Some days it hard to feel like getting out of bed in the morning. We’ve all had days like that, especially recently. But if you routinely struggle with morning fatigue, Dr. Shillingford offers some suggestions to help you feel more energized in the mornings.
- Drink water- Dehydration can lead to fatigue, and bariatric patients are more susceptible to dehydration than their non-weight loss surgery peers. Sipping some water first thing in the morning can help you not only feel more awake but help you meet your goal of 64 oz of noncaloric fluids. Just be sure to separate the water from your breakfast time.
- Stretch- Five or so minutes of stretching or doing some simple yoga poses can get your muscles warmed up and ready to move.
- Don’t hit the snooze button- Sure your bed in comfy, but most people don’t actually get any meaningful sleep in those nine minutes between snoozes. Sometimes it can even make you feel more tired and confused.
- Exercise- If you can, try exercising in the morning before you shower. Many weight loss surgery patients swear by morning exercise. It’s cooler outside in the morning, so it’s a great time to go for a walk, jog, or bike ride (but only after you’ve been cleared to exercise after your surgery by Dr. Shillingford or your bariatric surgeon).
- Take a cold (or cool) shower- Warm showers have a tendency to relax our body and minds, and cold showers are often invigorating. Try a cold shower (which might feel good especially after exercise)!
- Use aromatherapy- Some smells can help us feel more awake. Lemon zest, orange, peppermint, and rosemary are good choices for inspiring energy. The smell of coffee can also work wonders (reminder that bariatric patients and pre-op patients should avoid caffeinated coffee).
- Step into the sun- Open the curtains, raise the shades, or step outside, but let the sun in to brighten your surroundings.
- Eat a protein-rich breakfast- Eating a high protein, low carb breakfast gives your body the fuel it needs without setting yourself up for a carb crash later. For gastric sleeve, gastric bypass, and lap band patients, beginning your day by taking a chunk out of your protein goal of 60-80 grams/day can help you feel like you can ‘seize the day.’
- Breathe- Doing some breathing exercises or taking a few long, deep breaths can help increase the oxygen in your blood and make you feel more awake.
- Think of what you are thankful for- A few moments concentrating on the things you feel thankful for can do wonders for your motivation and your overall energy. You don’t have to write them down, though you certainly can journal them. But focus on what you are grateful for or what brings you joy for a few minutes before you tackle all the things the day has in store for you.
All of these things may be able to help you feel more energized in the mornings, but only if you have a healthy sleep pattern. Adequate sleep (generally 7-9 hours) is crucial for everyone’s health not just for bariatric surgery patients. Not getting enough sleep can lead to a host of problems, including problems with memory and concentration, mood swings, accidents, weakened immunity, high blood pressure, risk of heart disease, poor balance, risk for diabetes mellitus, and a low sex drive. Gastric sleeve, gastric bypass, and lap band patients are encouraged to get adequate sleep as their bodies are changing, and sleep is important to help you feel your best.
Be sure to communicate with Dr. Shillingford, MD if you are having trouble eating, drinking, or sleeping after your gastric sleeve, gastric bypass, or lap band surgery. While Dr. Shillingford’s office staff may be working remotely at this time due to Covid-19, please be assured that your calls will be answered and Dr. Shillingford is still taking appointments. Call his Boca Raton office at (561) 483-8840 to talk to the staff or make an appointment.