10 Ways To Fight Fatigue At Work

By Delialah Falcon. May 7th 2016

Fatigue is a common problem that affects many people. In fact, fatigue is one of the most common complaints that people report to their doctor. If you’ve ever found yourself yawning at work you are not alone. Many individuals experience that middle of the day tired feeling, especially during a long, stressful day at work. If you’ve been consistently tired at work, chances are you may have searched for a substitute to a much desired nap. Try incorporating these 10 fatigue-fighting strategies when you’re on the job.

1. Rule Out Possible Underlying Medical Conditions

If you’ve been experiencing fatigue frequently during the day, you may be eager to find a remedy to your sleepiness. This is especially true if it is affecting your work. Fatigue is not an illness, but it can be a symptom of underlying medical conditions. Before you attempt to treat your fatigue, it is important that you schedule an appointment to see a doctor in order to rule out any possible medical conditions. If you have been experiencing fatigue, especially that which is unexplained, contact your doctor. Possible medical conditions that may cause fatigue include:

  • Chronic fatigue syndrome
  • Anemia
  • Diabetes
  • Congestive heart failure
  • Hypothyroidism
  • Infection
  • Kidney Disease
  • Depression or Anxiety
  • Fibromyalgia

2. Eat Yogurt

Yogurt is an effective way to fight fatigue because it is rich in probiotics. Probiotics are “good” bacteria that can help your body maintain a healthy digestive system and remove harmful bacteria. Yogurt is a good energy boosting food because its soft texture is easily digested and converted to energy faster than solid food. In addition, if you are one of the more than 1 million people in the United States suffering with Chronic fatigue syndrome, yogurt may help you fight fatigue and other symptoms. Chronic fatigue syndrome is thought to be caused, in part, by an imbalance of “good” bacteria in the digestive tract.

3. Steer Clear Of Sugar

When you are feeling tired, especially at work, the first thing you might think of is to eat something sweet in the hopes of getting a quick boost of energy. Unfortunately, once your sugar rush wears off, you’ll be left feeling more sluggish than before. Even worse, the extra calories you’re consuming will only lead to weight gain and put you at risk for dangerous health issues. Instead of reaching for some sugar try other alternatives including:

  • A brisk walk
  • A cold glass of water
  • Highly nutritious, high fiber snacks

4. Reach For Some Nuts

While you may be tempted to grab a sugary snack when you’re feeling tired at work, there are many other snacks that will give you a better energy boost and are healthier for you. Nuts are a nutritious snack that is portable and convenient to keep at your desk. Nuts are rich in omega-3 fatty acids, which our bodies require in order to combat fatigue. Nuts that are rich in omega-3’s include:

  • Walnuts
  • Butternuts
  • Brazil Nuts
  • Cashews
  • Hazelnuts
  • Peanuts

5. Have A Cup Of Tea

Tea contains both caffeine and L-theanine, two effective fatigue fighters. While coffee trumps tea in terms of caffeine content, coffee lacks the beneficial L-theanine. If you’re sleepy, steer clear of the coffee. When paired with caffeine, L-theanine has many health benefits including:

  • Enhanced alertness
  • Improved memory
  • Increased reaction time
  • Diminished mental fatigue

6. Stock Up On Mint

Some scents can make us feel invigorated and energized. Mint is one such scent. Research shows that people who inhale minty fragrances may see an increase in time spent exercising and a more accurate and quicker turn-around time when performing clerical duties. Some convenient sources of mint to keep handy at work include:

  • Mint tea
  • Fresh mint leaves
  • Mint lotion
  • Mints and mint gum

7. Take a Break From Electronics

Do you find yourself multitasking at work? If you’re writing reports, while reading e-mails and answering the phone, your busy day at work can be exhausting. Try to take a break from technology, for at least one hour a day. Studies show that people who are managing work responsibilities while trying to keep up with e-mails have shown a drop in their IQ by as many as 10 points. Tips for taking a technology break include:

  • Take a tech-free lunch break
  • Schedule a 1 hour of diversion-free time when you get home
  • Close your e-mail and shut off your phone for a few minutes, a few times a day at work

8. Exercise Regularly

Engaging in regular exercise is a great way to fight fatigue. Exercise is a wonderful way to get the blood flowing. A good work-out routine helps to promote better sleeping habits. Exercise will trigger the body’s release of endorphins, which will provide you with a natural high and euphoric sense of well-being.

9. Stay Active At Work

Sometimes at work we feel bogged down, especially if we spend a lot of time on the computer. Experiencing fatigue during work can ruin your day and make you feel unproductive and unmotivated. If you feel like you can’t stay active during your workday, try these quick breaks for exercise:

  • Take a brisk walk
  • Stand up and stretch for 5 minutes
  • Jump up and down
  • Spend 5 minutes meditating

10. Refresh With Cold Water

Cold water can invigorate your body and mind. If you have ever jumped into a cold pool or lake, then you know the feeling that comes with it. If you’re feeling tired, chances are that some cold water will increase your alertness. When our bodies are shocked, such as occurs with a splash of cold water, we naturally release an energizing hormone called noradrenaline. Try these tips for a quick energizer at work:

  • Splash your face with cold water
  • Run some cold water over your wrists
  • Apply a cool, damp towel to your forehead

Fatigue is a common problem faced by many individuals. If you are experiencing fatigue, consult your doctor to determine whether or not an underlying medical condition is to blame for your tiredness. If you receive a clean bill of health, try some quick energizing tips for fatigue relief when you’re feeling sleepy, especially at work. You may find that simple tricks like taking a break for exercise or replacing sugary snacks will make a significant difference.


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