Tips To Prevent Lethargy
Normally, when asking how you're doing, people respond with a simple "I'm well, thank you." But on occasion, perhaps when our defenses are low, the term "tired" falls out of our mouths before we have time to translate the truth into a socially acceptable answer. And while we all have those days where we can't seem to muster up the energy for propriety or anything other than what is required, it may be time to reassess when fatigue becomes a chronic issue.
The experts at National Cancer Institute define lethargy as a condition characterized by a pathological state of sleepiness, which leads to inactivity and a decrease in mental alertness. However, lethargy is a subjective feeling (per Medical News Today). In other words, it's measured differently from one individual to the next, so there's no one way to test for the symptom. The causation can be just as tricky to pinpoint since lethargy can be brought on by anything from stress, a particular disease, nutrient deficiency, and drug and alcohol use to grief, trauma, and mental health conditions, like depression.
If your feelings of lethargy continue and you notice that they're beginning to interfere with your daily life, it may be time to schedule an appointment with your doctor. But until you get some answers, we've come up with a few tips that can help you harness some extra energy and get you feeling a little more like you.
Get moving and drink up
While it may sound counterintuitive, sometimes getting your body moving is the best medicine for sluggishness. Kerry J. Stewart, the director of clinical and research exercise physiology at Johns Hopkins University School of Medicine, told WebMD that not only does exercise give you a welcome confidence boost, but it also helps your heart, lungs, and muscles to work more efficiently. "That's the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity," he says. Now, if you spend a lot of time sitting throughout the day, making small alterations, like taking the stairs instead of the elevator or choosing walking over driving whenever possible, can make a huge difference in your energy levels (per Healthline).
However, after you work up a sweat, it's important that you replenish your body by drinking lots of water. A 2014 study published in PLoS One found that when participants who typically didn't drink enough water increased their water intake, they experienced a significant decrease in fatigue. Aside from fatigue, when we are dehydrated, our concentration and alertness tends to suffer, as per WebMD. Therefore, it's crucial to make sure you stay hydrated throughout the day.
What to eat and what to avoid
At times, a lack of nutrients is the cause of lethargy (via Healthline). This is why it's important to maintain a well-balanced diet and eat unrefined carbs and protein together as a way to bolster energy levels, as well as incorporate a good amount of fiber. In addition, ensuring that your diet includes plenty of foods with anti-inflammatory properties can prove to be beneficial. In fact, irritable bowel syndrome, a condition that affects the gastrointestinal tract, is commonly linked to lethargy, as per a 2017 study in Microbiome. Therefore, consuming and avoiding certain foods can help alleviate or improve symptoms associated with conditions like IBS. Plus, to improve brain function, don't forget your fish oil supplement (per WebMD).
While a cup of coffee might be calling your name when you're tired, the National Health Service says steering clear of caffeine is a good way to keep your energy levels in check. On top of that, kicking your evening glass of wine can also help, as alcohol is linked to poor sleep quality and dehydration.