20 WAYS TO

BEAT FATIGUE
by HEALTHMEANS
CONTENTS
3 What is Fatigue?
Prevalence of Fatigue
4 Causes of Fatigue
What You Can Do to Lower Fatigue
5 20 Ways to Fight Fatigue
Hydrate
Have Regular Routines
6 Practice Good Sleep Hygiene
7 Shed Some Pounds
Move Your Body, But Don’t Overdo It
8 Practice Yoga
Eat for Energy
9 Consume Enough Omega-3 Fatty Acids
Try Hydrotherapy
10 Spend Time With Friends
Spend Time in Nature
11 Manage Stress
Cut Out Caffeine
12 Reduce or Eliminate Alcohol
Take a Break From Technology
13 Take a Break From Sitting
Learn To Say No
Figure Out Food Intolerances and Sensitivities
14 Balance Your Hormones
Change Your Mindset
16 References
 3 HealthMeans

WHAT IS FATIGUE?
If you’ve ever been fatigued, you know the signs: feeling tired, sluggish, no energy, rundown, and like your
get-up-and-go has got up and gone. Fatigue is a common complaint in the general population and in people
with physical illnesses and those with mood disorders [1]. Fatigue is subjective and multi-sensory, so it can
be difficult to measure and classify. Fatigue also varies in duration and intensity in individuals and in its
effect on their ability to perform daily activities.

True fatigue is defined as an unusual and overwhelming tiredness that cannot be overcome by simply resting,
unlike fatigue resulting from short-term physical or mental effort. With short-term fatigue, you are back to your
regular self with a bit of rest. Persistent fatigue can make you feel like you are missing out on life.

PREVALENCE OF FATIGUE
People of all ages may experience fatigue. Fatigue can become an issue due to illness or other reasons and
is a common complaint with people as they age. According to international studies, one third of the adult
population complains to their doctor of fatigue [2]. In general, fatigue tends to affect more women than
men, is more prevalent in low socio-economic populations, and increases with advancing age [3].
CAUSES OF FATIGUE
While fatigue is commonly associated with growing older, many other factors such as stress, anxiety
and depression can contribute to fatigue. Fatigue can be a symptom that accompanies many illnesses,
including rheumatoid disorders, multiple sclerosis, heart conditions, cancer, diabetes and food
allergies [1, 4]. If you have or suspect there is a medical condition behind your fatigue, consult a qualified
medical practitioner. Some medications can cause fatigue, so if you are taking medications, check the
possible side effects for fatigue.

WHAT YOU CAN DO

TO LOWER FATIGUE
Many factors contributing to fatigue are related to lifestyle habits, including but not limited to nutrition,
movement, sleep and stress management. Establishing new habits to support the mind and body can go a
long way to lessening fatigue. Below are some scientifically proven strategies to lower fatigue and help you
feel more energized.
20 WAYS TO FIGHT FATIGUE

1. HYDRATE
Water is essential for all functions of the human body, including the transport of nutrients from the
food we eat. About 45%-75% of our body weight is water [5], and when we are low on fluids, we can feel
tired or weak. Even mild dehydration can lead to increased tension, anxiety and fatigue [6]. When we
are dehydrated, the blood retains sodium, thickening the blood and making the heart work harder to
circulate the blood through the body [7].

A general guideline is to drink half your body weight in pounds as ounces of water. For example, if you
weigh 200 pounds then your daily recommended water intake would be 100 ounces, or around twelve
8-ounce glasses of water. If your current water intake is well below the recommended guideline, gradually
increase your hydration over time. Drink extra water if exercising or sweating more than usual [8].

2. HAVE REGULAR ROUTINES

Our bodies naturally operate and thrive on rhythms and cycles called circadian rhythms. Some cycles are
obvious, like heart rate, respiration and menstruation. Not so obvious are rhythms controlled internally,
like immune function, digestion and the endocrine system. External factors affecting these systems
include seasonal factors, light exposure, meal timing, sleep schedule and timing of physical exercise [9].

The good news is that many of these factors can be managed with lifestyle choices. To help protect
circadian rhythms, set and keep regular routines for waking and sleeping, exercising and eating.

Both the timing and type of light exposure are especially

important to our internal rhythms. The body is especially
sensitive to blue light emitted from electronic devices,
computer screens and televisions. Natural morning
sunlight is at the blue side of the light spectrum, signalling
the body to supress the production of melatonin. In the
evening, natural sunlight leans toward the red end of
the spectrum, stimulating the production of melatonin
essential for quality sleep [10]. Since fatigue is often
connected to poor sleep, it’s better to avoid exposure to
blue light in the evening so that the body will produce
melatonin in preparation for sleep [11].
3. PRACTICE GOOD
SLEEP HYGIENE
Sleep deprivation resulting from poor quality sleep, especially when chronic, leaves the brain exhausted. A
tired brain leads to fatigue, so improving sleep quality will help boost daytime energy levels.

Practicing good sleep hygiene means creating the right environment and following recommended
behaviours to promote consistent, uninterrupted sleep. A sleep-promoting environment is one that is dark,
quiet, the right temperature and only used for sleep. While not proven to be a cure for insomnia, good
sleep hygiene can help improve sleep quality and help lessen fatigue caused by poor sleep [12].

TO IMPROVE QUALITY OF SLEEP, TRY THESE SLEEP HYGIENE PRACTICES:

• Set a regular sleep schedule

• Set 60-120 minutes to prepare for bed with a wind-down routine
• Dim lights after dark
• Avoid exposure to blue light from electronics [13]
4. SHED SOME POUNDS
Carrying extra weight is associated with a higher incidence of persistent daytime fatigue [14]. Considering
that nearly 70% of the U.S. population is overweight or obese [15], it is not surprising that fatigue is such a
common issue.

Sleep apnea is commonly considered the culprit, but one study conducted over a seven-year period found
that fatigue is actually related to metabolic and psychological factors common with obesity [14]. Excessive
body fat negatively impacts the immune system, causing the release of inflammatory compounds that are
associated with sleepiness and fatigue [1].

The good news is that healthy weight loss in people who are overweight is a predictor of a reduction in
fatigue and excessive daytime sleepiness. Following many of the tips in this guide can help you shed extra
weight and beat fatigue at the same time.

5. MOVE
YOUR BODY,
BUT DON’T
OVERDO IT
In a series of population-based studies conducted
between 1945 and 2005, the relationship between
physical activity, energy and fatigue was examined. These
studies suggest an association between physical activity
and a reduced risk of experiencing feelings of low energy
and fatigue[16].

Fatigue is generally associated with a lack of physical activity [3]; however, excessive physical activity can
actually cause fatigue. One study showed that 10-20 hours per week of exercise training is associated with
increased fatigue in people with medical conditions [17].

The bottom line: some physical activity can help fight fatigue, but don’t over-exercise. If you are just
beginning to exercise, increase gradually. Monitor yourself and notice if you feel energized or depleted after
physical activity even once you’ve rested. If your day-to-day exercise routine leaves you chronically fatigued,
consider cutting back.
 8 HealthMeans

6. PRACTICE
YOGA
The ancient practice of yoga incorporates many
components, including meditation, breathing,
stretching and strengthening. Yoga has been
shown to have a positive therapeutic effect on
various ailments and conditions.

Study results show that yoga can reduce stress,

anxiety, depression and chronic pain, improve
sleep, and enhance overall well-being and
quality of life [18]. One study of seniors found
improvements in overall sense of well-being,
energy and fatigue over a six-month period of
regular yoga practice [19].

A recent study of 173 cancer patients found that those who attended a weekly 60-minute yoga therapy
class had a reduction in general fatigue, physical fatigue and depression over an eight-week period [20].
Other studies have shown similar results for other conditions, including chronic fatigue syndrome [21],
multiple sclerosis [22] and rheumatoid arthritis [23].

7. EAT FOR ENERGY

Some foods can actually cause fatigue, so it’s important to eat a nutrient-dense diet based on whole foods.
Inadequate nutrition is identified as one of the key mechanisms contributing to fatigue [24]. Reduce or
eliminate processed and packaged foods and instead eat a diet rich in quality proteins, healthy fats and
colorful fruits and vegetables, especially leafy green vegetables, which are high in iron.

Foods containing toxins, pesticides and hormones require more energy to be metabolized by the liver [25].
Organic, grass-fed, wild and pastured foods are easier for the body to process and have better nutrient
profiles. Eat seasonally and locally grown as much as possible for highest nutrient value.
8. CONSUME ENOUGH
OMEGA-3 FATTY ACIDS
Deficiency in omega-3 polyunsaturated fatty acids has been associated with fatigue [26], depression,
anxiety and other inflammatory conditions [27, 28]. The typical western diet is often low in omega-3 fatty
acids, so adding more to your diet could help with fatigue. Dietary sources of omega-3s include leafy
greens, walnuts, flax-fed chicken eggs and fatty fish like wild salmon, anchovies and mackerel [29]. Omega-3
fatty acids in supplement form is a common recommendation. Supplementation with fish oil has been
associated with a reduction of fatigue and inflammatory markers in lupus [30], chronic fatigue syndrome
[25] and rheumatic diseases [31].

9. TRY HYDROTHERAPY
Hydrotherapy uses water for health benefits and the therapeutic treatment of various illnesses. This can
include water at various temperatures and different levels of immersion. Hydrotherapy may incorporate a
single type of therapy or be used in combination, such as cold water immersion followed by a hot steam
bath or sauna.

A study of fibromyalgia patients who participated in warm water hydrotherapy showed improvement in
pain, sleep, fatigue, stiffness and general well-being [32]. One meta-analysis study showed that regular
outdoor winter swimming significantly reduced tension and fatigue and improved mood [33]. Basic forms of
cold therapy include plunging in cold water or simply taking cold showers. Start by switching your shower to
cold for 30 seconds and then alternate between hot and cold.

Consider adding cold, hot or a combination of hydrotherapies to help lower fatigue.

 10 HealthMeans

10. SPEND TIME WITH FRIENDS

Positive social relations are good for health and longevity overall [34]. While we all have varied preferences
for how much time we want to spend around others, loneliness is associated with the development of
pain, depression and fatigue, especially over the long term [35]. Loneliness is not uncommon: more than
one-third of adults over 45 feel lonely [36]. Loneliness can also cause dysregulation of the immune system,
making the person less able to fight off viruses which can lead to illness [37]. Check in with your feelings.
Loneliness is the feeling of being alone, whether or not you are actually alone. If you notice feelings of
loneliness, make an effort to spend time with friends or loved ones. Consider working with a professional if
loneliness is severe.

11. SPEND TIME

IN NATURE
There is growing evidence supporting the positive benefits on
mental well-being of spending time in natural environments
[38]. Forest bathing and nature therapy have garnered more
attention for their benefits on human health. A 2017 study
reported benefits of nature therapy that include improvement
in immune function, cardiovascular system function,
respiratory system function, depression and anxiety, mental
relaxation and feelings of gratitude [39]. Getting outdoors daily
or for regular brisk walks can significantly reduce fatigue [40].
For even greater benefit, try walking barefoot on the earth.
Studies have shown that contact of bare skin on the ground
reduces stress and improves sleep, both of which will help
lower fatigue [41].
 11 HealthMeans

12. MANAGE STRESS

Fatigue is consistently associated with stress, work overload, too little vacation or leisure time, and frequent
conflicts with others [42]. Stress is not simply the presence of these factors but is also our perception of
stress and how we respond to it [43]. Evaluate the stressors in your life. Take steps to remove the worst
offenders, if possible. If stressors can’t be removed permanently or immediately, participate in stress
reduction practices like deep belly breathing, meditation or physical movement. There are many free apps
available like Breethe, iBreath and Breathwrk for breathing, and Calm, Daily Calm, Ten Percent Happier and
buddhify for meditation.

13. CUT OUT CAFFEINE

When suffering with fatigue, many people habitually reach for caffeine-infused food and beverages to
get over energy slumps. This can lead to increased tolerance, requiring even more caffeine to promote
alertness. Habitual caffeine users may also experience physical, emotional and psychological dependence
[44]. Long term consumption of caffeine has been associated with decreased alertness and increased
fatigue, sleep loss and disruption of circadian rhythms [45]. If you have a caffeine habit, cut back gradually
to minimize the symptoms of caffeine withdrawal. Start off by using ¼ decaffeinated plus ¾ caffeinated,
then gradually increase the proportion of decaffeinated over a week or so until you are drinking 100%
decaffeinated coffee or tea. Try substituting dandelion root tea or other herbal teas instead of reaching for
a cup of coffee. Some brands to consider are Traditional Medicinals, Teeccino and Dandy Blend.
14. REDUCE OR ELIMINATE
ALCOHOL
Alcohol can aggravate or lead to fatigue in several ways. Alcohol contributes to poor sleep quality
and less REM, which results in daytime sluggishness [46]. Alcohol also interrupts circadian rhythms,
dysregulating hormones responsible for good sleep necessary for daytime energy [47]. Malabsorption
of nutrients, including vitamin B12, folic acid and nitrogen, is associated with alcohol consumption that
leads to nutrient deficiencies linked to fatigue [48]. Lower or eliminate your consumption of alcohol to
improve daytime energy levels.

15. TAKE A BREAK FROM

TECHNOLOGY
There’s no doubt that many people have become addicted to the instant and constant access to
information by compulsively checking in online, a condition coined “infomania.” This is often combined
with multi-tasking, meaning our brains do not get a break while we juggle information from many sources.
The resulting information overload leads to fatigue, affecting relationships and sleep, and can also lead
to depression and anxiety [49,50]. Assess your habitual use of technology. Resist the urge to check your
phone or email unless necessary. Give yourself limits and schedule technology breaks.
16. TAKE A
BREAK FROM
SITTING
Many of us sit all day, and this can be adding to
symptoms of fatigue. A large population-based
study in Sweden found that longer sitting times are
associated with fatigue across all ages [3]. If you
spend a lot of time sitting, take light walking breaks
to combat fatigue [51] or get a standing desk from
NewHeights, Uplift, IKEA or GeekDesk, to name a few.

17. LEARN TO SAY NO

Overcommitting, both personally and professionally, can cause anxiety, stress, exhaustion, fatigue and
even illness [52]. If you find yourself overcommitted, ask yourself why you might have a hard time saying
no. Could it be that there is an underlying ambition, a need to control or a need for approval? Knowing that
overcommitment is affecting you physically, learn how to say no. Practice a few phrases ahead of time, like
“Thank you for thinking of me but the timing isn’t good right now” or even a simple “No thanks.” Be firm and
don’t feel the need to explain or apologize.

18. FIGURE OUT FOOD

INTOLERANCES AND
SENSITIVITIES
Food intolerances are commonly reported by people who suffer from chronic fatigue [53]. In his book
The Inflammation Spectrum, Dr. Will Cole lists fatigue as one of the symptoms of food sensitivities and
intolerances [4]. Keeping a food diary along with an elimination/reintroduction diet is an effective way to get
to the bottom of food intolerances and sensitivities [54]. It’s best to work with a qualified health practitioner
to ensure you get proper nutrition and the answers you are looking for.
19. BALANCE YOUR
HORMONES
Fatigue, along with brain fog and irritability, is a classic symptom of hormone imbalance [55]. Hormones
impact every aspect of our physical and mental well-being. Following many of the lifestyle factors in this
guide may be enough to get hormones in balance and increase energy levels. If you suspect hormone
imbalance, consult a practitioner who has experience in a natural and targeted approach to getting
hormones back in balance.

20. CHANGE
YOUR
MINDSET
The way we think about fatigue can make fatigue
even more persistent. Focusing on how badly
the fatigue is affecting you may actually make
the fatigue persist. When we believe that there is
something we can do, we are motivated to take
action [56]. Instead of ruminating on the sensations
of fatigue, distract yourself with positive thoughts
or implement some of the strategies in this guide.
HERE’S
TO HEALTH.
 16 HealthMeans

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