Self-help tips to fight fatigue

Self-help tips to fight fatiguee
Self-help tips to fight fatigue
Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Read more about healthy eating.

Perk up with exercise

You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise.

Find out the physical activity guidelines for adults.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.

Read more about how to lose weight.

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Read more about how to get a good night’s sleep.

Try these NHS-approved sleep apps to help you sleep well.

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Read more about how to relieve stress.

Talking therapy beats fatigue

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.

Read more about counselling.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine.

Read more about how to cut down on alcohol.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.

5 great ways to lower cholesterol naturally!

5 great ways to lower cholesterol naturally!
5 great ways to lower cholesterol naturally!

High cholesterol is the bane of the developed world.  In the modern world we have more, better and much easier to prepare food than in previous centuries. But, this also means,  far too many of us now have the opportunity to overindulge.  (I’ll put my hands up here and say I’m one of those guilty of what I have to call greed).   The problem with this kind of eating is that it does have the tendency to raise our cholesterol levels.

According to the NHS evidence strongly indicates that high cholesterol can increase the risk of:

narrowing of the arteries (atherosclerosis)

heart attack

stroke

transient ischaemic attack (TIA) – often known as a “mini stroke”

peripheral arterial disease (PAD)

So I think we can all agree that we need a few ideas of reducing our cholesterol levels.

So I thought I would share the following five tips which you can use to help reduce your cholesterol with our recourse to medication.

a) Yes indeed I know healthcare professionals sound like a broken record on the subject of drink.  But it is important to cut down (if you do drink) to cut a glass or two a day.  Oh and make sure that you have a few drink free days each week including weekends.

b) Smoking tobacco. If you still smoke please please do give up.  Please check out a previous blog post with a few tips to help you quit.

c) Now I know that many pixels have died in the cause of lecturing us about taking more exercise.  But it also has numerous other benefits as this article shows!

d) Chronic stress can impact on your cholesterol levels.  To have a look at these great ideas for reducing stress in your life.

e) Foods fortified with plant sterols and stanols. Foods which contain sterols and stanols include corn, coconut, olive and sunflower oils, beans, corn, peanut butter, almonds, oranges, apples, and avocados.  A great way of getting down your cholesterol.

 

If you do have any concerns about your cholesterol levels please do speak with a medical professional as they are best able to advise on your best course of action!

And if you do have any other tips for reducing cholesterol please do share them in the comment section at the bottom of this blog post.

How to De-Stress at Work

What stresses you out? If you’re like many people, money worries probably ranks high—maybe even number one on the list. But what comes after money? Would it surprise you to learn that work ranks second only to money, and that almost two-thirds of all people say their jobs are a significant source of tension?

Stress in the officer and how to get rid of it!
Stress in the officer and how to get rid of it!

As with any stressor, there are lots of reasons why work can create agitation. Maybe you’re unsure about the day-to-day security of your office. Maybe you’ve got too much to do and can’t figure a way to dig yourself out of a work hole. Or maybe you’ve got a co-worker for whom interactions are rife with arguments.

But there has to be a better way—right? You don’t have to go to work sad or fatigued, filled with nervousness or lack of motivation. Simple techniques that you can do during the day, such as yoga (from your chair) or meditation (at your desk) can help. Healthy choices, such as avoiding alcohol and caffeine, can be great ways to minimize those at-work stress triggers, too. In fact, there are lots of small decisions that can go a long way toward making work a better place, every day. Use this graphic for ideas and tips.

Autism Research – Please take this survey about autism and parental stress

Please help Tina Boni , a student at Carlow University, with her survey into autism and parental stress.

Boni writes “My name is Tina Boni and I am a Doctoral Candidate at Carlow University in Pittsburgh, PA completing my dissertation research.  My research examines Parental Stress, as related to parenting a child with an Autism Spectrum Disorder.  As you probably well know, parenting a child with an autism diagnosis is an incredibly stressful job, and can significantly impact parental mental health, marriage, career, and the relationship between parent and child.  This research seeks to better understand how specific individual child factors correlate with parental stress, in an effort to provide more practical insight into family-centered approaches to care.


I am seeking parents (or full-time caregivers) of male or female children, aged 6-18, who have been diagnosed with an Autism Spectrum Disorder of any functioning level to participate in this study. The survey takes approximately 20-30 minutes to complete, and there is a small incentive for participation.  Please contact me directly with any questions you might have at tbo@the-institute.org.

Please click on the link below if you wish to participate.  Thank you!

https://www.surveymonkey.com/r/ASDparentalstress





Carlow University Autism Research
Carlow University Autism Research