The MineFit Q2 initiative, Attention and Focus, has presented a variety of information, research and applications for physical activity and nutrition, aiming to improve focus, attention, mood, productivity, morale, and physical state of being.
This week for our MineFit Tidbit, we turn to identifying and curing fatigue, which can present itself from a wide base of possible root causes. Here are the top identifiers of fatigue, and solutions for a more restful night, and a better, more productive day.
1. The Obvious: lack of sleep.
Solution: Turn off all TV’s and devices 1 hour before bedtime, to reduce serotonin production in the brain and help induce a better night’s rest.
2. Sleep Apnea: this condition is marked by brief interruptions in breathing, causing tiny wake-ups throughout the night.
Solution: Lose weight and stop smoking, and go to a sleep clinic to check for this condition.
3. Lack of Food Fuel: eating too little causes fatigue; however, you might be getting the wrong foods, which cause abnormal fluctuations in blood sugar and lead to fatigue and lack of focus:
Solution: Always eat breakfast and be sure there is protein added to each of your meals, especially breakfast.
4. Depression: this disorder is commonly thought of as emotional; however, it has many physical manifestations, namely fatigue and headache.
Solution: Take an online screening test and try to use lifestyle habits to improve your mood and positively affect fatigue.
5. Diabetes: wherever you are on the spectrum of diabetes and insulin resistance, this causes a malfunction in the ability to convert food to energy, resulting in fatigue and low energy, despite eating enough food.
Solution: In most cases, diabetes can be treated with lifestyle changes, namely in the form of cardiovascular exercise and monitoring blood sugar.
6. Dehydration: fatigue is commonly a result of dehydration, especially for people who don’t engage in physical activity and thus don’t perceive the need for fluids.
Solution: If you are thirsty, you are already fatigued, so have two cups of water per hour and monitor urine frequency and color.
7. Shift Work Sleep Disorder: working nights or rotating shifts such that your schedule changes, can disrupt your internal clock and lead to chronic fatigue.
Solution: Limit your exposure to sunlight when you need to rest, keep your room very quiet and cool, and do not use devices when you are trying to settle down to sleep.
8. Heart Disease: when fatigue strikes everyday activities such as cleaning the house or gardening, it can be an sign of incoming heart disease, or the slow blockage of the arteries and blood flow in the body.
Solution: Lifestyle changes, mainly in the form of cardiovascular exercise and weight management, curb heart disease before it gets out of hand.