Fatigue is a common condition characterised by feeling worn out, loss of energy and decreased mental and physical motivation. Other common terms for the situation include lethargy, weariness and exhaustion. In many cases, fatigue sufferers experience an increased desire to sleep. You can recover from fatigue by taking charge of your life.
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Follow a healthy and regular sleep pattern. Try to get at least eight hours of sleep every night, and keep your schedule consistent -- such as going to bed at the same time every night. Limit napping so you are able to fall asleep easily at night. If you nap too much during the day, you might experience sleeplessness at night, which could lead to worsening your fatigue.
Take charge of your health. Work out on a regular basis. A strong exercise regimen should consist of about three days a week of cardiovascular exercise including power walking or jogging on the treadmill. And a couple hours weekly of light resistance training with free weights. Also, consume a diet that is nutritious and well-balanced. A nutritious diet should be composed of many whole grains, lean meats, fruits and vegetables -- this can include whole wheat spaghetti, grilled chicken, carrot sticks, blueberries and broccoli. Keep high fat, sodium-rich foods to a minimum. Be sure to stay hydrated with a minimum of eight glasses of water everyday. Avoid excessive consumption of caffeine and alcohol -- and try to avoid unhealthy habits such as smoking.
Reduce your stress. Try to maintain your daily activities to a manageable level. Do not overextend yourself, whether at work, socially or at home. Learn how to say "no," as difficult as that may be at first.
Relax. If you are feeling fatigued due to the nonstop list of "to do" items, take a short timeout and go on a vacation somewhere sunny and warm, if possible. Turn your cell phone off and take some time to recharge away from all the things that are causing you stress and tiring you out. If you are unable to take a trip, consider regularly engaging in peaceful activities such as meditation and yoga.
Get help with medication if lifestyle modifications do not change your circumstances. See a doctor regarding your excessive fatigue, as it could be a sign of chronic fatigue syndrome. A doctor may be able to help you recover from fatigue and lethargy with vitamins, iron supplements, blood sugar medicines, thyroid medicines or antidepressants -- which can reduce pain and promote healthy sleep patterns. A doctor might also suggest cognitive behaviour therapy with a professional counsellor, which involves a combination of working out and replacing feelings of low self-worth with positive feelings and high self-esteem.
Tips and warnings
- If you experience exhaustion, along with symptoms such as vision disturbances, infrequent or lack of urination, weight gain, dizziness, lightheaded or feelings of disorientation, you should seek medical attention as soon as possible.
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