Once upon a time, a 12-hours job schedule would not make you exhausted. But now, as the number called ‘age’ is growing forward, dreariness and fatigue are overpowering. Sometimes your eyes seem heavy and you might need a nap!
But are these changes part and parcel of the ageing process? Is mounting fatigue with ageing normal? What is fatigue?
Fatigue is the feeling of being tired. It is slightly different from drowsiness, or the psychological feeling of apathy, although these might both go along with fatigue.
According to a study by the American Geriatrics Society, one-third of the people aged above 50 years experience fatigue. Sometimes they do not even feel refreshed after a good night’s sleep. There can be various reasons like medical issues ranging from flu to arthritis, emotional stress, sleep challenges and lifestyle habits that lead to fatigue and exhaustion.
Here are 10 simple tips to beat the fatigue with ageing:
1. Start healthy eating habits
An effective way to keep up energy levels high is to maintain a balanced healthy dietary regime throughout the day. Try to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal twice a day. Drinking a warm cup of green tea in the morning and taking Omega 3 oils is a must.
2. Rule out health issues
Fatigue can be a common symptom of many illnesses. It can stem from diabetes, thyroid, arthritis, sleep apnoea and many more. Get regular check-ups done to eliminate these issues. Many medications can add to fatigue. These include blood pressure medicines, antihistamines, and diuretics. If you begin to experience fatigue after starting a new medication, consult a doctor.
3. Do regular exercise
Physical activities usually boost energy levels, although the last thing you want to do, when you are tired, is exercising. But studies have shown that exercising regularly and balancing rest and activity can help you beat the fatigue. Exercise increases the working efficiency of the heart, lungs, and muscles just like improving the fuel efficiency of your car. It gives you extra energy. Yoga is especially effective to beat your fatigue. Carrying excess weight can be exhausting. Lose weight and you’ll feel more energetic.
4. Go to bed same time every day
Two third of the world population suffers from sleep challenges. Often people do not get enough sleep to stay active throughout the day. Doctors suggest, go to bed and get up in the morning at the same time every day, avoid naps in the daytime, and have a warm bath before bed.
5. Alignment with body clock
Although hitting bed early is the best possible solution to beat fatigue, some people do not have the luxury to do so due to their work hours. Or it is just their biological clock that makes them active through the night. It is the brain structure and genetics that usually determines the individual changes in daily energy patterns. Instead, be aware of your own circadian rhythms and schedule demanding activities when your energy levels are at their peak.
6. Drink plenty of water
Dehydration cuts down energy and impairs physical performance. It decreases alertness and concentration. Kidney functions also largely depend on water habits. So consult your physician to know how much water you should consume in a day.
7. Cut down smoking and drinking
Avoiding the use of alcohol, nicotine, and drugs are one of the most important ways to beat your fatigue. Smoking and drinking hinder your sleeping habits. You will usually feel tired the next day, even if you have slept for full 8 hours. Try to cut down on alcohol before bedtime.
8. Reduce stress and socialize
Stress uses up a lot of energy. Relaxing activities throughout the day, socializing with friends and relatives, listening to music, reading would soothe your nerves and help you be active. There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to beat your fatigue.
9. Cut out caffeine
The first thing we do, when we are tired, is drinking a smoking cup of tea or coffee. It definitely gives us an instant boost of energy but in the long run, proves detrimental. The best way to cut down on caffeine is to gradually stop having all caffeine drinks (coffee and tea and colas) over a 3-week period.
10. Set realistic expectations
We often set unachievable goals for ourselves in life. This tantamount to growing stress, emotional upheaval and dreariness. To beat the fatigue we must get rid of these three. Set realistic goals for work deadlines and schedules. Identify and deal with stressors by taking time off work, going for a trip or resolving relationship issues.
Following these hacks can get you to the desired energy level. It can stop negatively impacting your performance at work, family life, and social relationships.
So Get Set Go!
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