10 Ways to Beat Fatigue

Each day more than 2 million Americans complain of feeling fatigue in addition to the 4 million who have been diagnosed with chronic fatigue syndrome. With this chronic tiredness often comes lack of focus, feelings of being overwhelmed, flu-like symptoms, memory loss, chronic aches and pains, restless sleep, short temper and even depression.

While many people accept their tiredness as part and parcel of their daily lives, it needn't be the standard way of life. Yes, we are more overworked and under more stress than ever, but that doesn't have to be the case.

The following 10 lifestyle changes can make all the difference over time, if embraced as a new lifestyle approach to wellness.

1. Eat four to six times per day - In the past 10 years the idea of ditching the "three square meals a day" plan has proven successful. In its place is the three-hour diet, or eating something every three to four hours. Eating more frequently prevents one from overeating at one sitting, which zaps energy and retards digestion. Eating smaller meals more frequently also helps sustain a steady level of energy throughout the day, which helps avoid the "two o'clock crash."
 

2. Consume energy-giving foods - While eating more frequently is a great way to stay energized, eating the wrong foods over and over will take the wind right out of you. To get the best energy results from food it is important to eat plenty of fiber, which helps clean fats from blood and create bulk to move stools - this frees up energy in the body. Consuming complex carbohydrates like whole grain breads, seeds and pasta provides glucose for brainpower and sustained fuel for physical energy. Eating lean protein also adds fuel for the body. And where carbohydrates are fast-burning (instant energy) fuel, proteins provide slower burning (continuous energy) for the day. Drinking plenty of filtered or distilled water keeps the body hydrated, helps move toxins from the body and aids the kidneys.

3. Avoid energy-sapping foods - Food is certainly the main source of energy for us humans, but consuming the wrong types of food can drain and waste energy faster than we want it to. The basic idea is to avoid all foods that create an instant energy rush as a sudden energy crash is soon to follow. Energy-zapping foods include caffeine, soda, coffee, chocolate, sugar and simple carbohydrates like white bread, rice and potatoes. The energy derived from such foods is fast to come and go, is harassing to the metabolism and wreaks havoc with one's energy. In short, they cause fatigue.

4. Cut out the cancer - In this sense, "cancer" is any person, place or thing that is in your life that saps your energy and spirit. If you don't remove these things, then your energy will be drained each day. You know those friends or co-workers who expect too much from you and always ask too much of your time? Set clear boundaries and don't allow them instant access to you or your time. Does your email fill up too fast? There is no reason to read and answer every correspondence right away. Create email folders and prioritize which ones you read and respond to, and when. Don't allow work to interfere with personal time. Pay bills on time. Avoid unnecessary arguments. Let go of old grudges. All of these tips will cut out the old and free up stores of energy that have needlessly been wasted and made you tired and fatigued.

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