How to combat Fatigue to improve your Productivity

“The energy of the mind is the essence of life.”

– Aristotle

As we grow older many of us experience less vigor and tend to feel tired quickly. Although it is not entirely attributed to the process of aging, there can be other factors like stress, anxiety, lack of physical activity and so on. It can also be an indication that the body needs rest, and the signs that arise from it can affect your daily routine. There can be times when we feel increasingly tired with monotonous tasks, or sheer boredom, or maybe in an hour or two post lunch. Well, there could be other culprits of fatigue too. Here are six tips that can help enhance your energy levels and get your body back on track.

1. If you experience persistent fatigue, seek medical help. It could be a symptom of something else that needs attention. Living in denial to prove to others that nothing’s wrong may only make it worse.

2. If your work requires you to sit down at a desk, it is essential to get up every 30 minutes and walk around or stretch for a couple of minutes. Maintaining a good posture while sitting also plays a crucial role in energy conservation. Keep your shoulders relaxed; arms should be parallel to the ground; ensure the spine is straight, and soles of the feet should entirely rest on the floor.

3. Watch what you eat and stay hydrated. Processed food and other foods high in sugar may give you an instant energy boost but will create a sugar crash later. Choose from wholesome food and home-cooked meals. This way you can keep a check on the ingredients and nourish your body with essential nutrients. It can also leave you feeling satiated for extended periods. Whether you are working or exercising, your body needs water to regulate the internal temperature and function well. Dehydration can cause fatigue, and so it is essential to drink water at regular intervals to replenish and cleanse the system.

4. The human body is sensitive to too little activity, and hence fatigue is also associated with not wanting to do anything. We need physical activities to keep the muscles and bones healthy. If you lead a sedentary lifestyle, it is crucial to make an extra effort to get the heart pumping. It is advisable to not rush into intense workouts if you’ve not exercised for a while or haven’t exercised in the past. Experiment and start with lighter forms and make sure you enjoy doing it. Gradually increase the intensity level and ensure with every move you get the technique right.

5. Chronic stress can cause fatigue. Sometimes all it takes is some good distraction to get over it. Dedicating some time to do some mindful breathing or meditation can help calm the nerves. Speaking to loved ones too can help offload some mental burden. Watching some funny videos and taking short breaks can relax the mind and help you refresh and stay focused. If it is too much to bear and managing it seems to be beyond control, you can consider seeing a counselor who can guide you to increase your ability to cope with challenges and to make positive changes in life.

6. Good sleep is key to normal hormone levels and an alert mind. When you wake up feeling fresh, you have high chances of giving your best at work. It is a good habit to go to bed at the same time and get 7-8 hours of sleep daily. Try to avoid screen time at least one hour before bedtime. Studies say that the blue light emitted from gadgets like cellphones, computers, and TVs can sabotage sleep and leave us feeling dull and dazed the following day. You may choose to listen to some soothing music, spend some quality time with your dear ones, or simply dwell on happy thoughts at bedtime.