Have you found out how to overcome fatigue once and for all? Is this something that you’re still struggling with while managing a reproductive disorder or hormonal imbalance? The truth is that living with reproductive conditions such as endometriosis, adenomyosis, PCOS, PMDD, and dysmenorrhea can zap all your available energy and leave you pretty depleted. Even if you commit to a full 8 to 10 hours of sleep each night you may still find managing basic daily activities a struggle. Learning how to manage your time with chronic fatigue symptoms can help you retain some balance in your day-to-day life.
Why You’re Experiencing Fatigue?
There are two main factors that contribute to issues with chronic fatigue. The first is a hormonal imbalance. Having too much or too few key hormones can mess with your energy levels and cause you to feel tired and depleted. They can also cause issues with memory, and mood. Experiencing ongoing low-level inflammation for an extended period of time weakens the immune system and contributes to oxidative stress. Chronic inflammation can also have an effect on the brain and nervous system by decreasing activation in the basal ganglia, which is known as the reward center of the brain. Both of these outcomes increase fatigue and cause tiredness.
5 Easy Energy Management Hacks
While abolishing fatigue may not be realistic. Finding and creating systems within your daily life that can help you overcome the pitfalls associated with low energy levels due to your condition. Finding ways to optimize your time and manage your energy is key.
Redefine the Daily Grind
Audit your schedule and your to-do list. Find the energy potholes that are present in your daily life. Where are you losing excess amounts of time and energy and how can you do better? Perhaps you need to allow yourself extra time to complete and finish tasks and projects. It could also mean delegating tasks and chores in the home and asking for help. Look for ways to balance the activity that you’re doing with the rest that your body needs.
While it may sound counterproductive staying consistent with your activity level can help with your fatigue. Exercise not only helps to give you a natural energy boost, but it can also help to decrease hormonal imbalances which may be contributing to your fatigue issues. As long as you are not experiencing an active flare-up in which case it’s best to give your body the rest it needs. Trade your high-intensity workout sessions for low-intensity workouts that require less demand and less time. It may also be a great time to opt for easy home workouts that can be done easily and quickly. Yoga, pilates, walking, stationary bikes are all great ways of staying active. They also require little time and effort. You can perform any of these workouts in 15-20 minute sessions to help boost your energy.
Boost Energy with Nutrition
Making changes to the foods you’re eating and consuming may be beneficial in helping you to overcome fatigue in your daily life. Consume a diet that is rich in healthy fats, lean protein, fruits, and vegetables. A good example of this type of diet would be a Mediterranean-style diet. Decrease the number of processed foods, alcohol, caffeine, and sugary foods you eat. These can negatively impact energy. Also, focusing on consuming 6 small meals a day can help with maximizing your energy.
Create A Healthy Work Flow
While you can’t always control your work environment there are some simple tricks you can implement. Especially when it comes to decreasing brain fog which is commonly associated with fatigue. But if it’s at all possible taking the time to have a conversation with your manager regarding your symptoms and condition to see what can be done to help you better manage your workload could be a good first step.
Replace your typical to-do list with calendar blocking. Instead of writing down a list of infinite tasks focus on 3 priority tasks that need to get done and “block off” the time to complete them on our calendar. Maintaining a planner whether it’s digital or paper can help you capture important deadlines and dates so you don’t forget them. Keep a notebook or work journal where you write down instructions and key points from meetings. Also investing in a recorder or using the voice recorder on your iPhone to record meetings and conversations may be useful.
Get Support from Friends & Family
You may find that your relationships begin to suffer due to your fatigue. This is simply because you just don’t have the time or energy to devote to social interactions. But strained and struggling relationships don’t have to always be the case. Be open and honest with your close friends and family. Help them to understand what you are going through and how their support matters. Let them know how they can help you and make life easier for you. If you need more help around the house ask them.
Find low-key activities that you can do that don’t require you to spend a ton of energy. Movie nights at home, game night, having close friends over for dinner and conversation. All of these activities involve spending time with the people that matter to you but in a relaxed environment that doesn’t deplete your energy stores.