The other night while slumped over on the couch after I had finally gotten my son to bed, finished my patient notes for the day, cleaned up dinner, and switched the final load of laundry to the dryer, I turned to my husband and asked, “Are we just going to be tired forever?”
Whether its caused by early parenthood, pregnancy, toting your kids around to their million activities, or a hectic work schedule, fatigue can make life difficult. Fatigue can make performing your typical daily tasks feel like running a marathon. Fatigue can make that nagging pain feel like someone is stabbing you repeatedly. Fatigue can make navigating changes and issues that arise throughout your day feel like you’re having to solve an equation to disarm an explosive with a very short fuse. You get the point.
So what can we do about fatigue? The easy answer would be to get more sleep and more restful sleep, but for many of you (I’m looking at you new parents) this may simply not be an option. Today I want to share a few ways to combat fatigue even after those restless nights.
Exercise! You may think exercise is my solution to every problem (and you are pretty much correct), but exercise has SO many great benefits for your body and mind. A quick 5-10 min exercise session a few times throughout the day can help you increase your energy levels, refocus your mind, and decrease stress. This can be simple movements, with or without equipment, and can be performed anywhere even during your typical routine – I’m talking in the shower, while you brush your teeth and get ready for the day, while you get breakfast ready, during your lunch break, etc.
Hydrate! It’s easy to turn straight to the caffeine when we get busy, overwhelmed, and fatigued, but hydration is key to combatting that tired feeling. Caffeine is great for a hot minute but the crash that follows can leave you feeling more zonked than before. Even worse excess caffeine can make you feel on edge, which is the last thing you need when you are chronically fatigued. Drinking a glass of water first thing in the morning can help you wake up and get your day off to a good start. Keep a water bottle close by and drink water frequently throughout the day can help to improve energy levels and function. Switching it up with some lemon or mint can also help to stimulate your senses and increase your feeling of alertness.
Focus on your nutrition! I don’t know about you, but the first thing to go when I get fatigued is my healthy eating. I’m quick to turn to chips, cheese, chocolate, and ALL the comfort foods. But this food only leaves me feeling more bogged down, more tired, and less willing to take on my day. Eating a healthy, balanced diet filled with non-processed foods provides you with the nutrients your body needs to function and the building blocks your body needs to create energy. Cooking when you’re already feeling exhausted is difficult so keep it simple. Keep a lot of fresh fruits and veggies on hand that can be eaten throughout the day with minimal preparation. Make easy one pan meals full of vegetables and proteins. If you don’t have Pinterest, do yourself a favor and get one to keep a list of easy, healthy recipes that you can go to quickly when overwhelmed and tired.
Take mindful rest breaks! Unfortunately, I don’t mean naps. Mindful rest breaks can be as short as 30 sec or 10 min when you get overwhelmed or feel so fatigued you don’t think you can take on one more thing. Being in a chronic state of fatigue causes cortisol levels to increase in your body. This causes your body to live in an on-edge, fight-or-flight state. By taking a mindful rest break, focusing on the breath, and allowing your body to relax, you can help keep stress hormone spikes at bay and improve your ability to take on the next task at hand.
Living in a state of constant fatigue can be difficult, but we can help. Physical therapists can do so much more than simply address pain. We can address issues like general fatigue causing issues with your daily function. If you feel like you need help reducing your chronic fatigue or increasing your stamina, call Life Changes Physical Therapy today!