Provided by Patient First
Do you feel a little more tired this time of year? You are not alone. It always seems tougher to roll out of bed when the temperatures drop and there is less daylight. There are ways to fight this winter fatigue. A few changes to your daily routine may be all that you need to feel more alert and active. Here are a few suggestions to increase your stamina and strength this winter:
1. START WITH A HEALTHY BREAKFAST – Mom says breakfast is the most important meal of the day, and she is right. Start the day with a breakfast of fiber, proteins and complex carbohydrates. A quick cup of coffee and a donut do not count as a meal. Your body needs the proper fuel to get started and prevent a midmorning slump.
2. HYDRATE, HYDRATE, HYDRATE – Now that you have had a good breakfast, do not forget to drink plenty of water throughout the day. Feeling tired is one of the first signs of dehydration, so keep water with you while you are on the go. It will also help your digestion and improve your skin.
3. EXERCISE – Find time for exercise during your busy day. Regular exercise gives you more energy so you feel less tired. A short, brisk walk can help keep you alert. Ten minutes of stretching at your desk also improves blood flow and boosts energy. The benefits increase with more frequent physical activity.
4. CONNECT WITH OTHERS – Improve your energy by feeding off the energy of others. The more you relate with friends and co-workers, the more you feel energized by your surroundings. It is easier than you think. Instead of emailing a question to someone on the other side of the office, get out of your chair and ask them yourself.
5. REDUCE STRESS – Stress burns a lot of energy. Reduce some of that stress by assessing your priorities. Put them in order of importance and decide which ones can wait. You can also fight stress with a relaxing activity. Whatever relaxes you will improve your energy.
6. SLEEP SMART – Create a bedtime ritual so that your body knows it’s time to relax and sleep. Set a bedtime for yourself, turn off your electronic devices at least 20 minutes before going to bed, and keep your room dark. Darkness increases melatonin levels which helps bring on sleep.
Remember that different people experience fatigue in different ways, and it usually goes away after a good night’s rest. However, persistent fatigue may be disease-related. If your fatigue will not go away, or if you have other related concerns, talk with your doctor.