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10 Things You Need To Do To Welcome The Spring In Style

10 Things You Need To Do To Welcome The Spring In Style

Spring is a wonderful season! In spring, you can go out and enjoy a long walk, hear the birds singing, and see the seedlings emerging from the soil! Spring is the time of love, a time to celebrate, a time of rebirth.

If the allergies and mood changes make it difficult for you to love the springtime, you can pamper yourself for the new season – this is the easiest way to enhance your spring and come to love it!

1. Discover a new travel destination

Spring is the best season to travel: it’s warm enough for a walk, yet not in full season, so the prices are decent and the number of tourists is low. Here’s another major factor to convince you to travel in the spring: there are lots of festivals and parties which celebrate the new season!

You can plan your next big escape in a foreign country or simply put on the most comfortable pair of shoes and grab your backpack as you towards a new city or area in your home country. There is always something to see and somewhere to go, so browse the internet and find somewhere tp enjoy the rebirth of nature next weekend. This is also the perfect opportunity to establish a new family tradition: traveling to a new place each spring and having fun with your loved ones.

2. Pamper your body

Just like animals come out of their warm dens, you are going to come out of your cozy home in spring, which means you need to look your best. During winter months you may overlook some self-grooming tasks, such as waxing your legs – spring is the best time to update your look and pamper your body to get ready for the summer days.

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Whether you book a day at the spa using a voucher or you choose to turn your own home into a spa, you should include a full body massage, a relaxation session with Epsom salts, and a look update.

3. Try a new hairstyle

Welcome the spring in style with a new hairstyle. A new hairstyle can make you feel better about yourself and can definitely make you feel the spring groove. Go bold and try something new, like a bun, pigtails, high pony, or curls. Of course, a new hairstyle is not complete without a color change – go from blonde to brunette or redhead, or try a new trend! Take a risk and experiment with a new color. I guarantee you will feel revived!

4. New makeup, new nails

After a new hairstyle, you need new makeup and a new manicure style. Nothing says spring louder than a new manicure and pedicure. Choose pastels, which are the best for this new season. Mint, turquoise, pink, blue, or lavender are all great options when it comes to your nails. Before you start painting, don’t forget to give some loving care to your feet and hands — a hot milk and honey bath is going to leave your skin soft and glowing.

You also deserve new makeup for spring — ditch the old makeup look and embrace a new one. You can choose to follow the current trends or just find a new way to highlight your natural beauty.

If you look at designers, you will see lots of spring colors, such as blue and green for the eye makeup; orange, pink, deep reds, and wine for the lips. Keep your skin glowing by using scrubs and hydrating lotions or creams.

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5. New clothes

New hair, new makeup, new nails — you’ll need new clothes to complete your new look! Time to dive into the wardrobe and really spring clean! Welcome the spring in style with some staples: jeans, slip-on shoes, flower patterns, simple shirts, leggings, and an all-weather blazer and trench. Don’t forget a trendy and highly useful crossbody bag which can be converted to a simple small backpack.

A scarf is always handy in spring, as it helps you stay trendy and warm as the weather changes from hour to hour. None of these items are restricted to just one season. Pick versatile outfits which can be worn in multiple seasons – you just have to add new statement, trendy accessories each time.

6. Detox your entire being

To be able to welcome the spring in style, you need to give a boost to the natural detox processes which go on in your body. There are many ways to do this, yet the most effective and easy method is to stick with infused waters, detox smoothies, and whole foods.

Your first step towards detox is hydration. Because it can be hard to drink enough water during the day, you can use a simple trick: make infused water. Infused water can be made simply by adding herbs, fruits, and vegetables to your water. The added flavor of the water will make you want to drink more than usual, and the added ingredients will speed up your metabolism and increase your fat burning rate. Experiment with different ingredients until you find the one you like best.

Smoothies can support the infused water and act as your meals for the day, as long as you add enough protein to them. Base your smoothies on leafy greens, which have fibre and support proper bowel movements. Dandelion greens, spinach, kale, and parsley are among the best greens for your detox smoothies.

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Switch to whole foods and local produce — ditching the processed foods is a great way to boost your health and cleanse your body. Aim to eliminate sugars, alcohol, and gluten from your diet, relying on vegetables and fresh products.

During your 7-10 days of detox, you have to pay attention to your spirit and mind as well. Aim to meditate for 5 minutes a day, or simply disconnect from the electronics and unplug all the devices, spending some time in complete silence, breathing deeply. You will notice the benefits of this practice after the first session and you will never want to give it up!

7. Embrace a new exercise routine

Spring is the best time to take up a new sport, so take advantage of it! Take a bike ride and enjoy the great outdoors! Biking is easy to fit it into your lifestyle, as you can just ditch the car and ride your bike while running errands. You’ll gradually get fitter, all while enjoying a new activity that puts you in a positive mood.

8. Create a new playlist

To get into the mood and welcome the spring in style, you need to have some appropriate tunes ready. Music has a beneficial effect on your mood and studies have proven that music therapy can reduce depression and depressive syndrome. This can be common during the spring, as the body is affected by the climatic changes, like temperature and pressure. Apart from the scientific side of music, it can make you relive past memories, like that song that was playing during your first kiss.

Music awakens emotions, so you can use it to pump up your mood in preparation for spring. Create a spring playlist and unleash your creativity and happiness. Add songs which remind you of your favorite spring moments.

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9. Read a new book

Rediscover the library and boost your creativity this spring. Reading enhances your brain power — that’s a proven fact. Go for physical books rather than ebook — the experience of reading is not complete without the act of turning the pages.

10. Start a DIY project

Spring is the perfect time to start a DIY project. When the allergies hit you hard or the spring storms are not allowing any walks in the park, just take the DIY path. Make a cute purse, necklace, enhance your hangers, or give an old item a new life — spring is the right time to tackle those projects you’ve been procrastinating for the last year.

Spring is a lovely season, so embrace it! Ditch the seasonal funk by grabbing your infused water and crafting a new item while listening to your power playlist!

Featured photo credit: Albumarium via albumarium.com

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Published on November 14, 2018

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via unsplash.com

Reference

[1]Oxford English Dictionary: Definition of fatigue
[2]NHS Choices: 10 Reasons for feeling tired
[3]Verywellhealth: What is chronic fatigue syndrome
[4]Everyday Health: Why does type 2 diabetes make you feel tired
[5]Mayo Clinic: Sleep apnea
[6]Harvard Health: The lowdown on thyroid slowdown

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