Everyone feels tired every now and again. But during the notoriously hot and humid summer months in Malta, many of us feel drained most of the time. This tends to be the downside of our summer. However, there are steps we can take to beat that fatigue.
1. Get enough sleep.
This might sound obvious, but sleep is essential to recover from fatigue and to build up your energy levels. Aim for seven to eight hours of night time sleep. Try not to exercise late in the evening and remove that TV from your bedroom. Heat can keep you from a restful sleep. To keep cool, your bedroom should be kept at a comfortable temperature by either using an air conditioner or a fan. Also remember to keep blinds and curtains drawn during the hottest parts of the day.
2. Get Moving.
Researchers say that all people, from those who either live a sedentary or an active life, to people dealing with an illness, generally benefit from increased energy levels when they exercise. Although the last thing you would like to do when you feel fatigued is exercise, just make the decision to get up from that sofa, lace up your exercise shoes and do some physical activity. Even a brisk walk, a refreshing swim or some gardening should do the trick! Just make sure that exercise is done in the cooler hours of the day and avoid peak sunlight hours between 10am and 4pm. Early mornings or evenings are ideal times to exercise.
3. Improve your diet.
Limit those high calorie and highly processed, sugar-laden foods and opt for a balanced diet including foods that are nutritious with relatively few fats and calories. Fill your plate with those yummy summer fruits and vegetables. Eat breakfast and do not skip meals. You should aim to eat small amounts every three to four hours to keep your blood sugar levels up and to avoid over-eating at mealtimes. Try to choose foods that are high in protein and fibre and which include foods that are high in iron.
4. Try to lose excess weight.
Most weight loss experts recommend cutting back on portion sizes, eating balanced meals and increasing physical activity. So changing your diet and improving your activity level should automatically cause you to shed those extra kilos so that you will generally feel healthier and more energetic.
5. Drink water frequently.
And last but certainly not least, don’t forget to drink water regularly throughout the day. This is very important especially if someone is elderly. Fatigue is one of the first signs of dehydration. Water is an easy and quick remedy for feeling drained. This is important to avoid dehydration and to keep cool.
Although fatigue can result from a number of factors which include lack of sleep, dehydration, poor diet, certain psychological factors, there might also be a medical reason for this. If your fatigue persists, it is highly recommendable that you consult your doctor as soon as possible.