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Tips to Fight Fatigue – If you feel better…you look better!

A woman walking in the woods looks full of energy

Beauty experts and doctors agree, the key to looking better is feeling better. Feeling fatigued not only takes a toll on your health—it also affects the way you look. Here are valuable tips to fight fatigue.

If you feel better, you look better! Try these tips to minimize, manage, and control fatigue.

What is Fatigue?

When you’re fatigued, you’re not just tired or stressed. Fatigue is a pervasive feeling of exhaustion that doesn’t go away, even after rest.

Some causes of fatigue are:

  • A known or undiagnosed medical condition
  • Too little sleep
  • Diet or lifestyle
  • Psychological stress and anxiety
  • A combination of the above factors
A woman lying on the couch looking very fatigued

How Fatigue Affects Your Looks

When you’re fatigued, you look tired. You may have dark circles under your eyes, or your skin may look pale. Wrinkles seem more obvious. Eyelids appear droopier and the corners of the mouth may show more.

No one wants to look exhausted.

But there’s good news. There are many ways to fight fatigue and regain energy. And these improvements will show in the way you carry yourself, in the way you look, and in the way you interact with others.

Get Plenty of Sleep

The average adult needs seven or more hours of sleep each night. Quality deep sleep helps the brain rest and regroup for the following day, and fights fatigue.

Not having enough sleep can harm your skin. When you sleep, your skin makes new collagen. This prevents skin thinning and wrinkles. Poor sleep disrupts collagen production and can make your skin appear older.

Some ways to improve your sleep include:

  • Avoid caffeine six hours before bedtime
  • Don’t nap during the day
  • Stop using TV, phones, and computers 30 minutes before bedtime
  • Have a relaxing pre-bedtime routine like quietly reading a magazine for 30 minutes or taking a warm bath or shower
  • Go to bed and wake up at the same time every day
  • Avoid taking sleeping pills; they don’t address the root of the problem
A man meditates to reduce stress and feel better

Reduce Stress

Stress alone can cause fatigue. It drains our bodies and can negatively affect our heart and immune system.

Ways to reduce stress:

  • Learn a relaxation technique such as deep breathing
  • Practice yoga or meditation
  • Start journaling

 Read more about Easy Ways to Relieve Stress and Anxiety.

Fatigue-Proof Your Diet and Lifestyle

Eat Foods for Energy

Ludwig Feuerbach, a mid-nineteenth century German philosopher, coined the phrase “You are what you eat.”

It’s just as true today.

A healthful diet makes you feel healthier and energized. Poor dietary habits will leave you feeling fatigued and uncomfortable.

Slow burning complex carbs help sustain energy. Excellent sources of complex carbs are starchy vegetables and whole grain foods such as wheat and brown rice.

A fatigue-fighting snack of apples and cheese

Here are some diet tips to help you fight fatigue:

  • Eat an energy-boosting breakfast with wholegrain breads or cereals and protein from eggs.
  • Eat a combination of protein and carbs for lunch for energy and an alert mind.
  • Don’t skip any meals or blood sugar levels and energy will dip.
  • At that mid-afternoon slump, enjoy apples and cheese instead of a sugary snack.
  • Try eating smaller meals and snacks every 3-4 hours; a large meal can make you feel stuffed and sluggish.

Say Goodbye to Caffeine

After the effects of caffeine wear off, your body feels even more tired. Eliminate caffeine from your diet to stay energized.

Try this caffeine experiment:

Stop drinking caffeinated beverages over a three-week period to avoid caffeine withdrawal headaches. Then, give it a month. If you’re feeling less fatigued, caffeine was not your friend, and you will do well to avoid it.

Caffeinated drinks to avoid include coffee, tea, energy drinks, and colas.

Stop Smoking

If you smoke, here are a few more reasons to quit.

Cigarette smoke lessens the amount of oxygen in your bloodstream. This causes lower energy levels and contributes to fatigue. It also deprives the skin of oxygen and necessary nutrients, making the skin look pale.

Stop smoking for increased energy and more attractive skin.

Stay Hydrated Helps Fight Fatigue

Even mild dehydration can make you tired. Stay well hydrated by drinking eight, eight-ounce glasses of water daily.

Limit Alcoholic Beverages

Alcohol consumption causes your body to produce melatonin; this puts your body into a low-energy state. It can also hurt your quality of sleep and make you feel tired or hungover the following day.

Move More!

To fight fatigue, add movement to your life. A sedentary lifestyle leads to fatigue, depression, and poor health. All good reasons to get moving!

Some people think that exercising will make them more tired. This is true if you overdo it, or when you first start exercising. But you will quickly feel more energetic after just a few days of increased movement.

You’re also benefitting your lungs, heart, and muscles.

A favorite weight loss counselor used to say, “Walk the dog every day, even if you don’t have one!” Walking is an easy, free, and great exercise!

Try walking for just 20 minutes a day. It will make a tremendous difference to your wellbeing.

Psychological Factors Can Cause Fatigue

Many people experience fatigue due to psychological reasons. You may have personal, family, or work issues that are adding stress or negativity to your life.

Here, you will probably benefit from speaking to a trained counselor or therapist.

Also, learn to forgive others to free yourself from exhausting negative emotions.

Find Time for Fun

Fight fatigue with good old-fashioned fun. You’ll feel happier and energized!

Try something new, like visiting a local art show or craft show. Or have lunch with a friend who always makes you laugh.

A woman is receiving an IV therapy treatment for fatigue

Have You Thought About IV Therapies?

New IV therapies can make you feel less fatigued and improve your overall feeling of wellness. IV therapies involve the infusion of fluids and vital micronutrients for increased energy and hydration.

If you are suffering from fatigue, it’s important to visit your doctor to rule out any underlying medical problems. If fatigue is taking a toll on your looks, contact us at Vibrance MedSpa where we help you live your most beautiful life!

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