Coping with Fatigue
May 9th, 2012
It’s Mom’s Day once again! The time of the year when mothers are appreciated for their tireless efforts every day – preparing meals, doing the laundry, cleaning the house, buying groceries, cleaning up after the kids, sending them to school, paying bills… and the list goes on. Most mothers have to juggle work and taking care of their family. And a lot of women also could not get enough sleep at night. Doing these daily takes a toll on your health. If you are chronically tired, this can lead to an illness that has the potential to be a serious health problem. No wonder health insurers want to charge women with higher premiums!
Symptoms of fatigue include:
- weakness
- headache
- depression
- muscle soreness
- lightheadedness or a “spacey” feeling
- has difficulty concentrating
- always tired
To save yourself from coping with fatigue, here are some suggestions you can follow:
- Good nutrition. When we get tired and sleepy we tend to drink coffee or eat sweets that could give us the sugar rush that we think we need. Load up on healthy carbs (vegetables, fruits, whole grains, beans, and lentils), protein (fish, chicken breast, chickpeas, fermented soy products), and fiber (apple, strawberry, whole grain bread, oatmeal)
- Get a good night’s rest. Aim for a 7-8 hour sleep. Steer clear from anything that can stop you from sleeping- like caffeine, TV, or computer.
- Exercise. Because you often feel tired, you conserve your energy. Exercise is out of the question. But inactivity can make you more tired. But when you exercise, your body is also producing more hormones like cortisol and adrenaline that enable your body to cope with stress.
- Drink vitamins that can make up for your deficiencies. When your cells are not getting enough nutrients, they can’t function properly. Take nutritional supplements that will give you calcium, iron, and magnesium.
- Hydrate. Our body feels more tired when we don’t have enough fluid. Drink even if you don’t feel thirsty yet. Women need 2.2 liters (about 9 cups) of total beverages a day.
Incorporating these steps into your routine, along with a good health insurance plan, can help protect against the long-term effects of fatigue and stress, ensuring better health in the future.
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