Fighting Fatigue

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Fighting Fatigue: Exercise

Feeling fatigued all the time? You could have one of a number of medical conditions, such as a thyroid disorder, anemia or diabetes. In any event, you should see a medical professional who can diagnose or rule out these and other fatigue-related conditions.

If no underlying condition is found, there are a number of lifestyle changes you can make to help combat fatigue. The Mayo Clinic Women's HealthSource newsletter recommends:

Exercise gradually but steadily. It may be hard at first, but exercise builds strength and stamina and can actually make you feel less tired. Start slowly, because exercise may increase your fatigue at first. Even if you can only accomplish 10 minutes a day to start, keep working at it. Try to build up to at least 20 to 30 minutes of moderate physical activity every day.

- Valerie Ryan

Fighting Fatigue: Reduce Stress

Previously, we mentioned that if you feel fatigued all the time (and your healthcare professional has not identified an underlying condition), there are a number of lifestyle changes that could help you feel better. The Mayo Clinic Women's HealthSource newsletter recommends:

Learn stress-reduction techniques such as deep-breathing, progressive muscle relaxation and meditation to help manage stressful times. Allow time each day to relax. Learn how to say no, so you don't become overextended. Pick activities that give you the most pleasure.

Fighting Fatigue: Practice Good Sleep Habits

Previously, we mentioned that if you feel fatigued all the time (and your healthcare professional has not identified an underlying condition), there are a number of lifestyle changes that could help you feel better. The Mayo Clinic Women's HealthSource newsletter recommends:

Practice good sleep habits. Establish and follow a ritual for going to bed. Limit daytime naps. Don't take work materials to bed. Take a warm bath 1 to 2 hours before bedtime. Keep your sleeping environment dark, quiet and comfortably cool. Eliminate food and beverages containing caffeine, such as coffee, tea, cola and chocolate. Maintain a firm time for going to bed and awakening.

Fighting Fatigue: Make Dietary Changes

Previously, we mentioned that if you feel fatigued all the time (and your healthcare professional has not identified an underlying condition), there are a number of lifestyle changes that could help you feel better. The Mayo Clinic Women's HealthSource newsletter recommends:

Make dietary changes. Your body needs fuel for energy. That means eating a healthy diet and drinking plenty of water. Start your day with a low-fat, high-fiber breakfast. Throughout the day, eat small amounts more frequently-every 3 or 4 hours-versus eating three large meals a day. Include fresh fruits, vegetables, whole grains, lean meats and low-fat dairy products in your diet. Don't fill up on high-fat or sugary foods. They tend to leave you feeling sluggish.

Fighting Fatigue: Slow Down

Previously, we mentioned that if you feel fatigued all the time (and your healthcare professional has not identified an underlying condition), there are a number of lifestyle changes that could help you feel better. The Mayo Clinic Women's HealthSource newsletter recommends:

Set a manageable and even pace. Rushing to do more on days you feel better lead to days when you feel worse. To better manage your time and energy, make a list of what you have to do and set priorities so that you do only the most important items.

- Valerie Ryan

-- Anonymous, July 24, 2002

Answers

I don't think I had any underlying problem, so it was a matter of forming new habits. I'm off caffeine. I have stopped eating sugar in the evening. And I head to bed about an hour earlier than I used to. It's made quite a difference in a number of aspects of my life.

-- Anonymous, July 24, 2002

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