The Tribune

By Christine Carey

1. Rule out health problems

Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anaemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.

Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.

1. Get moving

The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.

“Exercise has consistently been linked to improved vigour and overall quality of life,” said Kerry J Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

1. Drink plenty of water

Dehydration drains energy and impairs physical performance. “Our research shows that dehydration makes it harder for athletes to complete a weight lifting workout,” said Dr Dan Judelson, assistant professor of kinesiology at California State University at Fullerton. “It’s reasonable to think that dehydration causes fatigue even for people who are just doing chores.” Dehydration has also been shown to decrease alertness and concentration.

How to know if you’re drinking enough water? “Urine should be pale yellow or straw coloured,” Dr Judelson said. “If it’s darker than that, you need to drink water.”

1. Get to bed early

Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep. Dr Deepak Chopra says that the hours before midnight are the most essential for a deep and restful sleep.

When people enrolled in a 2004 Stanford University study were allowed to sleep as long as they wanted, they reported more vigour and less fatigue. Good sleep habits may also have important health benefits.

If you don’t get enough sleep, take a brief afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost, according to the American Academy of Sleep Medicine.

1. Have Fun

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. Being out with friends or listening to comedy helps to bring more joy into your life so be sure to take time each day for a good bit of fun.

• This column shares preventative health tips and life transformation tools aiming to enlighten the reader to living their full potential with passion and purpose. Christine Carey is a certified holistic health and life coach, blogger (www.christine-carey), and co-owner of Liquid Nutrition (www.liquidnutrition.com). This content is not intended to diagnose or treat any diseases. It is intended to be provided for informational, educational, and self-empowerment purposes only. Please consult with your wellness team and then make your own well informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.