Feeling lethargic, especially after lunch? Try these tips.

St. Joseph’s/Candler Primary Care Physician Dr. Rusty Harrington says to examine these eight areas if you are frequently feeling fatigued

Do you find yourself constantly feeling tired after lunch? Does brain fog frequently creep in? While fatigue can be an underlying symptom of an illness or medical condition, a lot of the times it’s based on lifestyle.

“When patients say they need help with low energy, my first question is, ‘How are you sleeping?’” says Dr. Rusty Harrington, primary care physician at the St. Joseph’s/Candler Primary Care office on the Islands. “If you are not sleeping, that’s where it starts.”

In addition to sleep, there are other lifestyle factors that can affect our energy levels – anytime of the day. Dr. Harrington goes over them and offers some tips that can hopefully give you a boost.

Sleep

Prioritize getting enough quality sleep at night to prevent daytime fatigue. Some suggestions:

• Decrease bright light exposure – AKA get off your electronics and turn off the TV – before going to bed and while sleeping.
• Increase your sunlight exposure in the morning and during the early afternoon to help counteract the decline in cognitive performance and alertness.
• Take power naps, if possible. A short nap of about 20 to 30 minutes can significantly improve cognitive performance and reduce fatigue.

Nutrition

“Eat more plants, less animal and less processed foods,” Dr. Harrington advises. Some other suggestions:

• Don’t skip meals.
• Try to avoid high-fat, high-sugar meals and snacks. Look for high-protein, high-fiber snacks that are filling and help with mood and cognitive function.
• Make sure you get an adequate intake of vitamins and minerals, such as B vitamins, vitamin C, iron, magnesium and zinc.

Exercise

The American Heart Association recommends 150 minutes of exercise each week. While that’s very important for your overall health, if you are looking to combat afternoon fatigue, consider:

• Taking a short walk to boost blood flow and alertness.
• Do simple stretches at your desk to energize your body.
• Consider a quick workout session like jumping jacks or arm circles.

Stress

Stress can affect our energy levels and mood in many ways. If we are stressed, we often don’t sleep well. When we are stressed, it affects our hormones and consumes are body’s energy, Dr. Harrington says. To help manage stress, try:

• Listening to music. That’s been found to be an effective behavioral countermeasure to mental fatigue and help with cognitive performance.
• Practicing mindfulness: You may not have time for an hour-long yoga class, but take a few minutes to practice deep breathing exercises or meditation. That can help reduce stress and improve focus.

Hydration

Staying hydrated throughout the day is really important because when you are dehydrated, it makes you feel tired, says Dr. Harrington. Make sure you are getting plenty of water and avoid sugary drinks as much as possible. Need help consuming more water? Try:

• Carrying a water bottle with you for easy access wherever you go.
• Set an alarm on your phone or calendar to remind yourself to drink water.
• Add fresh flavor to your water with items such as lemons, cucumbers and mint.

Related Article: Are you drinking enough water? 

Also consider:

• Limiting caffeine
• Avoiding or limiting alcohol intake
• Quit smoking, vaping or use of any tobacco product

Overcoming fatigue and mental fog is an important part of your quality of life, and we hope some of these strategies help with enhancing overall cognitive performance and alertness. If you have any concerns, you should always consult your physician.

“If it’s interfering with your life, your ability to take care of yourself, your work, your family or you are worrying about it, mention it to your doctor,” Dr. Harrington encourages. “Write it down before your appointment if you have to. Trust is key to feeling comfortable and safe to say what’s on your mind without judgement. No matter how big or small it may seem, let’s talk about it. We are here to help.”

Dr. Harrington is accepting new patients. To request an appointment, click here. 

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