Fatigue (especially chronic fatigue) puts a strain on the quality of your life.
After all, you know there’s no way to start the day off right if you wake up to find you’re even more exhausted than when you went to bed. And you don’t even like to take a nap as soon as you’re done with lunch.
Be aware that although this condition is bothersome, in most cases it has very simple causes. Just understand how to fight fatigue to quickly reduce your symptoms.
How to fight fatigue
The Feeling tired that attacks you at different times of the day can be due to several reasons.
Simple changes to your daily routine can help improve your levels mental energy and physical and to fight against fatigue.
Below we present to you how to fight fatigue:
1. Get moving!
It often comes at the top of the list of good resolutions to stay healthy and for your lifestyle.
And do you know why?
Because IT IS INCREDIBLY EFFECTIVE!
You don’t need to run a half marathon or do daily CrossFit sessions to stay active.
Moderate exercise is enough to help you fight fatigue naturally. Taking a thirty-minute walk at lunchtime can be the first step to eliminating the feeling of persistent fatigue.
2. Review your diet
If you started making aphysical activity regular but still tired, it may be time to rethink your diet.
fast food and abad nutrition they can contribute to feelings of fatigue and drowsiness. On the other hand, following a healthy diet for a few weeks can give you much more energy and regulate yours. metabolism.
These foods can help you:
- fruits and vegetables: bananaspears and pineapple with spinach, broccoli, carrots
- starchy vegetables and with complex carbohydrates: potatoes, squash, legumes
- whole grains: brown rice, whole grain pasta, quinoa
- dried fruits: almonds, cashews, pumpkin seeds
3. Don’t stuff yourself at the table
Instead of eating the classic two big meals, plan to eat smaller portions, several times a day.
If you eat more frequently, your body will receive an energy charge every few hours, helping you stay alert.
4. Check your iron level
A deficiency of iron in your diet can also contribute to fatigue.
Many of us have low iron levels without knowing it. Foods like chicken, turkey, beans, tofu, and spinach are rich in this mineral. Adding them to your diet will give you more energy and won’t cause you to fall victim to chronic fatigue syndrome.
You can also consider taking fatigue supplements iron-based to ensure your body gets the right amount.
5. Choose the right nutrients
You can get the boost you need with a balanced blend of vitamins and minerals. The Vitamin C and the group of B vitamins (especially the vitamin b12), for example, play an important role in the releaseenergy of our body.
How do you get enough healthy nutrients? By introducing a lot of variety in your diet and above all by choosing natural products such as supplements for weak muscles.
Again, don’t forget to get your daily servings of fruits and vegetables, nuts and seeds.
6. Stay hydrated
Adequate water consumption is essential to always feel at your best.
If you don’t drink enough, in addition to feeling sluggish, you promote the appearance of general malaise. You may experience symptoms such as dryness in the airways and cramps in the lower limbs.
You will also be more nervous and you will feel less inclined to face the day in a positive way.
7. Reduce your caffeine intake
No, we are not crazy.
It is true that a good coffee when you wake up can give you the boost you need to open your eyes. However, once the effects have passed, the morning fatigue.
Try to drink less, day after day, to get your body to respond and restore its innate energy charge.
And, needless to say, you should say goodbye to your beloved after-dinner coffee: your own. the nervous system it will thank you and not put you to sleep.
8. Do you get enough sleep?
It is generally believed that 5 or 6 hours of sleep is enough to fully recover energy.
While this may be true for some people (few, in fact), the vast majority of adults need 7-9 hours of sleep.
Start by going to bed half an hour earlier than usual and you can reap the benefits the next morning.
Cell phones, televisions and computers can negatively impact sleep quality and therefore energy levels.
Try reading a book instead of using your smartphone. You will notice that the quality of your sleep improves, while reducing the mental fatigue.
9. Say goodbye to alcohol
Or at least reduce it drastically. Excessive alcohol consumption contributes to fatigue, which in the long run can also lead to depression.
Try to avoid that glass of wine at dinner or choose a non-alcoholic drink as an aperitif with friends.
10. Quit smoking
You already knew it would get to this point, right?
After alcohol, it’s the turn of the famous cigarette. In fact, every time you smoke, you reduce the normal supply of oxygen to your body. This can compromise proper breathing and decrease your energy reserve. And the physical fatigue has the upper hand.
What are you waiting for to quit smoking?
11. Treat Allergies
An allergy is not only manifested by a runny nose, headache or with a feeling of bloating in the stomach and lack of energy. It can also increase the exhaustion.
If you haven’t been diagnosed with an allergy, but still think that not all foods are good for you, write down what you regularly eat and watch your body’s reaction. You will be able to know if it is better to avoid a particular food.
12. Don’t stress too much
Stress devours energy and wears you down on all fronts. When you’re stressed, your body uses nutrients faster, causing you to accumulate deficiencies.
In addition, you can never completely relax and therefore do not “recharge” properly. Your body continues to work non-stop, your mind does not stop ruminating. It’s a devastating feeling of fatigue physical and mental.
A excellent remedy getting rid of stress is going for a walk. At the same time, try to go to the source to understand what is making you so tense.
13. Try to keep anxiety at bay
Do you feel constantly worried and nervous, without knowing why? Then anxiety may have taken over.
If it is a condition that has been going on for some time, it may be worth getting expert guidance. A therapist will help you find the cause of your emotional distress and be there to overcome it.
14. Take a deep breath
Inhale and breathe deeply, calmly. In this way, your body will receive an extra dose of oxygen.
More oxygen means more energy available to meet your commitments during the day.
Do this simple breathing exercise whenever you feel the need to recharge your batteries.
15. Free your mind
Let your mind wander, relax… Choose how to do it according to your attitudes: practice yoga, stretch, immerse yourself in nature. Or simply treat yourself to a few moments of wholesome leisure.
With a clear mind, the chronic fatigue it goes away more easily, even without resorting to a mental fatigue supplement.
16. Ask your doctor for advice
In most cases, fatigue goes away on its own as soon as you change your sleeping or living habits, or when daily stress and tension decreases. It is therefore not necessary to consult a doctor.
However, if you have tried everything and still feel dead tired, consult your doctor to find out what remedies for physical and mental fatigue efficient according to your needs.
It’s especially good to hear from a professional if you have any fatigue symptoms specific such as loss of appetite and weight loss, depression, drowsiness and fatigue.
Make an appointment even if the fatigue has lasted for more than three months and you don’t know why.
Fatigue can have a negative impact on our daily routine. It can jeopardize the right balance between work and private life, it can have negative effects on personal relationships…
However, it is possible to fight against this feeling of chronic fatigue. Sometimes all it takes is changing our diet (and how it feeds us), or adjusting the sleep cycle more carefully.
Relaxation and deep breathing techniques can also be real allies.