If you’re tired of feeling tired all the time, you need a toolbox of fatigue fighters to help boost your energy so you can get through everything on your to-do list. (And hopefully even get to the fun stuff you want to do, too!)
Depending on the time of day and the situation you’re in, different fatigue fighters will work better than others. That’s why having a few to choose from is the best way to know that you’ll be able to power through your day.
Put down your coffee and energy drinks– these fatigue fighters are all-natural and work like a charm!
This post may contain affiliate links. Purchasing via these links gives me a small commission at no cost to you. Please see my privacy policy for more information.
If you’re tired of feeling tired all the time, try these five fabulous fatigue fighters!
Drink some water
Hydration is key for staving off fatigue. If your body is dehydrated, blood volume drops. When blood volume drops, your heart works harder to pump blood throughout your body. The energy for that extra work has to come from somewhere! It’s being taken from your energy stores.
Keeping well hydrated is also important for your brain function. Your brain is 75% water. If you’re not drinking enough water, your brain literally shrinks! A dehydrated brain has trouble with focus and short-term memory. To help keep your brain in top shape where you feel sharp, make sure you’re drinking water regularly.
A glass of water is one of the easiest fatigue fighters to work into your lifestyle. So grab a glass and drink up!
Try some deep breathing
Most of us breathe shallowly all the time. When we fill (and empty) our lungs completely, we are flooding our body with oxygen. That oxygen wakes up the brain and the muscles. If you can work on conscious deep breathing for 3-5 minutes, you’ll feel revitalized.
When you breathe deeply, you engage the muscles of your diaphragm. All too often, we breathe only in the upper part of our lungs. This causes clenching in the upper back and shoulders. By breathing deeply into your diaphragm, you can release stress in your body. That means diaphragmatic breathing is a win-win as a fatigue fighter– the oxygen from deep breaths flood your body with oxygen AND it helps to relieve stress.
There’s even better news for perimenopausal women about deep breathing. Breath work can help reduce hot flashes, too!
Try this: Sit up tall. Inhale while counting to 4. Hold for a count of 4. Exhale for a count of 4. Keeping the breath deep, steady, and even is your goal.
Move it!
Whether it’s getting up and going for three minute walk around the office or just standing up at your desk and doing some gentle stretches, the shift from being sedentary to moving gets your blood moving. This revitalization enlivens both body and your mind.
Movement asks the heart to push all of that well-oxygenated blood around the body. You can find a short workout that you can do at home or in your office where you’ll get your blood pumping but won’t break a sweat (if you only do one set). Focus on connecting your body and breath and working at about 60-70% effort. Overdoing the exercise will make you feel even more tired.
Bonus points: Get outside and move around in the sunshine. Sunlight interacts with your circadian rhythms to remind your body that it’s time to be awake and active right now.
Grab a Snack
Eating a nutrient-dense snack can perk you up by adding energy to your bloodstream. You give your body the resource it needs to perk you up a bit.
Balancing your blood sugar is important for fighting fatigue. Making a choice that balances protein and carbohydrates will help keep your blood sugar stable. Nuts are great fatigue fighters. Their protein and fat will stimulate your energy without setting you up for a crash later on.
A healthy snack is a great way to boost your energy provided you don’t eat too much. More than a snack will send blood to your digestive tract, robbing you of the energy you’re seeking. Aim for 100-200 calories, and you should get the fatigue fighting energy boost you need.
Protect your Sleep
Of course, the best possible fatigue fighter is to ensure you’re getting the right amount of sleep for your body. Without proper sleep, your body suffers in a multitude of ways. Your brain is less sharp, your appetite signaling hormones aren’t as well regulated, and your fat receptor cells are all fired up. This trifecta of negative effects should be avoided at all costs!
Work to be as protective of your sleep as you are of, say, your wallet. Recognize that investing in good sleep pays great dividends. Not only will you have more energy, but you’ll likely make healthier food choices and be more productive, too.
While it may be hard to do things like give up vegging on the couch in front of the TV while you doze off, allowing your body to drop into sleep in a more supportive environment really does matter. Remember, bedtime routines aren’t just for babies! They work great for adults who need restorative sleep so they can have the energy to get through everyday life.
If you need help falling asleep, check out these hacks to help you catch your zzz’s sooner.
Over 40 and tired all the time? Your fatigue fighters have to do with your hormones!
Fatigue is one of the most common symptoms of women in perimenopause. For women who are used to getting things done and having plenty of energy all day, being hit with fatigue is rough. You don’t lose the desire to get things done. You just plain don’t have the energy to do them.
There are a number of reasons perimenopausal women experience fatigue. At the risk of gross generalization, almost all of them boil down to a hormone imbalance. Elevated levels of cortisol put the body into a state of chronic stress, and the easiest way for the body to survive is to carefully guard energy reserves. This means you feel tired all the time.
And while you may be in the habit of reaching for a caffeinated drink or a sugary pick-me-up, stop! Those will only magnify your tiredness later. Even worse, they’re wreaking havoc on your hormone levels.
Wait…..were you expecting a fatigue fighting magic pill?
There isn’t one. But when you nail the basics of good health and wellness habits, fatigue falls away. Your energy levels rise, your mental engagement perks up, and you’re ready to handle whatever life throws at you.
Carry on, fatigue fighter!
The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.
