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Occasional bouts of fatigue or low energy are not unusual and can usually be traced to a temporary or easily remedied situation. A few weeks of burning the midnight oil for a work deadline, unusual emotional or mental stress, boredom, lack of sleep, and eating more junk food than usual could all be the culprit. Still, anytime you experience a change in your energy levels for more than a few days, it¡¯s important to talk to your doctor to rule out any illness or underlying conditions. Thyroid disease, diabetes, heart disease, sleep apnea and even arthritis can all cause fatigue, so don¡¯t dismiss your symptoms if you can¡¯t find an obvious cause and remedy.

Assuming you have a clean bill of health, looking at your general habits will likely give you a pretty good indication of what¡¯s causing your fatigue. Trying incorporating some of these lifestyle changes, and with some patience and consistency you¡¯ll likely see your energy levels start to soar again.

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Start with your diet

Have your eating habits changed recently? Are you indulging in more ¡°comfort food¡± or eating out more often? Even if your weight is stable, eating the wrong foods can certainly drain your energy. Make a checklist to ensure you are:

• Drink plenty of water. Fatigue can be a symptom of dehydration, and thirst isn¡¯t always a good indicator. Especially during the warmer months, aim for a cup of water every hour to 90 minutes.
• Consider eliminating caffeine. It may seem counterintuitive, but drinking more coffee or other caffeine-containing beverages when you are already tired could just make the situation worse. Caffeine may also be impacting your sleep, even if you aren¡¯t aware of it. Try cutting back the amount of caffeine you consume gradually ¨C and eliminating it completely over a two- or three-week period. If you feel more energetic after a month with no caffeine, you¡¯ll be well on your way to a new habit!
• Eat regular meals, including breakfast. Even if you don¡¯t feel hungry, giving your body proper fuel throughout the day is key to maintaining your energy and keeping your blood sugar levels steady. On the other hand, make sure you aren¡¯t overeating. Big meals can make you tired and leave you longing for a nap instead of an invigorating walk.
• Focus on fruits, vegetables and whole grains. In addition, be sure to include enough lean and healthy protein as well. Women especially need to incorporate enough iron rich foods into their diet to avoid anemia ¨C another common cause of fatigue.

Focus on sleep

We¡¯ve said it before and we¡¯ll say it again: getting enough good quality sleep is one of the most important things you can do for your energy levels ¨C not to mention your overall health. If you aren¡¯t waking up feeling rested go back to the basics:

• Go to bed and get up at the same time each day ¨C even on the weekends.
• Make your bedroom a serene area ¨C cool, dark, and quiet. Use an eye mask and white noise machine if necessary.
• Avoid using your bed for anything other than sleep or sex. Don¡¯t give into the temptation to turn bedtime into screen time.
• Avoid vigorous exercise, screens, food and alcohol for a few hours before bed. Read a book, take a warm bath or go for a relaxing walk to unwind. Consider meditating for a few minutes before crawling in bed. Start with just five minutes and work your way up to 20 minutes to help you fall asleep faster and stay asleep longer.

Get moving

Exercising is often the last thing you feel like doing when you¡¯re feeling low on energy, yet studies have shown it¡¯s actually a great way to rev up your energy.

• If an hour in the gym sounds too overwhelming, start with a quick walk around the block. Chances are that once you get moving, you might want to stay in motion.
• If you have access to a pool, try taking a quick dip when your energy is especially low. Being in and around water is good for your emotional and mental health, and 10 laps in the pool can do wonders for perking you up.
• Give yoga a try. Not only is it calming, but some studies have shown it can be very effective for boosting energy as well. If you aren¡¯t ready to commit to a class, check out some videos on YouTube to get started.
• Remember that consistency is important: just adding 20 minutes of movement a day can make a big difference.

Evaluate your work situation

Work burnout is real, serious, and can cause extreme fatigue. If you find yourself struggling with work tasks that used to be meaningful and energizing, it¡¯s time to consider some changes.

• Revisit your work habits:
  • Try the ¡°Pomodoro technique¡±¨C work for 25 minutes and then take a 5-minute break. Get up and stretch and take a quick walk to the kitchen or water cooler.
  • Prioritize your tasks and do the most demanding assignments at the time of day when you are your sharpest and most productive.
  • Switch between tasks to alleviate boredom and mental exhaustion.
  • Reduce distractions like noise or clutter.
  • Break tasks down into steps and set realistic goals. Each step becomes a small victory that helps keep you motivated.
• Take a good look at your work situation, your assumptions and your attitude. What aspects of your situation can you change? Are you someone that likes to control a situation? Do you really have to do everything yourself or are you in a position to delegate busy work so you can focus more on tasks you enjoy? Concerned about your competence and effectiveness? Seek out help and training. Feeling underappreciated? Think about strategies to showcase your work.
• Learn to say no. Toddlers are great at this. Adults, not so much. But if you never say no, people will keep piling on the assignments, demands, and expectations. Be clear about how much you¡¯re willing to take on and set ground rules for collaboration. Don¡¯t feel guilty. Sometimes, you just don¡¯t have the "bandwidth."
• Consider changing jobs. Sometimes a change of scenery and some new challenges are all you need to reinvigorate yourself.

Talk it out

Studies have suggested that more than 50% of fatigue cases are due to psychological factors. In today¡¯s fast-paced and chaotic world, it¡¯s no wonder many of us are stressed, anxious, and even depressed.

• Give therapy a try. There are many online resources available today that make it easier than ever to fit therapy into your schedule. A qualified therapist can help you pinpoint issues and help you develop the tools you need to address them. For most people, a weekly session is time and money well-spent!

Finally, remember that fatigue and low energy are not just a normal part of aging. Spend some time and effort getting to the root cause of the problem and get back to enjoying a more energetic life again!

This article appeared in the Summer 2024 edition of the HealthPerks newsletter.