Last quarter of the year: Dr shares tips to help beat fatigue
Dr Kagiso Letsabo shares some of the uncommon signs of fatigue and tips on how to manage it as we head towards the end of the year.
As the end of the year slowly approaches, many people are powering through on coffee and willpower while dreaming of the summer break.
While holiday planning is already in full swing for some, the year-end slump is setting in for most.
Since most companies only close in December, there is still a final push before the year officially comes to an end, and with so much still to get done, it can be easy to mistake ordinary tiredness for fatigue.
But how do you know when you’re simply tired or when you’re experiencing fatigue?
Medical practitioner Dr Kagiso Letsabo says: "Fatigue can manifest in several ways that people might mistake for simply being tired or stressed."
While everyone feels tired from time to time, fatigue is different from ordinary tiredness and can have an impact on your daily life.
Signs and symptoms of fatigue
Dr Letsabo shared some of the signs of fatigue that people may overlook.
Difficulty concentrating
People experiencing fatigue might find themselves struggling to focus or make decisions. This is often referred to as brain fog.
You may find yourself becoming easily distracted or struggling to complete tasks at work.
Changes in mood
Fatigue can also affect your mood. Dr Letsabo says this can include “increased irritability, anxiety, or depressive symptoms that are not typically recognised as related to fatigue”.
Generalised body weakness
Another sign is feeling physically weak or exhausted, even after trying to rest.
This can sometimes be mistaken for a lack of motivation or procrastination, particularly when you find yourself struggling to get things done.
Sleep disturbances
Fatigue can also affect your sleeping patterns.
Some people may struggle with insomnia, while others may sleep excessively but still wake up feeling tired.
It can also lead to an increased reliance on caffeine to get through the day. However, even stimulants may not provide the boost you need.
Changes in appetite
Changes in your appetite can also be a sign of fatigue.
Dr Letsabo says you may experience increased cravings for comfort foods or lose your appetite. These changes can sometimes be dismissed as being caused by stress.
Other symptoms of fatigue can include body aches, headaches, and gastrointestinal issues.
You might also experience a noticeable decline in physical coordination or slower reaction times.
When does fatigue become a concern?
Dr Letsabo says fatigue becomes a concern when it persists for weeks or months without improvement and begins interfering with your daily activities, work or relationships.
It is also concerning when fatigue is accompanied by other symptoms, such as unexplained weight loss, persistent headaches or changes in mental status.
A high reliance on stimulants just to function normally can also be a warning sign.
The same applies when fatigue occurs without a clear cause or when depressive symptoms begin occurring frequently without improvement.
Dr Letsabo says a person experiencing these symptoms should see a doctor, especially if fatigue is impacting their quality of life.
Lifestyle habits that can help reduce persistent fatigue
While there are different reasons why someone may experience fatigue, Dr Letsabo says taking better care of your body and adopting healthier lifestyle habits can help reduce the risk of persistent fatigue.
He shares the following tips:
Exercise regularly
Moderate physical activity can help boost energy levels and improve your overall mood.
Eat well
Maintaining a balanced diet rich in whole foods, fruits, vegetables, lean proteins and whole grains can help sustain your energy levels.
Prioritise quality sleep
Getting enough quality sleep is important. Dr Letsabo recommends prioritising consistent sleep and optimising your sleeping environment.
“Avoiding stimulants and focusing on a regular exercise routine can help improve your sleep,” he says.
Stay hydrated
Dehydration can contribute to feelings of tiredness, so it is important to drink enough water throughout the day.
This becomes particularly important as we head towards the warmer summer months.
Manage your stress
Finding ways to manage stress can also help. Dr Letsabo recommends practices such as mindfulness, meditation and other relaxation techniques.
Limit stimulants
It is also important to be mindful of your intake of caffeine and alcohol, particularly close to bedtime.
While that morning cup of coffee might feel essential when you’re exhausted, relying heavily on stimulants to get through the day may be a sign that something else needs attention.
Give your brain a break
Another important habit is stepping away from your phone and social media from time to time.
Constantly consuming information and scrolling through social media can leave little room for your brain to rest.
Set aside time for quality time away from your devices and allow yourself to slow down.
Make time for relationships and play
Maintaining social relationships can provide support and contribute to your overall wellbeing.
Dr Letsabo also encourages people to put work aside and make time for play, whether that means playing with your children, joining a sports activity or simply doing something you enjoy.
After all, as we head towards the final stretch of the year, sometimes your body isn’t asking you to work harder. It may simply be asking you to slow down and rest.
HOW TO LISTEN TO EAST COAST RADIO
1. Listen to East Coast Radio on the FM (frequency modulation) spectrum between 94 and 95 FM on your radio.
2. Listen live to ECR by clicking here or download the ECR App (iOS/Android).
3. Listen to East Coast Radio on the DStv audio bouquet
4. Switch to the audio bouquet on your OpenView decoder and browse to channel 606.
5. Listen to us on Amazon Alexa
Follow us on social media:
· TikTok