Lacking energy and feeling of weariness and tiredness that does not go away even after taking rest is called fatigue. Fatigue can be both physical and psychological. Often times, fatigue can be due to one or more habits or routines. It is a natural response of the body toward poor eating habits, emotional stress, boredom, and lack of sleep. In other cases, it can be a symptom of an underlying medical condition and requires proper treatment and even a doctor’s intervention.
Most of the people are unaware of the causes of their fatigue and it is also likely that they have the power to put the vitality back in their life. Here are some helpful tips that can be used to fight both, physical and psychological fatigue and boost energy levels.
Lifestyle changes
Avoid smoking cigarette as it contains many harmful chemicals and toxins which are responsible to bring down the energy levels. Smokers have lower energy when compared to non-smokers. Smoking cigarettes reduces the amount of oxygen which is required with glucose to provide energy to the body.
A sedentary lifestyle is known to cause fatigue while physical activity also boosts energy levels which affect both, body and mind. A good amount of daily exercise can result in better sleep. It is also recommended to seek treatment if one is suffering from substance abuse as excessive alcohol and recreational drugs can also contribute to fatigue.
Get enough sleep
About two-thirds of people who complain about fatigue suffer from sleep problems. To get a good night’s sleep, set a sleeping pattern and avoid taking naps during the day. Taking a warm shower before going to bed also helps in getting uninterrupted sleep. Avoid too much caffeine, particularly after dinner as it can cause insomnia.
It is also recommended to avoid taking sleeping pills as they don’t offer a long-term solution and do not address the causes of insomnia. A common cause of insomnia is thinking too much about the day. Experimenting with different relaxation techniques like meditating or focusing on the breathing will help one in calming down and helping them sleep.
Dietary suggestions
Most of our energy levels are decided by our dietary habits. Hence, it is important to have a healthy dietary habit to feel fit both, mentally and physically. Dieticians suggest that is necessary to drink plenty of water throughout the day as dehydration can be a contributing factor for fatigue.
It is also recommended to eat a filling breakfast as it boosts the metabolism giving the body enough energy for the day. The brain relies on glucose so choose carbohydrate-rich foods such as cereals and bread.
Women, in particular, might feel more fatigued as they are prone to be anemic (iron-deficient) when compared to their male counterparts. Hence, it is also important to include iron-rich foods such as apples, lean red meat, spinach, and others to one’s diet. At the same time, it is important to avoid having large meals as they also tend to drain energy. Spread the meals evenly throughout the day as dieticians suggest having six mini-meals instead of three large meals improve the blood and sugar levels thereby making one feel less fatigued.
