Monthly Archives: July 2015

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woman yawning suffering from fatigue

Six Ways to Fight Fatigue

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Frustrated by fatigue? You’re not alone–most of us experience periods of fatigue at some point in our lives. Read on for the inside scoop on how to rediscover your energy.

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Rule Out Medical Causes

If you experience severe, persistent fatigue, it’s important to see a medical professional immediately. Fatigue can be symptomatic of more serious conditions–if it’s your body’s red flag, then it’s important to heed it. Fatigue can also be caused by mental illness, such as depression, which left untreated can make it harder to take steps like those below–leaving you stuck in a rut.

Sleep

According to the CDC, insufficient sleep is a public health epidemic. You probably know at least some of the big tips for getting better sleep: go to sleep and wake up at a set time, avoid nicotine, avoid caffeine or alcohol, don’t eat big meals before bed, etc. There’s a good summary of why we don’t here— and we get it. If you have small children, are in a financial situation that requires you to work long hours or deal with a crazy commute, 7-8 hours may be out of reach. But for the rest of us: make sleep a priority. You aren’t being selfish–sleep deprivation decreases cognitive function, makes you more dangerous on the road, and has all sorts of nasty side effects that hurt others around you.

Exercise

Take it from a fitness convert: those people insist a morning workout really does energize you are right. If at all possible, try to get a run, jog, or brisk walk in before you begin your day or at lunch.

If you don’t have time for a full-on workout, regular jaunts may do the trick. Take five and go for a quick stroll around the neighborhood, or take a longer lunch hour hike. If you’re worried your boss or manager may see these as shirking work, perhaps leave this somewhere easy to find. Better yet, bring any of the various studies on the relationship between exercise and creativity to a supervisor or HR representative in person and negotiate how you can make walk breaks part of your routine. Fitness bands, like those from Fitbit and Jawbone, sync with your smartphone and allow you to set walking alarms to make sure you move every hour or two. To reap the most benefits, make sure your walk is fast enough to work as cardio. You can find a great guide for how to do this here.

Nutrition, Supplements and Vitamins

You are what you eat. A soggy fast food burger is about as energizing to eat as it is to look at. Think you’re eating fairly well, but still always sleepy? Try consulting with a professional nutritionist. They can run tests and use your medical history as well as lifestyle to recommend a customized plan that works for you without controlling your life. Remember: they’re people, too, and don’t just know how to eat well, but how to prepare meals that are easy and tasty. What’s more, they can recommend quality supplements and vitamins, using science to steer you clear of the “snake oil” solutions.

Drink Up!

Up to 75% of US adults may be chronically dehydrated. And guess what–if you feel fatigued often, chances are, you may be one of them. Dehydration is a common cause of fatigue. Need help drinking your fill? Check out this article for some great tips!

Visit a Wellness Center

Wellness centers are great resources for holistic treatments for fatigue. At centers like ours, we have experts who can provide nutritional consults, genomic testing and all kinds of other ways to diagnose the causes of fatigue and treat them in a way that’s appropriate to your needs.


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girls giving back and getting exercise

Do Good, Feel Good, Look Good: Four Ways to Get Fit While Giving Back

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The truth is, taking care of your body can feel selfish. Between obligations to your career, family, and friends, taking time to focus on physical fitness is rough. But what if your workout wasn’t just about you? Try these tricks to get some exercise in while giving back to worthy charities!

Charity Miles App

This app partners with corporate donors to give money to charity for every mile you run, walk, or bike. How cool is that? Just start it up, select the charity you’d like to donate to (you can change charities whenever you’d like), and get going.

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Dog Walker

If you love dogs, consider contacting your local animal shelters and rescues to see if they are in need of dog walkers. Many shelters need volunteers specifically to come in and walk dogs. Some even have dog-running programs, where volunteers can sign up to take larger pups out for weekly runs. It’s a great way to get steps in while getting all those blood-pressure lowering, cuddly benefits of hanging out with animals–especially awesome if you don’t have time or space to adopt a pet of your own.

Do A Charity Run (Or Walk!)

Charity Runs are a super popular way to raise awareness and funds for charities. Many of them are not just for serious athletes–people at any fitness level can participate, in any way they feel comfortable. You can find local runs using sites like this. Try signing up with a friend, or invite a family member to join!

Spiff Up a Local Trail

Cleaning trails is a great way to get fit and get some quality time outdoors. Of course, you can just go it alone, but for more structure we suggest joining a group like Clean Trails, which organizes volunteers for more consistent, community-based trail cleaning efforts. Clean Trails even gives you tools to start your own trail cleaning group if there isn’t one in your area.

Inspired by all the ways you can help your community or favorite cause, but not sure if you’re up to the task? To give back, it’s important to be healthy and feel energized your self. If you feel fatigued, try visiting our wellness center to learn how you can get you vigor back. Request an appointment with our experts today!


Good health requires balance. Physical fitness, nutrition, sleep, pain management, and stress relief all contribute to a healthy, sustainable lifestyle. At the Advanced Health and Wellness Center of New Jersey, we help patients struggling with weight loss, fatigue, fibromyalgia, and other conditions using holistic techniques. Request an appointment and get started on a path towards comprehensive wellness.