Ladies Fatigue Is No Joke, So You Need To Boost It
Ladies fatigue is a very common issue that many of us experience on a daily basis. At the moment, life is very fast paced and stressful and as a result, we overlook its effects entirely. Fatigue is no joke, you shouldn’t have to live your life feeling tired, nor should you have to accept it. It can get really bad sometimes, to the point where you’re too tired to go out on the weekend, go to the gym or spend some time with your loved one.
Ladies fatigue happens to women of all ages and is generally due to an energy deficit problem. We get it. There are so many pressures and demands presented to you right now – whether it’s personal or business. However, it is vital that you get your energy back, even if the thought of rest or sleep seems like a dream. They say that we are supposed to get up to eight hours of sleep each night. Maybe you do get this? But you’re still feeling incredibly tired.
Ladies Fatigue Is No Joke
Some experts, such as Dina Aronson – a dietitian – believe that fatigue has become the norm for many women. Interestingly, it’s even become normal to those who are classified as healthy women and they’ve just accepted that they’ve felt tired for months or even years. I can tell you now that this is not normal and it’s problematic.
I think because we have such hectically busy schedules, we have accepted tiredness. Aronson explains that chronic stress is a big factor that people overlook. In addition, most of us don’t realize how important stress is in affecting our energy levels. Sometimes, there may be a medical reason as to why you might be feeling extremely tired. Some of these might include: chronic fatigue syndrome or a thyroid disorder. Therefore it’s vital that you consult with a doctor about any severe fatigue.
However, if you’re healthy and you’re experiencing a lot of fatigue, then you can deal with it without seeking the help of medication or sleeping aids.
Moderate Exercise Helps
Ladies fatigue is best solved with some daily movement. I know you’ve most likely heard this one before, but it does work. However, you need to keep it moderate and not extreme because that can actually worsen the situation. Exercising regularly will give you more energy, even when you feel too tired to move. There’s science to prove this!
There’s a bunch of reasons why this happens but it’s mainly because exercise gets your heart pumping. It pumps a lot of oxygen and nutrients into your bloodstream and your lungs. Therefore, your cardiovascular system will function better, leaving you full of energy! Experts in fitness say that you don’t have to drill yourself into the ground either. The exercise you need for these improvements to happen does not involve the crazy, intense sessions you see people doing on advertisements.
This is just not realistic. Research says that it’s better to perform steady paced exercises to restore energy levels. Even if you only do a little bit of walking or swimming at an easy pace, you will feel more alive. This is also great for creating a healthy relationship with exercise, instead of overdoing it and hating it!
It’s also good to start incorporating short bursts of exercise throughout your day. Doing just this will boost both your energy and mood significantly!
Eat Good Food
Do you find yourself snacking on random energy bars? If you’re not an athlete or bikini fitness model, then you most likely don’t need the additional calories. It’s a myth that eating these will give you more energy – at least not the kind that your body needs.
Melinda Johnson, MS, RD, a national spokesperson for the American Dietetic Association and owner of Nutrition for Slackers says that many women make this mistake. She explains that when it comes to energy levels, a lot of people try to boost it with food. Most of the time, you’re not even hungry. These ‘energy’ foods can worsen the situation, so you’d be better off staying away from them. They consist of too many calories in sugar and too much caffeine, which give you a quick bout of energy and leave you feeling even more fatigued an hour after consuming them.
When you feel sluggish, instead of eating more, rather focus on creating a better balance between nutrients. I would also recommend staying away from diets, because you’ll restrict your calories too much and increase stress levels, which can result in binge eating and then weight gain.
Take a serious look at what you’re eating and use a macronutrient calculator to get an idea of what your body requires. Start consuming foods that will help you feel better. Boost your mood with omega-3 fatty acids, iron, vitamin D, B vitamins, zinc, and magnesium. Try to get as many of these nutrients in your food rather than through pills.
Aronson recommends consuming more antioxidants from whole plant foods like fruits, veggies, beans, and whole grains. It’s also best to cut foods containing a lot of sugar or white flour to boost your energy levels.
Here Is What Aronson Recommends:
- Include a minimum of two fruits or vegetables at every meal.
- Snack on one fruit or vegetable between meals.
- Keep hydrated. Drink as much water as possible throughout the day.
- Never skip breakfast. Make it a meal with a balance of complex carbohydrates, protein, and a little fat. Good options: whole-grain cereal or bread, nut butter, fruit.
- Eat mini-meals throughout the day to keep blood sugar levels and energy up.
- Get outside. Aronson says that light is a good source of therapy to lift your spirits because of all the vitamin D production. She explains that light raises endorphins and helps regulate sleep. Do not confine your space to being indoors only, but don’t forget your sun protection – for skin and eyes.
Ladies Fatigue Causes
No matter who you are, every woman will experience ladies fatigue at some point. There may be some underlying causes, other than exercise and decent amounts of sleep. Experts state that the following health issues could contribute to ladies fatigue:
- Menstrual-related fatigue: Hormonal changes can make you feel more tired. Therefore, you must eat smaller portions more frequently throughout the day. Be sure that they contain protein to keep blood sugar levels even and drink water to stay hydrated.
- Possible Pregnancy: If you’ve noticed that your energy levels are sunk the majority of the time, it might because you are iron-deficient. Especially if you are pregnant. You need more iron when pregnant, therefore you must get medical assistance and the necessary supplements.
- Breastfeeding: This is a big energy-sucker. You need to take extra care because you’re losing a lot of body fluid to your breast milk production. When you become dehydrated, you feel exhausted. Drink water throughout the day so that your urine is pale yellow in color – this will be a sign that you are adequately hydrated.
- Menopause and other issues: Try to eat smaller meals throughout the day and regular healthy snacks. Aim to have three food groups at every meal and two food groups for a snack. Experts recommend eating a good variety so that you get lots of different nutrients for energy. Drink water all day. Women in this group also may have fatigue due to hypothyroidism or sleep apnea, so if you’re tired all the time, talk with your doctor.
Ultimately you need to listen to your body and if something isn’t feeling right, don’t be afraid to go and ask a health professional for help. Otherwise, be sure to find out what your body needs for maximum energy and do something about it! Get moving and eat restorative food.
Want to know more?
Strong core muscles are essential to us all in terms of daily living and functional movements. The thing is, having a really tight core that you know is strong – looks fantastic too! Try these three simple exercises to help you get one.