“I’ve got a great ambition to die of exhaustion rather than boredom.” ~ Thomas Carlyle
‘Tis the Season
As this article is being written, Winter is in full swing for many. Even here in the Southeast, it is about 50 degrees Fahrenheit, and it has nearly been 40 hours since this author has seen an actual sunbeam…
If you are a northern reader, hang in there. Sunshine and warmth are coming soon!
When this season approaches, many who experience harsh winters can experience SAD or seasonal affective disorder.
According to the Mayo Clinic, “Seasonal affective disorder occurs in climates where there is less sunlight at certain times of the year. Symptoms include fatigue, depression, hopelessness, and social withdrawal.”
Does that definition hit home for you? It certainly was something I had never heard of until after living in Michigan for five years.
You may feel tired because of the natural loss of sunlight and its impact on your physical and mental well-being.
The good news is there are solutions to this and items to help even if you’re tired and living in the Caribbean!
Why You Are Always Physically Tired
1. Sleep
One of the first places to always start with if you’re constantly feeling tired is sleep.
For most, 7 hours is the minimum for ideal physiological and mental function. However, we at Tiger want you to be more than perfect…even to thrive!
Our suggestion is more the merrier for sleep.
Start by trying to add 30 more minutes each night for two weeks, monitor how you feel, and add more from there.
Sleep Hygiene is always important to consider for sleep quality and quantity.
2. Hydration and Nutrition
Next, you want to check in on what you’re putting into your body.
Are you always needing to slug coffee in the afternoon or sugary drinks and caffeine for a boost? That may help in the short term, but let’s take an approach for more significant change over time.
Hydration guidelines:
- About 15.5 cups (3.7 liters) of fluids a day for men.
- About 11.5 cups (2.7 liters) of fluids a day for women
Best tip- have a glass of water on your nightstand so that you get 10-20oz of water in when you wake up.
Nutrition best tips:
- In general, most people need more significant portions of veggies and fruits
- Try to consume high-quality lean protein
- Watch heavy meals and carb intake
- Practice Mindful eating – take a moment before the meal to look at it, spend a moment being grateful for the meal, and then when eating chew until it turns to liquid
3. Movement
Steps, Steps, Steps.
Walking is a sufficient means of movement to help increase energy. When feeling low energy, take a moment to get up from your chair, walk around your office, get some water, and maybe even stretch a little. Within several minutes of light movement like this, you can feel an increase in energy.
Start small by shooting for a few thousand steps daily and building up from there.
Ten thousand steps are the seemingly go-to rule, but we suggest getting a couple of thousand steps 2-3 times daily, so you’re getting more movement at different times.
For ease and practicality, build in time after your meals to get some steps in.
Next Steps to Increasing Energy
Several factors play into your tiredness, even your years of burning the candle at both ends, and it is finally catching up to your body.
The items listed above can help you instantly fight fatigue when applying them.
If you are interested in how a program like Tiger Medical can help get you answers beyond these simple lifestyle tips, I encourage you to check out our other reading sources as well as connect with us for a conversation about different health factors that come into play for energy/fatigue.
You have what it takes inside you to make a definite choice that will change the future trajectory of your health.
Our team at Tiger Medical has the experience, clinical skills, and coaching acumen to help you regain your health and energy.
To talk to one of our professionals, click here to schedule your call!
For further reading, view the following articles on our learning center:
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