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Top 10 Ways to Reduce Fatigue

By Christa Miller ; Updated August 14, 2017

If you must drink cup after cup of coffee to get through your day, you aren’t alone. Fatigue is a common complaint that brings adults to their physicians’ offices, according to Harvard Health Publications. Fortunately, you may be able to change some habits or pick up some new ones that can help your body generate more energy.

Exercise

Exercise can relieve tension, boost your circulation, increase your metabolism and cause your body to release “happy chemicals” called endorphins, according to “Parents” magazine. Shoot for at least 30 minutes of moderate to high-intensity exercise most days of the week, but keep in mind that any extra activity is better than none.

Snack Frequently

Eat small snacks between your moderate-sized meals. Eating large quantities of food at once causes much of your body’s energy to flow to digestion, which contributes to fatigue. Additionally, your blood sugar goes through spikes and crashes if your body rapidly transitions from “full” to “empty.” Snack on fiber-rich foods such as whole grain cereal with fresh fruit, because they are slower to digest. Finish off every meal with a glass of water; dehydration causes fatigue.

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Sleep Well

Sleeping until well rested every night will ensure that you are back up to 100-percent every morning; it helps you deal with body aches and it allows your joints to rest, according to UW School of Medicine. Only you can be certain of how much sleep helps you feel “well rested” but most adults feel their best at seven to eight hours of shut-eye per night.

De-Stress

Stress-induced emotions will take up much of your energy, according to Harvard Health Publications. If at all possible, change stressful situations in your life. For example, you may be able to switch an upsetting job or break up with a stressful partner. Deal with other sources of stress by meditating, taking yoga, doing deep breathing exercises or trying massage therapy.

Listen to Music

Listening to enjoyable music will stimulate your brain and increase your alertness; particularly if you play it when you are doing routine activities that lull you into fatigue. Find an upbeat set of tunes to play if you’re feeling groggy.

Smell the Energy

Scents such as lemon, orange, lime, peppermint and rosemary can enliven your senses and boost your focus. Slice into a fresh piece of citrus fruit and inhale deeply or slowly sip a peppermint tea when you’re feeling low on energy.

Go Outside

Exposure to at least 30 minutes of natural sunlight every day will help boost your another one of your brain’s “happy chemicals” called serotonin. If you work inside, eat your lunch outside or go for a walk when you get a chance to revitalize your mind and body.

Laugh

Laughing will boost your heart rate and activate your muscles, which immediately help you feel less fatigued. Find ways to imbue your day with laughter, even if your coworkers are ho-hum. For example, look up a website on jokes, watch a favorite humor clip online or phone to a friend who always gets you to crack a smile.

Clean Up

Having a mess in your house or cubicle can cause you to feel drained because you are constantly reminded of tasks you have yet to tackle. Organize loose paperwork and donate items you haven’t used in months to help your mind feel clearer and more on-task.

Avoid Energy Killers

Sugar offers a temporary energy boost but it then causes your energy to dip as your blood sugar drops. Alcohol and some over-the-counter medications such as allergy pills can cause immediate drowsiness as well. Cut unnecessary energy killers out of your day to give your pick-me-ups more power.

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