PHCC advisory highlights 5-step strategy to beat fatigue
September 21 2018 09:08 PM
Summer fatigue
It is important to drink enough water throughout the day.

The Primary Health Care Corporation (PHCC) has offered advice on how to overcome ‘energy zappers’ that cause fatigue. 

“Fatigue can affect people from all walks of life and can be a barometer of our overall health. It goes beyond simply being tired and can impact concentration levels, mood and productivity. Especially during the summer months in Qatar, it is very easy to forget the good practices of a healthy lifestyle with limited outdoor time, heat and indoor air-conditioning, which can affect our overall mood and well-being, thus making us feel more lethargic than usual,” PHCC has said in an advisory.
“It is important to make healthy choices regarding lifestyle throughout the year to help us overcome the summer ‘energy zappers’ that can cause fatigue”.

Here at PHCC, we strive to help you every step of the way and have put together a guide on how to overcome fatigue in following five simple steps, says the advisory.

Rule out health problems: Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anaemia, thyroid disease and sleep apnea. In order to rule out more important health issues, the PHCC has recommended booking an appointment with the family doctor at the local Health Centre.
Exercise: It is not very easy to exercise with the summer heat or when one is feeling fatigued. However, many studies show that physical activity boosts energy levels and reduces fatigue over time. “You might not be able to enjoy a walk along the Corniche but even 20 minutes of moderate physical activity at home can help your body produce more endorphins and reduce tiredness. Even a rigorous walk around the mall for 15 minutes a day can help increase your heart levels,” the advisory notes. 
Sleep deeper: One of the key causes of fatigue is lack of sleep, PHCC points out. “Sleep is fundamental to restoring our health. Make sleep a priority and have a regular schedule. Aim to have seven or eight hours’ sleep a night. There are studies, which suggest that light coming from laptop screens and smartphones can impact the quality of sleep. Therefore, removing these from the bedroom can also aid in a good night’s sleep.”
Eating healthy meals: One of the easier ways to reduce fatigue is to start eating healthier food options that provide one’s body with energy rather than overworking it. Eating processed foods such as carbohydrate- and sugar-rich items can create an imbalance in people’s bodies, resulting in heightened levels of stress and fatigue. “Aim to maintain a healthy balanced lifestyle and always eat breakfast and small meals throughout the day, which are energy rich. This is especially important in the summer when ‘energy zappers’ are more prevalent,” the advisory continues.
Drinking enough water: Dehydration zaps energy and impairs physical performance. “As 60 % of our body is made of water and with summer looming over us, it is important to drink enough water throughout the day. The fluid requirement for males is 3.4 litres and for female is 2.4 litres a day, according to the Qatar dietary guideline. This is important as not drinking enough water can impact the way our brain functions and can affect our mood and concentration levels,” PHCC adds.
Considering all lifestyle changes, one should consult the doctor on what is the best way forward if in doubt.

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