Do you frequently suffer from Fatigue?
Commonly described as tiredness, fatigue is a symptom experienced by a large percentage of the population.
Fatigue accounts for 1 in 5 people at any one time and 1 in 10 people experience prolonged fatigue (Royal College of Psychiatrists).
It is more prevalent in women than men.
Factors contributing to fatigue can be physiological, physical and psychological.
Lifestyles and Lessons
Juggling life with demanding jobs, looking after family, gym and socialising can leave you feeling off balance leading to complete exhaustion. Finding the time to look after yourself and your fundamental basic needs including gym, eating healthy, hydration and sleep are demands in addition to keeping focused.
It is imperative therefore to listen to your body’s calling and acting appropriately.
Experience is a great teacher and we can use these lessons to prevent future burnout. However, this involves a certain amount of discipline. Here are a few pointers, which have been put together. I hope they help you in finding your own balance.
None of these tips are rocket science but sometimes it is easy to forget the simplest of strategies, so it can work well as an ‘at a glance’ checklist.
- Starting your busy working week by ensuring that you complete any training when you’re feeling at your brightest and least tired. For a heavy working week, quick efficient workouts will also help focus, concentration and avoid over tiring of the central nervous system. Pace the workouts to give the body adequate rest to manage all tasks throughout the week.
- Preparing meals in advance and very quick easy things makes life a lot easier. Things like overnight oats and a quick tuna or an egg salad for lunch are easy to prepare, carry and consume on the move! Leaving little excuse to eat processed sandwiches and salads, which can be expensive over the month.
- Buy and leave 2L bottles of water at work and place on the desk in front of you. Sip throughout your day. This way, there is little excuse not to be hydrated, especially in a desk job. Done!
Bath Bed and Herbal teas
- Just 2 or 3 early nights in the working week will aid in reducing the risk of becoming ‘overtired’ which can lead to sleep disturbances and induce stress.
- Wind down and gain perspective on your day with a 10-minute meditation to truly enhance focus and direction.
- Camomile tea is very relaxing and soothing before bed.
Unresolved Fatigue, low mood, insomnia and leg cramps could mean you are experiencing physical and physiological causes. Seek medical attention to make sure you are not anaemic and that you are getting adequate sources of iron and B12 in your diet. Iron deficient anaemia can be dietary but also occur because of heavy menstruation amongst women.
Alongside an iron rich diet, exercise can help as it encourages production of red blood cells, hence oxygen carrying capacity of the red blood cells.
If you are taking iron supplementations, take them with small amounts of food as they can irritate the gut. Also taking them with orange juice helps as Vitamin C aids in the absorption of iron via the gut.
The above are not exclusive causes of anaemia or in any way an exhaustive list. Anaemia is a massive topic in the health field. This is a simple guide for those who may not have recognised vague symptoms being the result of a low haemoglobin or low serum iron count. Just something to be aware of with extreme and constant fatigue and is easily ruled out with a blood test.
I hope you have enjoyed reading this article. Wishing you lots of balance and energy.
Sandy S Pandya
L3 Reps Personal Trainer
Advanced Nurse Practitioner RGN. BSc. PG Diploma.