As a society, we are trained to look for quick fixes to every challenge, even when combating fatigue. When challenged with excessive tiredness or ongoing fatigue, we search for ways to boost our vitality, without “thinking” about the possible causes or future consequences. You “just do” whatever we need to do to get through the workday, the week, and at times the months ahead. It’s usually not until you crash and burn, do you wake up and dive deeper to see what’s happening. 

Fatigue is physical or mental tiredness that extends beyond regular or occasional exhaustion. Take a personal assessment of your symptoms to see if you are fatigued. If so, what type of fatigue is it? 

Symptoms of Physical or Mental Fatigue

Here are some common symptoms of fatigue:

• Exhaustion
• Not feeling rested after nighttime sleep
• Feeling tired or drained most of the time
• Daytime drowsiness
• Headache
• Body aches or muscle soreness
• Vision problems
• Irritability
• Lack of  motivation
• Brain fog
• Gastrointestinal issues
• Change in appetite
• Change in sleep patterns

The good news is if you decide to take action now, you may be able to beat fatigue and get your vitality back! You can start today and possibly turn this situation completely around. 

There are natural remedies for combating fatigue and increasing your vitality that you can try today. But remember, this condition didn’t occur overnight. So therefore, be gentle, patient and give yourself the space you need to heal.

Here are some strategies to support you as you wage war on fatigue:

1. Rule out health problems, including sleep disorders: Make sure your fatigue is unrelated to an underlying medical issue or sleep disorder. This is the best place to start because it might be a genuine reason you are “tired all the time.” If you suspect something is wrong, schedule a doctor’s visit and discuss your symptoms with a qualified professional. 

2. Check your meds. If you are on prescribed medication, fatigue could be one of the side effects. If you notice you are exhausted after starting a new drug, talk to your doctor to see what can be done. 

3. Try Gentle Exercise. It might seem logical that exercise would make you even more tired. The opposite is true. Being physically active tends to boost your energy levels, increase your circulation and help you to feel better. For a double whammy of goodness, try exercising outdoors in nature. Remember to start slowly and be gentle with yourself. You’d be surprised how much a ten-minute walk in the sunshine can increase your energy levels and boost your mental health.

4. Try Yoga. Yoga is one exercise that has been shown to improve confidence, lessen fatigue, and clear the mind. Many types of yoga are ideal for just about any fitness level. Research has found yoga helpful in men and women over 65, who generally have a significant problem with fatigue. 

5. Make sure you are not dehydrated. Little known fact: research has shown that dehydration zaps your energy. Caffeinated and energy drinks can cause dehydration. Try incorporating more water and less caffeine into your daily regimen. For an added boost, try adding electrolytes to your water to help that water get to get into your cells.

6. Improve the Quality of Sleep:  I know this sounds like common sense. But if you are struggling with daytime tiredness, you might not get the quality sleep your body needs to thrive. All sleep is not created equal. In one 2004 study, it was found that people who got adequate sleep were more vigorous and reported less fatigue. Naps are other ways to freshen up your energy level. Try for short naps, no longer than 30 minutes. Longer naps can lead to difficulty sleeping at night. One study showed that a nap followed by a small quantity of caffeine, such as a 5-ounce cup of coffee or tea, can restore your energy even more. Crazy, right?

7. Try Adding Omega-3 Fatty Acids. These helpful fatty acids can be abundant in fatty fish, cod liver oil, and fish oil in capsule form. Omega-3 fatty acids are excellent for overall health, energy, and vitality. Try algae oil for a plant-based alternative. On the other hand, studies show that consuming too few omega-3 fatty acids can lead to mood swings, fatigue, and depression. 

8. Know Your Sleep Chronotype:  According to the Sleep Doctor, Dr. Michael Breus, everyone has a prescribed sleep chronotype. Understanding whether you are a night owl or an early riser can be game-changing for your energy levels. Everyone is different in terms of when they have the most energy. Find out if you’re a morning person or a night owl and work with it instead of against it. If you have especially demanding activities, choose to do them when you have the most energy. 

9. Prioritize Nutrition: When you’re on the go, doing “all the things,” it’s easy to let your good healthy habits fall by the wayside. Even “good stress” can cause you to make poor food choices. Nobody is trying to preach here, but if you see this pattern, stop and take notice. Instead of diving into some new health craze (which can be stressful) to quickly fix yourself. Return to the basics: lots of clean water, whole foods: vegetables, fruit, whole grains (if they work for you), grass-fed meat, and wild-caught fish (if you’re not plant-based). These traditional foods are chock full of natural energy and vibrancy. They can help restore body balance and crowd out processed and less healthy foods. Over time, you will be surprised at how much better you feel.

   10. Use Radical Self-Care Practices to Reduce Stress: Self-care looks different. Only you know what makes you feel fabulous from the inside out. Self-care is critical for your health, vitality, and longevity. Learning to rest when exhausted is not laziness; it is wisdom. High levels of unrelenting stress will zap your energy and leave you listless. Creating a self-care habit will go a long way in mitigating debilitating anxiety.

Our time-saving gadgets and apps are not enough to save us from the onslaught of fatigue we are experiencing as a nation. You must be armed with a tailor-fitted strategy to combat fatigue and increase vitality. Try a few of the suggestions above as you plan to get your vibrant life back on track. It will be well worth it.

Be well + prosper,

Elaine xx

More on this topic:

8 Surprising Things That Drain Your Energy

Fun Ways to Boost Mental and Physical Energy

6 Easy Ways to Preserve Your Energy Today