Fight Fatigue With Nutrition, Exercise and Rest
To adequately fight fatigue, you need the proper amount of healthy foods, sleep and exercise. In this article, we are going to discuss keys to healthy snacking, stretching and identifying sleep disorders.
Healthy snacking gives your body the right fuel. Below are a few recommendations to help this happen:
- Whole-grain snacks like simple popcorn or nuts and seeds are some of the finest foods to combat weariness.
- Avoid processed meals like chips and candies.
- Almonds, cashews, pecans, sunflower seeds, and walnuts are inexpensive grab-and-go snacks that are high in potassium, fiber, vitamins, and carbs to give you a large energy boost.
- Don't forget to consume vegetables. Carrots and celery sticks are filled with antioxidants and vitamins.
- Drink caffeine in moderation but avoid energy drinks and soda when possible. Instead try black coffee or unsweetened tea.
Identifying Sleep Disorders
If you can't get a rest night sleep, it's possible you're suffering from a sleep disorder. And while it's normal to experience sleep problems from time to time, the following signs may be part of a larger issue:
- You commonly have difficulty sleeping.
- You are typically tired throughout the day - even after getting seven hours of sleep the night before.
- You have a reduced or impaired ability to perform.
The are four common types of sleep disorders:
- Insomnia
- Sleep apnea
- Restless leg syndrome
- Narcolepsy
Fortunately, many sleep apnea tests can be completed in the home and most are covered by insurance plans.
Improve Flexibility
Your muscles and joints may tighten up if you spend a lot of time in a fixed position, such as driving or sitting, during the day. The stretches listed below are common and can help with these issues:
- Neck stretch - Bring your ear to your shoulder and hold for 10 seconds and then switch sides.
- Lower back stretch - From a standing position, reach down and try to touch your toes, let your arms hang for 10 seconds. Roll up one vertebra at a time.
- Quad/hip flexor stretch - Grab the front of your ankle to pull your leg back. Stand tall and hold for 30 seconds and then switch sides.
If you pay attention to the techniques and suggestions listed above, you can win the battle against fatigue. For more information about the benefits of working at Epes, click here.