Struggling to wake up in the mornings? Feeling tired all the time, like you’re stuck in a never-ending cycle of exhaustion, or know somebody who is? Then this blog post is for you, or your friend.
What is fatigue?
Fatigue is a persistent sense of exhaustion, weariness, or lack of energy that is not improved by rest. This feeling of constant tiredness or weakness can be physical, mental or both, and is common. Fatigue is usually caused by one or more of your daily habits or routines. It is a natural and essential response to strenuous physical activity, poor dietary habits, emotional stress, boredom, lack of exercise, and insufficient quality sleep.
Tips for boosting energy and fighting fatigue:
Change your diet
If you want to have more energy during the day, it is crucial that you reconsider how and what you eat. Improving your nutrition and dietary habits can have a significant impact on your energy levels and mental health.
Drink enough water
Sometimes, fatigue is the result of mild dehydration, which can be improved by drinking enough water. Drinking water throughout your day is beneficial, especially during or after exercising.
Reduce caffeine and alcohol intake
Caffeine should be consumed with caution; anybody experiencing fatigue should discontinue its use because it can negatively affect your sleep which will result in low energy the next day. Start by gradually stopping drinking all caffeinated and alcoholic beverages over the course of three weeks. Try to abstain from caffeine/alcohol for one month to see whether you feel less exhausted without it.
Don’t skip meals
Breakfast stimulates the metabolism and provides the body with energy to burn. Choose protein-rich breakfast items, such as cereals, and eggs, for optimal brain function. Do not miss meals and try to maintain your energy levels throughout the day by eating vegetables, whole grains products, and lean meats to maintain a healthy diet.
Reduce the consumption of foods heavy in fat, sugar, and salt
Large meals might deplete your energy levels. Instead of three large meals each day, have six smaller meals to spread out your calorie consumption. This will lead to more stable glucose and insulin levels.
Sleeping tips to fight fatigue
Sleep is one of the most important components of wellness. When you don’t get enough sleep, you may notice that your physical and mental performance are not at their best. Our bodies rely on sleep to discard waste, repair damaged cells, and recharge for the following day.
- Going to bed and waking up at the same time every day, avoiding daytime naps, and taking a warm bath or shower before bed helps with better sleep.
- Too much coffee, especially in the afternoon or evening, may induce sleeplessness. Limit yourself to a minimum number of caffeinated beverages per day, and avoid drinking them after supper.
- Learn how to relax; overthinking before bedtime is a major cause of insomnia. Experiment with several relaxation methods until you discover one or two that work for you, such as visualising a soothing landscape, focusing on your breathing, or quietly repeating a relaxing mantra or phrase.
- Avoid sleeping pills. They are not a long-term solution since they don’t treat the underlying reasons for insomnia, and are often highly addictive.
Lifestyle tips for fighting fatigue
- Do not smoke; cigarette smoke includes several noxious chemicals. There are several reasons why smokers often have lower energy levels than nonsmokers, including the fact that glucose and oxygen are required for the body to produce energy, yet carbon monoxide in cigarette smoke limits the quantity of oxygen accessible in the blood.
- Engage in physical exercise because it increases energy levels, however, a sedentary lifestyle is known to produce exhaustion. Physical exercise has several positive effects on the mind and body. A solid workout also improves your ability to sleep at night.
- Reduce sedentary activities, such as watching television and using a computer, and break up long periods of sitting.
Feel like you’ve resolved all of the above and are still feeling fatigued? In some instances, fatigue is a sign of a medical condition that needs medical care. If enough rest, a healthy diet, and a low-stress environment don’t help you feel better and more energised, you should see your doctor.
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