Fatigue Fighters
This month we are focusing on fighting fatigue. If you are a Highlands Health and Wellness Member please join our private facebook group, “Highlands Health & Wellness Members”, and view our facebook live posts for even more information on how to fight fatigue!
- Get adequate sleep. This sounds obvious but inadequate sleep patterns are plaguing our society. The most friendly sleep pattern for balancing your stress hormone is going to bed between 10-10:30 PM and getting up between 6-6:30 AM. If you are unable to follow this schedule, try to keep your sleep pattern as regular as you can- going to bed around the same time and getting up around the same time, even on the weekends. This helps regulate stress hormones and sex hormones. To create a healthy sleep environment, stop using electronics at least one hour prior to sleep (phone, tv and computer/tablets). If you prefer to read from your tablet or phone, then it is important to use a blue light filter app and turn down lights in the bedroom. Try having a bedtime routine- a hot bath with Epsom salts, deep breathing exercises, gentle stretching or restorative yoga poses.
- Balance your meals. Reduce processed carbohydrates (anything coming from flour, even whole grain flour). Always eat a protein and fat with a carbohydrate. See Molly Dockhorn, our Registered Dietitian, for more information on “PFC” eating or see our facebook group post on the Mitochondrial Diet.
- Exercise regularly, but watch how you feel after you exercise. If you feel more fatigued after exercise, then change the way you exercise. If you are doing high intensity intervals, instead do low intensity intervals; if you are doing cross training, try slow steady weight training instead; if you are running long distances or doing heavy cardio, try doing yoga or pilates instead. Find an exercise program that energizes you and does not worsen your fatigue.
- Reduce toxins in your life. Drink filtered water. Eat organic foods. Avoid plastics, parabens and phthalates. Check your mouth for mercury, and avoid high mercury fish.
- Check your head. Incorporate a regular check-in time with your emotions and thoughts. You can do this through meditation. Try a walking meditation where you choose a positive mantra to repeat, a quiet seated, guided meditation, deep breathing exercises or journaling. Please see us for resources on this as different things for different people and we can individualize a plan for you.
If these steps do not initially improve your fatigue and you want to dive deeper into finding the cause of your fatigue, please set up an appointment with our team. We are all experienced at individualizing a plan and using various tools to find the root cause of your symptoms. We are hear to listen to you and assist you in finding answers!