Managing Fatigue

By Patricia ZelmEmmart CHHC, AADP

Fatigue is a common occurrence in our society today. Life is so fast paced, that there is not time to relax and take a few minutes respite. Fatigue causes us to collapse rather than relax. Most live with fatigue day and day out, until it causes an illness or disease.

You can feel general fatigue because of stress, lack of sleep, and unhealthy diets filled with pick up and go food. You may even find yourself too tired to exercise; a common problem happening to many Americans.

Symptoms of fatigue include:

  • No motivation
  • Slow metabolism
  • Joint pain
  • Concentration problems
  • Headaches
  • Feeling unrefreshed after sleeping all night
  • Mild fever

Fatigue will not go away over night, but making time for yourself to exercise will help to increase the endorphins produced in your body. Endorphins are chemicals that are released into your brain and throughout your body. When these chemicals are released in the body, there is a feeling of happiness and contentment that fills your being. However, if it does not seem to get better, you should see your doctor.

Feeling some fatigue during high intensity exercise is common. To help your body repair from fatigue and increase your metabolism, consider what you are eating. By making simple changes to your diet, it will lower your risk of muscle aches or joint pain during your workout.

Items to avoid when feeling fatigue:

  • Sugary foods such as Candies, cookies and other desserts
  • Fried foods
  • Alcohol
  • Processed foods such as boxed goods from the grocery store or fast food places
  • Caffeine such as coffee and soda of all kinds
  • White flour foods such as breads and baked goods
  • Items to increase in your diet when feeling fatigue are:
    • Water
      8 to 12 glasses per day, to calculate what your water intake should be, take your weight divide it in half and that is how many ounce you need in water per day
    • Lean fish
      Wild caught contains more Omega 3
    • Whole grains
      A few are wild and brown rice, quinoa and oats
    • Fruits and Vegetable
      Include all the colors of the rainbow
    • Legumes
    • Nuts and Seeds

Feeling tired and fatigued should not ruin the time that you have set aside for yourself. By starting out slow with your workout and simple changes to your diet, you will be surprised how wonderful you will begin to feel.

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