbs, whole grain, as well as, fruits, nuts, seeds and

protein are very important for maintaining proper energy levels.

Lack of Exercise: is a major problem in fatigue syndromes. Regular

exercise builds stamina that can help anyone battle stress. But even

something as casual as a walk around the block can help you burn off

some of the tension that you carrying around. Stretching is a great

tension reducer.

 

Poor Sleep Habits: can drain us of a good day full of vital energy.

Overthinking, anxiety and a racing mind are all issues that cause

difficulty in falling asleep and/or difficulty staying asleep.

Dehydration: is a hidden issue that is seldom realized. Thirst is one

indicator of dehydration, but it is not an early warning sign. By the

time you feel thirsty, you might already be dehydrated. Other

symptoms of dehydration include feeling dizzy and lightheaded, having

a dry or sticky mouth, producing less urine and darker urine. As the

condition progresses, a person will start to feel much sicker as more

body systems (or organs) are affected by the dehydration.

 

Chronic Fatigue Syndrome: is a condition that is debilitating with a

variety of symptoms that resemble those of flu or other viral

infections. This is why it is mistaken many times for other

disorders. Often mistaken by some to be a result of infection with

the Epstein-Barr virus, which is a member of the herpes family and

the same virus that causes mononucleosis.

 

Tips for Improving Fatigue

 

1. Balance Your Day: set boundaries with work, family, friends,

exercise. To much of ANYTHING is not a good thing. Although we are

constantly reminded that MODERATION is the key, we seldom recognize

it in ourselves. Plan your day out on paper. Divide your time evenly

and stick to it.

 

2. Improve How You Work: work smart. Do not allow the " fires you put

out " each day to become uncontrollable. Allow a certain amount of

time for these issues as well as new projects, clients or meetings.

3. Get Exercise: If you are saying, how can I exercise, when I am so

tired. This is all the more reason why you need to jump start your

metabolism. Exercise is what your body instinctively wants to do

especially under stress: fight or flight, and it works. It burns off

some of the stress chemicals which tension produces. Therefore, a

tired muscle is a relaxed muscle. Regular exercise builds stamina

that can help anyone battle stress. But even something as casual as a

walk around the block can help you burn off some of the tension that

you carrying around.

 

4. Take A Look At Food: Carbohydrates provide glucose for energy.

Excessive carbohydrates can increase blood sugar levels to dangerous

levels, which then makes your body shut down to protect itself.

Protein is important because it allows the brain to synthesis the

neurotransmitters dopamine and norepinephrine, which help keep your

mind attentive and alert. Excessive protein levels make the organs of

digestion work much harder to process this food and robs your energy

stores. Find the balance for YOU. Listen to your body! It will tell

you what makes you feel good and what does not. Especially in the

long term. If you have issues with excess heat, look at eating foods

that have a cooling nature. If you have excess cold, look at eating

foods that have a warming nature. Neutral foods help to regulate our

system.

 

5. Prepare for Better Sleep: Overthinking is a culprit that will rob

you of great energizing and restorative sleep. Turn off that mind by

starting to wind down early. Give yourself " quiet time " . Utilize the

power of peaceful music, a good book, diffusing essential oils, warm

milk or tea before you lay down.

 

6. Manage Your Best Energy Times: Take advantage of your natural

energy highs. Do your most strenuous work, thinking, planning,

exercise when you have your greatest energy. Note the time of day

when you feel your best and when you feel your worse. Expand your

energy where it is most needed, pull back where you feel you can.

7. Keep Hydrated: Drink plenty of fluids, especially on hot, dry,

windy days. If you're doing strenuous exercise, drink some fluids

before the activity begins. You should also drink at regular

intervals (every 20 minutes or so) during your activity and after the

activity ends.

 

8. Limit Time You Sit Down: Reduce sedentary behaviors such as

watching television and using computers. Being in one place for long

periods actually slows metabolism and energy production.

9. Learn To Do Nothing: Our urge to drive ourselves to greater

accomplishments, creates other issues such as exhaustion.

Create/allow a few hours in your week to simply relax and do nothing.

If you cannot find a few hours, it is time to rethink your priorities

and commitments.

 

10. View Your Lifestyle: If illness is not the cause of your

fatigue, then it is a lifestyle issue. Are you creating unnecessary

stress for yourself? Are there ongoing problems in your life that may

be causing prolonged anxiety or depression? Consider counseling or

talking about your issues with family, career personal or your

doctor. Find the issues that are taking you away from a vital,

energetic life!

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

Therapies for healing

mind, body, spirit