5 Tips to Fight Fatigue and Increase Energy Levels

Do you constantly feel fatigued? Chronic fatigue is a common problem. It's estimated that as many as one in eight Americans suffer from it. When you feel fatigued for prolonged periods, of course, you may struggle to work and perform other physical activities. The good news is that there are several ways to fight fatigue and increase energy levels, some of which include the following.

#1) Get the Right Amount of Exercise

The amount of time you spend exercising will affect your energy levels. Spending too much time or too little time exercising will place you at risk for chronic fatigue. Most health experts recommended 75 to 150 minutes of aerobic exercise per week. If your weekly exercise doesn't fall within this range, you may experience chronic fatigue that causes low energy levels.

#2) Maintain a Healthy Weight

People who are overweight are more likely to suffer from chronic fatigue than their counterparts with a healthy weight. If you are overweight, your body will have to consume energy during the day. Over time, this stress can sap your energy levels while contributing to chronic fatigue. Maintaining a healthy weight will protect you from these adverse effects.

#3) Watch the Sugar

You should avoid consuming too much sugar in your diet. Aside from contributing to weight gain, sugar -- particularly artificial soda -- can sap your energy levels. Carbohydrates like sugar are the body's main source of energy. Most of your body's energy will probably come from carbohydrates. The problem with sugar, though, is that it can cause "sugar crashes" when consumed in excess. You may initially feel energized, only to experience a crash shortly thereafter.

#4) Embrace a Sleep Schedule

If you typically go to bed and wake up at erratic times, you may want to embrace a sleep schedule. Studies have shown that people who follow a sleep schedule by going to bed and waking up at the same times each day are less likely to suffer from chronic fatigue.

#5) Eat More Fruits and Veggies

Including more fruits and veggies in your diet can have a positive impact on your energy levels. According to the U.S. Centers for Disease Control and Prevention (CDC), nine in 10 Americans don't consume enough fruits and veggies. Without a sufficient amount of natural produce in their diets, they are prone to a variety of adverse medical conditions, including chronic fatigue. A lack of fruits and veggies means your body won't have the nutrients it needs to sustain its energy levels.