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5 Sources Of Fatigue And How To Fight Against Them

5 Sources Of Fatigue And How To Fight Against Them

Have you ever felt extreme tiredness to the point that you feel unable to function? Are you bordering on exhaustion rather than feeling a little ‘low?’ Feel like your mental and physical capacity is suffering? Well you may unknowingly be suffering from fatigue and it’s about time you do something about it.

Millions out there are struggling to get up and out in the morning and feel the effects lasting throughout the day, most notably at work where we feel like the lack of mental and physical capability is stealing our productivity. So what to do then?

Below are the five common causes of fatigue and ways to tackle them so you can be more productive, maintain razor-sharp focus and have bags full of energy throughout the day.

Like everything in life there is a cause and effect and fatigue is no different. There are both physical and mental symptoms of fatigue, which can frustrate you if you don’t know how and why they are occurring. Whether it be stress levels, nutrient deficiencies or lack of self worth, fatigue is out to stop you in your tracks so it’s time you understand what can be done about it.

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What does mental fatigue feel like?

A lock of focus, the inability to concentrate for long periods, a wandering mind, and lack of creativity is what mental fatigue feels like. Once the brain is clear on what it has to do and the mind isn’t playing tricks on you, you will find that your focus improves, and your motivation is back.

And what about physical fatigue?

Struggling to get out of bed, always feeling like you want to sit down, lacking drive and energy to do the things you love are all signs of physical fatigue. If your brain isn’t functioning then the body will start to shut down too. Your brain’s primary role is to keep you safe and sound and is more concerned with surviving than thriving so your body won’t be allowed the energy to perform everyday tasks. So on to the five main sources of fatigue…

1. Lack of sleep

Lack of sleep is too common nowadays. It can start off with a few late nights and before you know it months have passed and you haven’t been able to remember the last decent night’s sleep you’ve had. During sleep your brain and muscles go in to repair mode. Hormonal and metabolic changes take place and your cells get a chance to regenerate. Sleeping helps improve your mood, energy and vitality in both the short and long term.

Here are my top three supplements to help you get a peaceful night’s sleep:

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1. Melatonin. Melatonin is a hormone produced in the brain which regulates your sleep cycle.

2. Valerian root. Got a lot on your mind which is causing you to keep awake at night? Well this supplement will help reduce anxiety and help you relax so you can get great sleep.

3. Magnesium. Studies show most of the population lack magnesium. In order to help your muscles relax and calm your nerves take this mineral daily.

2. Stress

Yes I went there! I said the ‘s’ word. You’ve got stress bombarding you from all angles and your adrenal glands are not happy about it. The walnut-sized glands sit on top of your kidneys and their role is to manage stress levels. Be careful how you treat them as they can only take so much damage. When you are suffering from fatigue you can be sure that your adrenals are crying out for help. Overworked adrenals lessen your ability to conceive, maintain energy and perform sexually as well as maintaining sugar levels and reducing inflammation.

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How to manage stress? Start by not taking life too seriously. Stress is only your perception of what’s going on around you so the minute you realize life isn’t as bad as you make it out to be then that will help you on your way to reducing your stress levels.

3. Spending too long working out

Over the years as a fitness and well-being professional, I have seen people slave out in the gym for hours on end. I get that if you want to have your dream physique you’ve got to work hard in creating it but there is a difference between working hard and working smart. Studies by researchers show that after 45 minutes your testosterone levels drop and your cortisol levels rise which is what you don’t want considering you are looking to drop your stress levels. In reality most of us spend too long in the gym doing things that aren’t relevant to our workout. Focus on getting quality work done within the 45-minute mark. Otherwise you are placing unnecessary stress on your body and will find it harder to recover increasing your chance of fatiguing.

4. Dehydration

Considering you are a minimum of 70% water, don’t you think it would be helpful to keep up your water intake throughout the day? A lot of the time exhaustion is actually dehydration in disguise. We don’t consume near enough water as we need leaving us feeling tired, lethargic and heading for the nearest coffee machine. Your cells, just like your car need the right liquid to work so make regular stops to the gas station to get you feeling full of beans again.

How much water should you be drinking? In his book, Your Body’s Many Cries for Water, the leading figure in hydration, Dr. F. Batmanghelidj, recommends one liter of water per 50 pounds of body weight. I would stick to that great advice as I’ve personally seen great results off the back!

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5. Too much caffeine

This point follows on perfectly from point #4. Coffee is the most addictive drug on the planet and its high caffeine content is the cause of fatigue in most people but instead we overload thinking we are dealing with fatigue. Too much of the stuff causes the adrenal glands to overwork and feelings of tiredness and lethargy start to kick in. Its addictive qualities will have you reaching for a cuppa every time you’re feeling a little low but be warned if you’re overloading on caffeine and have a toxic diet. Expect negative effects on quality of life.

There you have it, a clear guide to what is causing fatigue and knowing what you now know you can get on with building the right strategy that fits your life to make sure you can enjoy it without feeling tired, drained and demotivated.

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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