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10 Top Tips to Help Parents Fight Fatigue

At times, juggling responsibilities, family time, work, and social events can all get a bit much and we can often end up feeling like we're in a bit of a trance.

As parents we often try to squeeze the most out of life so it's no surprise that a recent tiredness survey for Pharmaton Vitality Capsules revealed that the average adult admitted to feeling mentally or physically tired almost three days a week and more than seven per cent felt drained every single day. Tiredness and fatigue is a common health complaint for so many parents but it's one that very few of us actually take the time to address.

Here are our 10 top tips to help you fight fatigue.

1. Avoid Quick Fixes
Although it can be very tempting to reach for the caffeine or chocolate when you're tired to give you a quick burst of energy it will only sustain you for a short period of time and your energy will quickly slump again. It's much better to identify a long-term solution to fatigue that will endeavor to help keep it at bay.
2. Sleep
How many hours of sleep an adult needs depends on the individual, but generally seven or more hours is ideal. This is your body's time to repair and rejuvenate itself so really try to get enough rest to allow your body to recuperate. It's important to get into a sleep routine but this is easier said than done with small children waking in the night and even harder if you work shifts! It is key for adults to try and 'catch up' with as much sleep as possible when they get the opportunity so once the children are in a good sleep routine, its possible to try and do the same for ourselves!
3. Eat Well
To eat well you really need to plan ahead and think about what you're putting into your trolley during your weekly shop. It's crucial that
family eating apples
you have healthy foods in your cupboard and fridge, so that you're more likely to reach for a healthy option between meals instead of grabbing your usual sugary treat. Not only will this healthy food help to maintain your energy levels throughout the day, your family will also benefit from the nutritious tasty meals you prepare.
It's important to include slow release carbohydrates such as brown bread, brown rice and potatoes which are baked or boiled and not fried to help give us slow burn energy. It's also key to include proteins such as eggs, low fat cheese, fish and white meat such as chicken as these help us feel full and repair muscle. Even healthy unsaturated fats such as olive oil and low fat spreads are good to include as are of course our five a day of fruits and veg to help provide fibre and vitamins.
4. Consider a Vitamin and Mineral Supplement
Taking a combination multivitamin and mineral product that contains Ginseng such as Pharmaton Vitality Capsules, which is clinically proven to help reduce tiredness, can help to relieve periods of exhaustion and improve mental and physical capacity. As well as having a varied and balanced diet taking a vitamin and mineral supplement will ensure that your body is getting the essential nutrients that it needs to function properly.
5. Exercise
Taking regular exercise will have huge benefits and will release the feel-good hormone endorphin. Try simple activities that your whole family can get involved with such as walking the children to school
father and son on bike ride
instead of taking the car, or popping to the park at the weekend, or even heading to your local pool. Remember, complicated workouts and expensive equipment are not needed to boost your energy; anything active is good and it only takes twenty minutes of daily exercise to help you feel more energetic.
6. Drink Plenty of Water
Make sure that you drink plenty of water throughout the day to ensure that you're constantly hydrated. Dehydration will leave you feeling lethargic and with the average adult needing to drink 2.5 litres of water a day you probably aren't drinking enough. You should also avoid drinking caffeine after 6pm as it can act as a stimulant when you're trying to nod off.
7. Shop Online
Do your food and clothes shopping from the comfort of your sofa to save battling the crowds of shoppers at your local shopping centre. This will save you dragging your children round the shops (when it's the last place they want to be) and will allow you to have more time to do the things that you enjoy doing. Don't be put off by delivery costs and charges – look out for free delivery offers and supermarkets that offer a delivery pass for regular customers. And if you do have to pay for delivery, just think, you would've probably spent the same amount in parking anyway.
8. Avoid Day Time Naps
Many people find that they get an energy slump mid-way through the afternoon so to ensure that you don't give in to the temptation of a day time nap and avoid those moments when your feel like you might doze off, get some fresh air to blow away the cobwebs. Day time napping will only stop you sleeping at night time when sleep is essential. However, if you have children that aren't sleeping through the night then day time snoozing is sometimes necessary!
9. Manage Stress Levels
Try to learn how to recognise and manage your own stress levels and know what to do to bring them down. It's a must for your physical and emotional wellbeing that you take some time out for you so that you can relax and unwind after a busy day, so take a bath, read a book, or do whatever you need to do to chill out and have some time away from the chaos of the day.
10. Plan Ahead
Life events including moving house, having a baby, getting married and returning to work after maternity leave are often times where people are left feeling drained and exhausted. So if you have any type of big event coming up and have lots to organise then get planning so that you aren't left feeling frazzled after a last minute panic.

Information by Pharmaton


August 2011
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