All Kurma Blog

September 26, 2019

The Art of War Against Fatigue

 

Almost 1 in 3 adults today experience daytime tiredness and fatigue and we often don't know how to prevent and fight it. In this edition of All Kurma blog, we will look into ways to prevent help you battle with lifestyle related fatigue.

Constant exhaustion create a state of weariness that develops over time and reduces your energy, motivation and concentration, leading to fatigue. Chronic fatigue will impact your emotional and psychological well-being.

Cut down the A, B, C (Alcohol, Binging and Cigarettes)

These A, B, C is harmful to your body. Drinking alcohol may make you feel tired. This is because alcohol act as sedative and make you feel drowsy. Regularly drinking alcohol especially before bed interferes with the quality of your sleep. This could make you feel more tired than you otherwise would.

The same goes with too much greasy, fried and fast food. These processed and fried food will make the digestive system to work double hard to process the fat, it will then affect your energy level and make you experience fatigue.

One of the main reasons smoking makes you feel tired is, the body may not be receiving enough oxygen due to the cigarette smoke. Cigarette smoke contains toxins, including tar which affects the cleaning process of the lungs. This will reduce the oxygen absorbing capacity of the lungs so when organs like heart and brain do not get enough oxygen, we feel tired.

You are what you EAT!

Good eating habits contribute greatly to your battle with fatigue. They do say, you are what you eat! So, consume more healthy and good quality, "clean" food that will nourish your body from the inside out.

Sufficient intake of fruits and vegetable is the key to a greater and more balanced diet. If you are the busy-bee, forever on-the-go type pack up some take-away friendly fruits like apples, pears and oranges or energy bars, or have a smoothie.

If you are looking for less messy options, dried fruits are the way to go. They are so easy to cart around and generally last longer in the event you forget to clear your bags after a long day.

Pack up some dried fruits such as dates, raisins or healthy munch-like pistachios, almonds for snacking or eating in between.

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Say Yes to H2O

Our body is made up of 55-70% water. Dehydration can decrease alertness and concentration leading to physical and mental exhaustion.
Your daily water intake should be able to compensate for fluid loss through urine and sweat. To stay hydrated, make sure you have at least 2 litres of water daily. And by water intake we are not referring to any sugar added or caffeinated drink.

Well hydrated body will function better and proven to have better mood and more energy.

Let's get Physical

Going to the gym and hitting the treadmill after a long day may sound tiring. However, according to Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine, people who are active have a greater self-confidence, exercise also improves the working efficiency of heart, lungs, and muscles. It gives you adequate energy and mood booster to prevent fatigue and stress.

Generally, start by going for brisk walks, jogging or running around the neighbourhood, ideally exercises like Yoga, swimming and cycling by far are the best activities to help you boost energy.

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Snooze away your fatigue

The number one culprit of daytime fatigue is lack of sleep. With today's hectic lifestyle, getting enough sleep is hard to come by.
One of the best ways to prevent and fight fatigue is by having a good sleeping habit. It is recommended that you aim for at least 7 hours of sleep and if you don't get enough of that, try having an earlier down time or winding down with relaxing behaviours before bed. This may include taking time to have a bath, reading a book or getting into bed half an hour earlier and avoiding any screen-time during this period.

On occasion, fatigue is a symptom of other underlying conditions that require medical treatment. So if you are experiencing prolonged fatigue, even with natural tips and change of lifestyle and habits, a visit to your local general practitioner may help reassure there are no other underlying medical conditions.

Now that you've gotten your dose of upDates! Till our next date, Eat Fresh and Stay Well, only from All Kurma.

Source:
https://www.mayoclinic.org/symptoms/fatigue/basics/definition/sym-20050894
https://www.ncbi.nlm.nih.gov/pubmed/17505227
https://www.hopkinsmedicine.org/heart_vascular_institute/clinical_services/centers_excellence/womens_cardiovascular_health_center/patient_information/health_topics/exercise_heart.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://www.webmd.com/balance/features/get-energy-back#1
https://www.healthline.com/nutrition/how-to-boost-energy?fbclid=IwAR3vb7TbBX-eCqe48ReB0rvYDkp9ykhxFNINW8QaIF2_yjxrn2ZclHLzd7U
https://www.canadianliving.com/health/prevention-and-recovery/article/12-bad-health-habits-and-how-to-fix-them
https://www.healthline.com/nutrition/caffeine-side-effects
https://vapingdaily.com/smoking-effects/why-cigarettes-make-you-feel-tired/#targetText=One%20of%20the%20main%20reasons,caused%20by%20the%20cigarette%20smoke.&targetText=When%20the%20body%20organs%20like,enough%20oxygen%20we%20feel%20tired.
https://www.prepperfect.co.uk/health/you-can-power-through-fatigue-with-the-right-foods