A feeling of tiredness, fatigue or a lack of energy that doesn’t go away even when you take a break. Some people may experience fatigue in either their bodies or in their minds (physical and psychological exhaustion).
A majority of the time fatigue can be traced back to any of your routines or habits. The feeling of fatigue can be a natural and necessary response to physical strain or poor eating habits, emotional stress, boredom or a lack of sleep.
In some instances, the fatigue may be the result of an underlying medical condition which requires medical attention. If you are not able to relieve fatigue through adequate sleep, a good diet, or a relaxed setting, it’s best to get it assessed by your doctor.
Tips to increase energy levels and combat fatigue
You may be aware of the cause of your fatigue. If you make a few easy adjustments to your life, it’s probable that you’re in a position to bring back the vitality to your life. Take a look at these ways to boost your energy.
Dietary tips to combat fatigue
Check out your diet. It’s crucial if you’re looking to increase your energy throughout your day. Some suggestions are:
Drink plenty of fluids: You may are tired due to being slightly dehydrated. Drinking a glass of water can assist especially after exercise.
Be aware of caffeine consumption: Anyone who is tired should eliminate caffeine. The best method to accomplish it is gradually eliminating any caffeine-based drinks (that includes tea, coffee and coca-cola drinks) over the course of three weeks. Make an effort to avoid caffeine completely for the duration of a month and see whether you feel more rested with it.
Eat breakfast, as it boosts your metabolism and gives your body energy to burn. The brain is dependent on glucose as fuel so make sure you choose breakfast that is rich in carbohydrates. food items like cereals or wholegrain bread.
Do not go into a void for extended periods of time can cause your blood sugar to drop. Make sure to eat regularly in order to ensure you have enough energy during the entire day.
Make sure you eat a balanced and healthy diet. Increase the number of fruits and vegetables, whole grain products as well as low-fat dairy products as well as lean proteins in your daily diet. Cut down on high-fat, high-sugar, and high-salt food.
Don’t overeat – large meals can drain your energy. If you don’t want to eat three huge meals a day, consider eating six smaller meals per day to distribute your daily kilojoule intake more equally. This will lead to more consistent blood sugar levels and insulin levels. Additionally, you’ll be able to lose body fat by eating in this manner.
Consume iron-rich foods Women especially are at risk of iron deficiency (anaemia) which could cause fatigue. It is important to ensure that your diet contains iron-rich foods like healthy red meat.
Sleeping tips to fight fatigue
A major cause of fatigue is that you don’t get enough sleep as well as poor or inadequate sleep. Tips include:
Sleep enough – 2/3 of us have insomnia, and many sufferers don’t get the rest they require to be alert throughout the day. A few tips for getting a good night’s rest are to go to bed and wake up each early morning each day, do not take naps all day. Also, enjoy an ice-cold shower or bath prior to bed.
Reduce the amount of caffeine you consume – too excessive amounts of caffeine, especially at night, may result in insomnia. Limit your consumption of caffeinated beverages to 5 or fewer drinks per day, and stay clear of the consumption of these drinks after dinner.
Learn to relax. The most typical source of insomnia is worrying about the problems you face while lying in the bed. Explore different methods of relaxation until you come across one that seems to be effective for you. For example, you can visualize a relaxing scene, concentrate on your breath, or repeat a soothing phrase or mantra.
Beware of sleeping pills that aren’t an effective solution for long-term use because they do not address the root cause of insomnia.
Lifestyle tips for combating fatigue
Suggestions for you include:
Avoid smoking cigarettes as it is a source of harmful substances. There are a variety of reasons smokers generally are less energetic as compared to non-smokers. For instance, in order for the body to generate energy, it requires combining glucose and oxygen. However, carbon monoxide found in cigarette smoke decreases the oxygen levels in the blood.
Increase your physical activity – physical activities boost energy levels and sedentary living is a well-known cause of fatigue. Physical exercise has many positive effects on your body and the mind. An exercise routine can also help you sleep better at the night. Get advice and support on the steps you should take to live a healthier life and speak with your physician if you haven’t exercised for a long period of time, are overweight and/or are older than 40 or have chronic medical conditions.
Moving more, sitting less Reducing sedentary habits like watching TV and computer use, and breaking up long periods of sitting.
Get help for addiction issues Alcohol consumption that is excessive or use of recreational drugs results in fatigue and can be unhealthy and risky.
Workplace problems – difficult tasks, the conflict between work and home, and burnout are all common reasons for fatigue. Find ways to tackle your workplace issues. One good place to start is to discuss the issue with your HR manager.
Mental health issues and fatigue
Studies have shown that between 50 to 80 per cent of fatigue-related cases are because of psychological causes. The most effective suggestions are:
Discuss it with your doctor – There’s evidence that suggests that talking therapies like counselling or cognitive-behavioural therapy may aid in fighting fatigue. Ask your doctor for a referral to a “talking” therapy.
Reduce stress Stress consumes plenty of energy. Consider incorporating some relaxation into your schedule. It could be exercising in your gym or taking a moderate option such as yoga, meditation as well as playing music or reading, or hanging out with the people you know. Whatever helps you relax, will boost your energy levels.
Review your life For instance, are you placing yourself in stress that isn’t needed? Are there ongoing issues that could cause long-term depression or anxiety? You may want to seek professional help to address your personal, professional or family problems.
Do not be afraid to take a break One of the downsides of modern living is that we are constantly pressured to push ourselves to greater and higher levels. An over-scheduled lifestyle can be exhausting. Make sure you have some time in your day to relax and unwind. If you are unable to find a few hours more then it might be time to reconsider your priorities and your commitments.
Enjoy more – perhaps you’re so occupied with obligations and pressures that you don’t allow yourself enough time for having fun. Laughter is among the most effective energy boosters.
How do you deal with the mid-afternoon slump in energy
The majority of people feel tired at lunchtime. The decline in the energy level is attributed to the body’s circadian rhythm. It is “hard-wired” to the body of the individual. It isn’t possible to prevent it however there are methods to minimize the severity of the slump. Some of them are:
Include as many of the strategies for combating fatigue as incorporate them into your daily routine. A healthy, fit and well-rested body is less susceptible to extreme drowsiness during the afternoon.
Take a mix of carbohydrates and protein for lunch, like an omelette with tuna. Carbohydrates provide glucose for energy. Protein keeps your mind active and alert.
Get moving. A quick walk or 10 minutes of stretching in your office increases blood flow and improves energy levels.
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