Effective ways to reduce fatigue: exercise, diet, and stress management

Reduce fatigue

An interesting phenomenon is that we often feel most fatigued not when we've exerted ourselves to the fullest. Bruce Beer, executive director and health consultant at the George Pocock Memorial Rowing Center in Seattle, and a member of the 1984 U.S. Olympic rowing team, says, "Regular exercise makes us stronger. Increased endurance allows you to better cope with daily fatigue. Furthermore, exercise teaches you how to manage fatigue; you learn how to prolong the time it takes for fatigue to set in."

Here are some simple ways to keep your mind and body in top condition:

While almost any form of exercise can help combat fatigue, aerobic exercise is one of the best methods. Cycling, long brisk walks, and even a half-court one-on-one game can all be effective. Experts say that regardless of the form of exercise you choose, two to three times a week for at least 20 minutes each time will help improve blood circulation, increase muscle elasticity, and even cultivate a sense of well-being.

Overcoming the depression caused by long hours of desk work requires more than just physical activity. Since prolonged desk work can easily lead to fatigue, you can take regular breaks. Take a walk in the lobby or climb some stairs, or do a few push-ups using your desk. Even the shortest activities can help stretch stiff muscles and deliver more oxygen to the brain.

"Taking a break and stretching every 45 minutes is very helpful in relieving fatigue," says Dr. Leather. "It doesn't need to take long-30 seconds is enough."

Work hard, but don't exhaust yourself. Regular exercise can boost energy, but overexertion can lead to depletion. Therefore, Dr. Graham suggests that if you're out of breath after four tennis matches, reduce it to two or three. A more objective test is to measure your pulse every morning before getting out of bed. If your pulse gradually increases while you rest, and you feel a "hangover" or fatigue, you may be overexerting.

Foods that help overcome fatigue

Your body is a sophisticated machine with a high-performance engine, so it needs quality fuel. "Nutrition is paramount," says Dr. Graham. "This primarily refers to maintaining a good, balanced diet." Here are a few other ways to improve your health.

Nutritionists believe that high-energy and healthiest diets are rich in carbohydrates, such as those found in grains, pasta, and fruits. Furthermore, because high-carbohydrate diets reduce fat intake, these foods can also aid in weight loss.

Experts recommend that the best combination for a meal is to get 15% of the calories from protein, 55% to 56% from carbohydrates, and no more than 30% from fat.

To maximize energy intake, it's important to eat frequently, not just what you eat, but also when you eat. Breakfast is crucial because it's a great opportunity to replenish your body's nutritional reserves when they are at their lowest point. A good breakfast includes skim milk or yogurt for protein, and cereal or whole-wheat porridge for carbohydrates.

Latest Information

• Commonality: All men experience fatigue to varying degrees at some point in their lives, with the exception of Superman.

Risk factors: stress, lack of sleep, malnutrition, lack of exercise.

• Affected age groups: Fatigue can occur in people of all ages, but it is more common in people over 30.

• Gender differences: Men and women are equally likely to be troubled by fatigue, but in more cases, men are less likely to take it seriously until it develops into a serious problem.

• Who should seek help: When fatigue is affecting your life, see your family doctor.

Avoid attending parties that cause fatigue. After a large meal, your body will be working hard to digest. Therefore, you often feel sluggish after lunch or dinner. Experts say that if a big meal leaves you feeling groggy, try eating less.

Drinking caffeinated beverages, such as coffee or soda, is a good way to stay alert. However, their effects usually wear off after a few drinks. The same applies to alcohol; small amounts can be invigorating, but excessive consumption can have a depressing effect.

Dr. Graham says, "To avoid fatigue, abstain from alcohol." He also emphasizes the importance of drinking enough water, as dehydration can also cause fatigue. Experts recommend drinking at least eight 8-ounce glasses of water a day. However, it's important to avoid drinking too much water at once.

Taking medication as an extra layer of insurance: While a balanced diet can provide all the vitamins and minerals a person needs, taking a multivitamin supplement can still provide a good complement to that diet. According to Dr. Graham, "It's a kind of insurance."

Don't create stress.

When we hear the term "stress-induced fatigue," many of us think of collapsing buildings or bridges, but stress can also break smaller objects, such as people. However, unlike buildings, which generally remain intact and don't turn into rubble unless a catastrophic event occurs, people break down due to the wear and tear of daily life.

"The most common cause of chronic fatigue in men is stress in daily life-changes in income, marital problems, or even stressful events like a promotion or finding a good job," says Dr. Leather. "In a stressful society like ours, fatigue is commonplace, and men are certainly not immune."

You don't have to be overwhelmed by stress. Here are some expert suggestions.

Physical exercise not only overcomes physical factors that lead to fatigue, but when used properly and in moderation, it is also an ideal stress reliever. Dr. Graham says, "A very natural way to overcome tension is through physical exercise." Have you ever had an important meeting at 2 pm? A midday walk or jog can help prepare your mind and body. Experts say that sweating at least three times a week helps the body restore energy and reduce tension, and this has become a regular practice.

Develop a hobby. If you spend your days just sleeping, eating, and working, it's no wonder your energy levels are waning. "Develop a hobby you enjoy," says Dr. Leather. "When you're eager to do something every day, you feel more energetic."

Experts have found that engaging in a short deep breathing contest is a shortcut to releasing accumulated tension and fatigue from both body and mind. In fact, experts believe that a primary reason you feel tired is that your breathing is too shallow, failing to provide your body and brain with sufficient oxygen.

Dr. Graham suggests, "Simply close your office door, hang a 'No Visitors' sign for a few minutes, and then do a few deep abdominal breaths." However, be careful, too much deep breathing can also cause trouble.