Facts on Fatigue

The alarm goes off, you jump in the shower, eat breakfast, get dressed, get the kids ready for school, drop them off at the bus stop, drive to work, run errands during lunch, leave work, pick up the kids from soccer practice, come home, make dinner, serve dinner, clean-up, get ready for the next day, watch a little news, get ready for bed, crawl into bed, fall asleep and before you know it the alarm goes off again - whew! Sound familiar?

In today's society, unfortunately, many of us can relate to the above scenario, and life is probably not slowing down anytime soon. In the meantime, Americans need to learn how to manage all the day-to-day activities they are responsible for in addition to allowing time for their health. When people cannot manage life effectively, many continually feel tired -- some to the point of fatigue.

Tiredness and fatigue are two different things. Tiredness happens to everyone at one time or another. It is the normal feeling that is felt at the end of a long day or after a night of the baby crying. Typically you will know why you are tired and a good night's sleep will restore you to normal.

Fatigue is a daily lack of energy, an unusual or excessive whole-body exhaustion that is not relieved by sleep. Fatigue can be acute or chronic and can prevent a person from functioning normally; ultimately it affects a person's quality of life (WebMD).

Adverse Effects of Fatigue

How can you tell if you are fatigued or just a little tired? The following are good indications of fatigue:

Constant flu-like feelings
Tired feeling that is not alleviated by sleep
Tired feeling that lingers for more than one week
Achy muscle and/or joints
Inability to concentrate
Reduced productivity
Decreased socialization
Irritability
Lack of motivation
Anxiety
Stress
Nervousness
Causes of Fatigue

For Americans, fatigue is generally caused by lifestyle habits. The following are the most common causes for fatigue:

Ignoring tiredness or illness
Lack of exercise
Poor nutrition habits
Poor work-life balance
Lack of sleep
Depression
Boredom
Nicotine and alcohol use
Fatigue management is an important aspect to enhance health. To alleviate the onset of fatigue and live a happier, healthier, more productive life - follow these few simple steps:

Listen to your body

When feeling tired or ill, slow down! Ignoring the way your body feels and pushing beyond your body's limits stresses your immune system, therefore leaving you vulnerable for illness and fatigue.

Exercise!

Most wonder if they are fatigued, why exercise? Research shows that exercise helps ease fatigue. Exercise increases your cardiovascular and muscular strength and endurance. Therefore, your body will become stronger and be able to better handle activities of daily life. Exercise also has been shown to improve quality of sleep. Those who exercise fall asleep faster and sleep sounder than those who are sedentary.
Eat a balanced diet. Eating a well-balanced diet will help you get adequate amounts of food, vitamins and minerals your body needs to get through the day. The U.S. Recommended Dietary Allowance (RDA) guidelines recommend to eat at least three meals per day, do not skip breakfast (as this boosts your metabolism for the day) and eat foods from the main food groups (bread, meats, dairy, fruits and vegetables) at every meal (WebMD).

Get enough sleep

With today's busy lifestyles, Americans need at least 7-8 hours of sleep per night. Going to bed at a decent hour will increase your productivity throughout the day.
Set priorities. With many people working full-time and having families, setting priorities between work and family life is a difficult task. Setting your priorities will help you manage your time better. Learn to say "no" when necessary to minimize the feeling of being pulled in two different directions.

Limit nicotine and alcohol intake. Nicotine, like caffeine, is a stimulant. Also when smokers sleep, they experience nicotine withdrawal - causing difficulties falling asleep and waking up during the night. The National Institute on Alcohol Abuse and Alcoholism found that alcohol consumption appears to disrupt the second half of the sleep period, causing awakening from dreams and difficulty returning to sleep. This sleep disruption may lead to daytime fatigue and sleepiness.

Take up a hobby

If time permits, getting involved in extracurricular activities can help you focus on an interest you enjoy rather than yourself and can make you feel more in control. Try something new, such as ceramics, gardening, an exercise class or Pilates.

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