Ways to combat fatigue caused by lockdown life
Tiredness and fatigue are an unwelcome side effect of lockdown for many people. Complaints of restless nights, vivid dreams and unsettled sleep are rife, so it’s no surprise that we all feel a little drained.
There are, however, steps we can take to improve energy levels.
Registered associate nutritionist Elizabeth Stewart for www.Vitl.com has compiled a list of five ways to combat weariness and inertia during this testing time.
The first of these is to get up and go.
We all know that, when you’re tired, the last thing you want to do is to get moving.
But studies show the positive effect of physical activity on energy levels, and reveal it as one of the best ways to deal with tiredness.
Whether it’s just 10 minutes of yoga in your bedroom or a walk around the block to invigorate in fresh air, moving is so important for mental health as well as physical, especially during the tedium of lockdown.
Make sure you are getting a balanced diet as this helps to support energy levels.
It’s important to be getting enough fresh and whole foods, rich in vitamins and minerals, as well as protein, carbohydrates and healthy fats.
Carbohydrate-rich foods such as potatoes, wholemeal bread and rice, and protein can sustain energy levels and help you feel fuller for longer.
It’s also recommended to eat foods that promote good gut health, such as Greek yoghurt, beans, kefir and chicory, to help avoid troublesome bowel syndromes, such as IBS, which can impact energy levels.
Iron-rich foods are also helpful for fighting fatigue. Anaemia is caused by iron deficiency and can cause lethargy. Leafy greens, fortified cereals, beans and red meat are good sources of iron.
Cut down on the caffeine as excessive caffeine (and alcohol) intake can interfere with your sleep quality.
Coffee and other caffeinated beverages will provide you with a short term burst
of energy but they can leave you feeling more depleted after an hour or so.
It’s important to slowly lower your intake of caffeine as you can feel withdrawal symptoms if you don’t try to avoid shocking the system.
We all need water. Not drinking enough water each day can affect energy levels and impact your physical performance.
Getting less than the recommended six to eight glasses a day can also negatively impact your ability to sleep and in some cases, a deficiency can cause leg cramps among other symptoms.
Relaxing is a must. It’s hard not to feel some form of stress right now; the third national lockdown has certainly taken its toll and stress and anxiety is at an all time high.
Stress can leave you feeling mentally and physically exhausted, which is likely
to be one of the reasons so many are suffering with fatigue at the moment.
Treat yourself to a good book to read before you go to bed, pick up meditation, or de-stress by talking through your feelings with a friend or loved one.
Explore the various options that are available to you and work out which is best at reducing stress for you.
If you are constantly feeling anxious or stressed, it might be worth exploring therapy options, such as CBT, or consulting your GP.
Fatigue is often associated with a myriad of illnesses, including heart disease, arthritis, thyroid disease and sleep apnea.
If you are feeling incredibly tired, day-in-day-out and nothing that you try to do to remedy the situation seems to be helping, speak to your doctor and ask for a checkup.