Fatigue management tips focus on exercise, nutrition and sleep

Fatigue can make it tough to focus and leave people feeling less motivated, according to Safety+Health Magazine. When fatigue prevents someone from doing things they want to do, it is something to take seriously, Mayo Clinic physician Chris Aakre wrote.

Exercise

When energy is low, exercising may be the last thing people want to do. For some, fatigue occurs because it has been too long since muscles were stressed. Those muscles are less conditioned to move and are not using energy in the best way. Research shows that moving at low to moderate intensity can lead to reduced fatigue-related symptoms, the American Sports & Fitness Association says. Build regular exercise into routines, start slowly and talk with a health care provider first if concerned.

Eat right

Not eating enough is a commonly overlooked cause of fatigue. Plan regular meals without skipping them and include healthy snacks. Aim for meals that mix protein, fiber, carbs and healthy fats, and combine food groups when snacking. Balancing meal and nutrient patterns helps keep energy levels stable. Hydration also matters because water helps keep the body at a normal temperature, cushions joints and removes waste. Intake may need adjustment based on activity level, temperature, health conditions and medications.

Sleep

Sleep replenishes energy levels and helps people stay alert. Aim for seven to nine hours each night with a consistent schedule for going to bed and waking, even on weekends. Keep the bedroom dark and cool. Avoid heavy meals before bed and electronic devices at bedtime, and keep devices out of the bedroom. Include relaxation methods such as breathing exercises and mindful meditation. If changes are made but fatigue continues, make an appointment with a doctor, according to Safety+Health Magazine.