Ways to Fight Fatigue
Fatigue can be a major time bandit but it can also be an effect of poor “time
management”~ “It takes so long and I work so hard to get my job done that
I’m constantly exhausted”. We can look at fatigue in this context in two ways;
1. “Band Aid”~ How to stay awake and alert when you really need to
2. How to avoid fatigue
1. “Band Aid”~ How to stay awake and alert when you really need to
A. Get moving. The more oxygen that runs through you, the more energised
you’ll feel. Walking – even if it’s just around the office or to the other end of
the building – is one way to feel alert and energised. The more physically
active you are, the less fatigue you’ll feel. Exercise releases hormones that
make you feel alive, refreshed, and energised all day. Jump/jog on the spot
quietly... jump somewhat high (like imaginary skipping rope) and quickly but
try to land quietly... this will help wake up your muscles with movement and
oxygen and allow you a bit more control to prevent injuries...
B. Reduce fatigue with dark chocolate! People who consume moderate
amounts of dark chocolate have better brain circulation. Cocoa beans-the
main ingredient in chocolate-contain natural antioxidants called cocoa
flavonoids. The flavonoids in chocolate are also more powerful than vitamin C
at limiting fatty deposits (plaque) in arteries in the brain and heart. Build-ups of
plaque can impair mental performance. Have two small squares of a bar of
chocolate. The darker the chocolate, the better; According to the ORAC scale
- a measure of the antioxidant levels in foods - dark chocolate has double the
amount of antioxidants of milk chocolate.
C. Cold water on the pulse area of your wrists.
D. Expose yourself to bright light, preferably natural daylight. Your body's
internal clock, its circadian rhythms, are regulated by your exposure to
sufficient light. Even if you're in an environment where there's artificial light,
brighter is better. If you can step outside (even on a cloudy day) or look out
the window for a full minute, you'll be more alert. Wherever you work, see if
you can replace the light fixture or add a lamp that will brighten your
workspace.
E. Make fists with your feet; this is a recommended method for overcoming
jet-lag (it was featured in the original “Die Hard” movie!). Slip your shoes off
under your desk and bunch your toes, bend your ankles back as far as you
can and roll your feet around holding the bunching, do this for a minute or so.
F. Use your sense of smell. A strong scent, good or bad, can make you more
alert very quickly; think “smelling salts”! Holistic healthcare providers often
recommend essential oils of the following plants to stimulate the nervous
system and reduce fatigue (open the bottle and take a big whiff when you're
feeling drowsy;
 Rosemary
 Eucalyptus blue gum
 Peppermint (a study showed that smelling peppermint can lower
fatigue by 15%, increase alertness by 30% and decrease frustration by
25%[2])
 Scots pine oil
Of course, not all of us have essential oils stored in our filing cabinets, but
using hand lotions, scent or aftershave can help. The smell of coffee also
works (beans or brewed, study has shown that simply smelling coffee can
awaken a person) A Vicks inhaler, or Olbas Oil works for some people and
is a pocket able commodity
G. Use acupressure. Massaging any of the following points will improve
circulation and ease fatigue:
 Top of your head (lightly tap with your fingertip)
 Top of the back of your neck
 Back of your hands (between thumb and index finger)
 Just below the knees
 Earlobes
H. Don't forget that a little caffeine can help a lot. Making a cup of tea or
coffee will get you up from your desk and provide some caffeine to perk you
up as well.
J. Listen to music that's energizing to you. Music that's irritating or jarring to
you can also work. Just make sure to use headphones so you don't disturb
your colleagues.
K. Eat an Apple - the sweetness and tartness in the flavor, along with the
"crunch" will perk you up in a healthy way
L. Drink a glass of ice cold water (the coldness picks you up, and guarantees
you getting up every half hour or so to go to the loo; you won't nod off with a
full bladder!)
M. Brush your teeth
2. How to avoid fatigue
Check for other medical problems. Fatigue is a common symptom of thyroid
problems, depression, chronic fatigue syndrome, and other medical problems.
If you’ve been fighting fatigue for weeks, see your doctor. It’s better to rule out
other possible medical conditions than fight fatigue in vain.
AA. Vary your routine. A great way to avoid fatigue is to do something
different. Change the route you take to work, do a different hobby, take an
evening class, meet new people – those are activities that could help you feel
energised about life in general. Never underestimate the power of positive
mental attitude.
BB. Avoid simple carbohydrates. The sugar in soft drinks, chips, rice crisps,
chocolate, and anything white and processed causes your blood sugar levels
to spike. You are fighting fatigue by eating sugar, but only short term; your
body then releases insulin, which makes you feel tired.
CC. Eat complex carbohydrates. Food that breaks down slowly will help you
feel energised all day. Healthy muesli bars, bagels, and pasta are complex
carbs that release energy slowly, which helps fight fatigue.
DD. Check your iron levels. A simple way to feel alert is to make sure you’re
getting enough iron. Eat fish, eggs, chicken, fortified cereals, and beans to
fight fatigue.
EE. Stay at a healthy weight. You don’t have to be slim to be healthy and fit.
In fact, if you’re too slim you’ll feel tired, drained, and listless. And if you’re
overweight, you’ll get tired when you climb a flight of stairs. To stay energised
all day, maintain a healthy weight..
FF. Maintain your weight sensibly. To fight fatigue, don’t go to extremes
(skipping meals or over-exercising). Eat those complex carbs every two or
three hours, and stop eating before you’re full.
GG. Go to bed at the same time every night. Studies show that the time you
go to bed is more important than the time you get up.
HH. Even though drinking coffee is a suggested “Band Aid” method, this is
just a temporary fix. As soon as the caffeine wears off you are back to point a.
And this is when the vicious cycle begins. After the first cup wears off you go
back and get another, and then after that another. This is not a safe way to
fight fatigue, and if this sounds familiar you should definitely try an alternative
option.
JJ. Take a holiday. This is one of the best ways to fight fatigue at work. If you
feel like you cannot get caught up, the best thing to do is take some time off.
Even if you do nothing more than lay around the house, you will still be giving
your mind a rest from work. But do not forget that a holiday means no work,
don’t take work on holiday, don’t pick up emails~ delegate and relax.
FIGHT AFTERNOON FATIGUE
Nearly everyone gets sleepy after lunch. You can prevent this afternoon
slump by eating protein first during lunch, then carbohydrates. The protein
triggers an energy-promoting amino acid in the brain.