| 10 Fatigue
Fighters - Health Care Tips
10 Fatigue Fighters
A Well-Rounded You
You know you haven't run a marathon,
climbed a mountain, or even done much more than slog through a giant
stack of paperwork -- so why do you feel exhausted at the end of every
day? That's the tricky thing about stress: it can make you feel mentally
and physically exhausted. If you're so pooped you can't socialize, enjoy
hobbies, or participate in activities that make you happy, it's time to
reassess. Find the fatigue fighter that leaves you feeling relaxed,
refreshed, and invigorated.
1. Exercise
It may seem counterintuitive -- you're
so tired you can barely drag yourself home at the end of the day, so why
would running a few miles help? The fact is, exercise is one of the best
ways to combat fatigue. More movement, not less, boosts energy levels.
And you can exercise without leaving the comfort of your own home.
Invest in some 8- or 10-pound weights and do some work on your arms
while you're watching TV or talking on the phone. Or buy an aerobic
workout video and do 20 minutes in the morning for a before-work
cardio-boost.
2. Sleep
It sounds simple, but how often are you
getting a good night's sleep? If you actually keep a log of your sleep
habits, you may find that your late-night puttering is robbing you of
precious hours of shut-eye. Set a bedtime for yourself, and stick to it.
3. Healthy diet
Stick to a healthy diet. While sugary
snacks and caffeine-laden soft drinks may give you a short-term boost,
they will quickly dump you into a low-energy slump. So what should you
eat instead? Try dried apricots along with one ounce of almonds for a
low-fat energy boost -- this combo snack gives you up to 50 percent of
the recommended daily allowance of vitamin A, and 20 percent of your
daily iron allowance. Raisins and yogurt, or a fresh peach are some
other nutrition-packed snacks that can help you boost your energy
levels.
4. Cooling eye mask
Okay, you may feel a little silly, but
who cares how you look? These eye masks typically contain a
cold-retaining gel. Keep a few in the fridge and pop them on at the end
of the day when your eyes are burning from computer glare or throbbing
with tension. Look a little funny, feel fantastic.
5. Pounding beat
Put on some music that gets you going.
Remember when you could dance until dawn and watch the sun rise? Those
days may be long gone, but your old AC/DC album may give you just enough
energy to clean the kitchen. Or try an energizing yoga workout to
rejuvenate your body and mind.
6. Astringent
Whether they contain herbal extracts,
essential oils, or pore-tightening alcohol, astringents are a slightly
tart face wash that are meant to be invigorating and refreshing. Choose
your favorite and give it a try. At the very least, you'll smell nice
and have squeaky-clean skin.
7. Just say no
To too many commitments, that is. Are
you feeling exhausted because you're trying to do too much? It may be
time to say no every once in a while. And if the negative is super-hard
for you to say, then practice with a qualified yes. As in, "Yes I can
serve on the PTA committee, but I can't do it this month. How about next
month?"
8. Soak your fatigue away
Take a hot bath -- the warm water
loosens tight muscles and cuts stress, leaving you with more energy. A
hot soak can erase the day's tensions and leave you ready to face the
rest of your evening with a little bit of pep. Plus, it will help you
sleep better.
9. See a doctor
If your fatigue is persistent, and you
have other symptoms, such as trouble sleeping or sleeping too much, or a
loss of interest in your usual activities, you may want to talk to your
doctor. Such symptoms can be a sign of depression.
10. Take a walk
Take a break at work or at home. Some
fresh air can help clear your mind and fight that foggy feeling. Believe
it or not, walking can help you fight off the blues. A recent Duke
University Medical Center study found that a quick 10-minute walk may be
enough to make clinically depressed people feel better. The study
involved a group of inactive, depressed people who were 50 and older.
After just eight minutes of walking, 82 percent of them said they felt
less tense, tired, and angry.
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