Tips to Fight Fatigue

As we transition out of summer, it is important to address fatigue as our routine adjusts to less daylight and schedules fill up. Whether it is a demanding job or returning to school, taking care of your physical and mental health while balancing responsibilities and schedules can make seasonal transitions feel overwhelming. This week on Fox 17, Dr. Bitner discusses basic habits to help you fight fatigue and care for your well-being no matter the season.

Fact #1

Hypohydration is a common reason for fatigue. Staying hydrated is easy to forget when your day is packed with responsibilities, and feelings of fatigue can often be due to the lack of water. Hypohydration is when the body has enough water to prevent any serious dangers from dehydration but doesn’t have enough to function fully. Our bodies are 55% water, making hydration essential for overall function. A woman’s brain is 95% water, so staying hydrated is also crucial for nurturing cognitive functions, from maintaining sharpness to stabilizing mood.

Fact #2

Other causes of fatigue include:

• Low muscle mass: Having lean muscle mass helps us to move how we want and provides us with energy. Without muscle support, our body can become fatigued quickly.
• Unsettled mind: Unresolved conflicts and stressful events can burden our minds and prevent us from focusing.
• Poor sleep: Without sleep, our brains cannot “clean” themselves and refresh the chemicals needed to think. 
• High blood sugar: It can be hard to keep your eyes open when your sugar spikes after a low-fiber snack or meal.

Fact #3

Essential daily elements that will help fight fatigue include drinking 80 oz of water daily and incorporating strength training into your exercise routine. Both of these habits help nourish your body and keep it strong. To fight fatigue, it’s also important to focus on mental wellness. Practicing mindfulness techniques like breathing exercises or focusing on gratitude throughout the day will help calm our minds and provide positive input to our brains. Here are a few ways to implement these essential practices without it being a burden: 

• Drink a 36 oz water bottle and fill it up three times a day. 
• Implement 10 minutes of squats and lunges or pushups and sit-ups into your daily exercise.
• Try a nightly stretch on your floor for 5 minutes. During this, you name three things you are grateful for and focus intentionally on your breathing.

Fact #4

Fatigue can indicate a more serious condition. It’s important to be aware that heart disease, cancer, and autoimmune diseases can cause or exhibit signs of exhaustion and fatigue. Heart disease can cause fatigue that limits your ability to walk far or go upstairs and is commonly accompanied by shortness of breath. Cancer and autoimmune diseases can also cause overwhelming and unexplained fatigue. 

While there are many other risk factors and signs for these more serious conditions, we encourage everyone to begin a conversation with their doctor about their risk and create a plan with healthy habits and early preventative testing.

Patient story:

Jane, 45, felt fatigued. Between working full-time, having a husband who traveled, and juggling her kids’ schedules, she was exhausted. She didn’t feel like she had time to do anything to nourish her health and was always irritable. 

At Jane’s next visit, she shared details about her fatigue with her doctor. After an open conversation, her doctor recommended that she implement a few basic wellness habits into her schedule. Jane’s doctor also wanted to continue a conversation about her health, and begin scheduling early screenings to provide Jane with knowledge and peace of mind. 

Takeaway Tips: 

If you struggle with fatigue, don’t let it control your life. Implement daily habits like drinking enough water, building muscle mass through exercise, getting enough sleep, and practicing mindfulness. Talk with your doctor about other strategies to keep you energetic and nurture your overall health. 

Watch the full segment here.