You aren ’ t necessarily sore , but you ’ re just not feeling it . After the motivation of New Year ’ s resolutions end , it ’ s hard to translate that “ new year , new you ” enthusiasm into the long-term exercise habits required to reach your goals if you are constantly feeling physically fatigued . Ironically enough , it is often active measures that are the most effective at addressing fatigue .

Sleep deprivation is the most common cause of physical fatigue , but the answer may be active choices you ’ re making during the day . Is it nutrition ? Maybe even social media ? If you haven ’ t integrated dōTERRA Serenity ® Restful Complex Softgels into your dietary supplement regimen , it ’ s time to consider it as it is clinically shown to promote restful sleep .* Based upon some fascinating recently published research , increasing omega-3 fatty acid intake may also improve sleep quality — as if you needed another reason to include xEO Mega ® with breakfast and dinner .* And while you ’ re addressing the nutritional causes of fatigue , it might actually be counterproductive to share your experiences on social media . Research suggests that not only is smartphone and social media overuse one of the fastest growing causes of sleep deprivation , but also that the shortwavelength blue light emitted from screens actually decreases the quality of sleep and directly influences brain neurotransmitters that can increase feelings of anxiousness and physical fatigue . Put down the phone and step up your nutrition game .

Yes , seriously . It seems counterintuitive , but research suggests that a quick workout actually increases feelings of energy . The mechanisms behind this effect aren ’ t quite clear , but we do believe that it is more neurological than physiological . A single exercise session does not instantaneously improve aerobic capacity , but it may induce activation of central nervous system neurotransmitters , specifically monoamines such as dopamine and serotonin , which directly increase feelings of vitality . Should you grab your bottle of Deep Blue ® Rub and head to the gym for your scheduled spinning class ? Not necessarily . But you ’ ll be amazed by how you feel after a brisk walk or after putting a few drops of your favorite dōTERRA Yoga Collection oil into the diffuser and spending a few minutes perfecting your Vriksasana . While most of the research involves aerobic activity , what ’ s known as active recovery in strength and conditioning is also an option . If you were supposed to perform a heavy and intense workout today , instead perform a few sets of unweighted squats , focusing on proper movement and depth .

Self-myofascial release , or more commonly referred to as “ foam rolling ”, is one of the best evidence-based ways to address neuromuscular fatigue . Several recent studies have evaluated its effectiveness in alleviating or preventing exercise-induced fatigue — in isolation or in combination with other common therapeutic interventions , such as nutritional supplementation — with very positive results , and it isn ’ t as complex as you might think . No personal trainer or chiropractor required ; grab your multi-colored roller , do a quick YouTube search for some tutorials , and begin including it in your daily routine . Just a few minutes in the morning , pre- or post-workout , should help reduce injury risk and improve energy levels .

Some fascinating recent research has been investigating the effects of mental fatigue and stress on the development of physical fatigue . Studying for finals or even the anticipation of an upcoming dental visit can directly influence physical energy levels . While you may not be able to skip the test or fix your own teeth , a few minutes of mindful meditation can decrease the stress and acutely improve energy levels . Diffusing your favorite uplifting essential oil ( citrus oils are a popular choice ) can increase the effect . Or if you are fortunate enough to know someone certified in the AromaTouch Technique ®, this is the time to pick up the phone .

Although a rest day may be in order , often the best methods to counteract physical fatigue are active . Identify the cause , try some new active recovery techniques , roll out , and de-stress your way to the energy levels you need to work your way toward your goals . For a complete list of research references , email science @ doterra . com

20 / SPRING 2018 LIVING MAGAZINE