Motherhood and fatigue tend to go hand in hand. Is there a mom out there who doesn’t feel tired most of the time?
Well, I’m here to help.
First, a chronic feeling of fatigue can be due to an underlying medical issue, like anemia and thyroid imbalance. If you feel constantly tired, you should talk to your doctor and get assessed for the common culprits.
However, fatigue often comes down to lifestyle factors. This is good news—it means it’s under your control! You can do something about it. Only trouble is, most people don’t know where to start.
1. Drink more water. Dehydration—even to a mild degree—saps your energy.
2. Get a little sunlight. Light exposure early in the day helps set your internal body clock, and provides vitamin D—something most of us are deficient in.
3. Increase physical activity and exercise. Regular exercise boosts energy, stimulates circulation, and improves sleep.
4. Eat breakfast. Food first thing in the morning gives your body energy for the day.
5. Take a shower or bath. It might be quick fix only, but studies have shown most people feel more energetic after a hot bath or shower.
6. Eat a healthy diet. Cut back on high fat, high sugar, and high salt foods, and instead increase your veggies, fruit, whole grains, and lean meats.
7. Eat iron rich foods. Iron deficiency is common in women, and causes chronic tiredness.
8. Get enough sleep. Skimping on sleep? Adults typically need 7-9 hours a night.
9. Get organized. Clutter increases stress and fatigue. The more organized your stuff is, the more energy you’ll have to devote elsewhere.
10. Improve your sleep quality with sleep hygiene. It’s not just about getting enough sleep; you need quality sleep, too. Here’s how.
11. Don’t crash diet. A drastic drop in calorie intake can drain your energy.
12. Watch your caffeine intake. Caffeine can give a temporary jolt of energy, but many people experience a major crash after it wears off. Plus it can mess with your sleep at night.
13. Stick to a sleep schedule. If your wakeup time is all over the map, it’s like crossing multiple time zones every week...and we all know how jet lag feels, right?
14. If you smoke, quit. The toxins and chemicals in cigarettes impair your health and drain your energy.
15. Don’t skip meals. Regularly spaced, small meals and snacks ensure a steady blood glucose level.
16. Reduce your sedentary hours. A sedentary lifestyle is a known cause of fatigue—scale back on TV watching and couch surfing.
17. Reduce alcohol. Excessive alcohol intake can contribute to fatigue, plus it can interfere with your normal sleep cycles.
18. Learn to manage stress. Stress is a major cause of fatigue. Learn about ways to cope with stress and manage anxiety here.
19. Don’t overeat. Large meals can lead to an energy crash as your body attempts to digest all that food.
20. Fight the mid-afternoon energy slump with this: a combination protein and carb lunch, plus a short workout at lunchtime.
21. Practice yoga. Yoga is amazing medicine for stress and for overall health, with its emphasis on meditation, breathing, strength, and flexibility.
22. Listen to music. The therapeutic value of music has been shown in several studies. It’s a stress fighter and energy booster.
23. Eat more fish. The omega-3s in cold water fish like salmon may help fight depression, and improve happiness and energy levels.
24. Increase your magnesium. Magnesium deficiency can cause fatigue, irritability, headaches...and is probably more common than we think. Increase your intake with leafy greens, nuts, and beans, or supplements.
25. Practice breathing exercises. Diaphragmatic breathing is quick and easy stress-reliever and energy booster.
If you liked these, see some of my other posts on healthy living: