Ever feel like you have no energy no matter how long you sleep at night? You have a lot to get done in a day and feeling tired just isn’t in the cards if you want to check off your to-do list. Feeling overly fatigued is actually more common than you think.
Doctors actually note that fatigue is the top health complaint amongst their patients. You can’t just use your willpower to get yourself through the tiredness. What you need to do is, first of all, identify and understand the causes of the fatigue, make sure it’s not related to an undiagnosed illness. And then, just take advantage of some natural fatigue remedies that will positively influence the quality of your life.
Facts About Fatigue And What’s Causing It
A quick internet search defines fatigue as extreme tiredness caused by mental/physical exertion or illness. Most common mental/physical factors making you feel tired are lifestyle related: excess physical activity or, surprisingly, the lack of it, not enough sleep, the use of alcohol or drugs, some medications (antihistaminics, cough medicines, unhealthy eating habits).
There are also many disorders that may cause fatigue: anemia, liver failure, cancer, diabetes, emphysema, obesity, chronic kidney disease, and the list can go on. This is why it’s very important for you to seek medical advice if you experience fatigue for more than 1-2 weeks, as it’s better to cross off the list all these diseases as the triggering factor of your accentuated tiredness.
Once you have your physician go ahead, focus on little lifestyle hacks and the use of some homemade fatigue remedies and start noticing gratifying results in no time:
Lifestyle Hacks: Diet And Physical Activity
1. Take a good look at what you are eating and also when!
Your diet should be made 90% of foods that provide more energy for a longer period of time. It’s true that, theoretically, all foods give you energy, but some are better than others because of how they are metabolized.
For example, candy, pastries, and sugary drinks may give you fuel more quickly than other stuff, but you’ll feel equally tired and hungry afterward. Healthy fats and proteins, although will take longer to digest, will also give you a steady stream of fuel and will satisfy your hunger for a longer period of time.
That being said, consider including in your daily diet some of these foods: brown rice, soybeans, sweet potatoes, spinach, beans, eggs, almonds.
Also, you should try eating a good breakfast and then several other small meals throughout the day. It will give you a boost of energy and it will keep your blood sugar level stable, which will make you feel less tired. Limit your refined carbohydrates and fast foods as much as you can.
2. Exercise with moderation!
Yes, moderate physical activity is the key to a healthy and happy life. So, engage in one that suits your age and medical history, and try to be consequent.
Be sure you have rest days between your sports sessions, keep your heart rate under control, always warm-up your body and stretch it at the end. These are some basic safety rules of any sport out there.
3. Keep yourself hydrated!
Drink at least eight glasses of water a day. Also, try to keep caffeinated drinks to a minimum. They only give you short bursts of energy and you’ll just end up fatigued again.
Lifestyle Hacks: Sleep And Alcohol
1. Get enough sleep!
Good night sleep is crucial on so many levels as it affects your brain functioning, your overall physical and emotional health, your daytime personal and professional activity. In order to feel well-rested, a healthy adult needs 7-8 hours of sleep/night. So make sure you give your body enough time to rest and recover.
2. Avoid alcohol and drugs!
There’s probably no need to emphasize on how drugs are dangerous. But alcohol has it’s own fault when it comes to feeling tired. Drinking during the day will make you feel lethargic and will continue to harm you by affecting the quality of your sleep. It increases your heart rate and stimulates your organism, generating nighttime awakenings. So try keeping your alcohol intake to a minimum.
Homemade Fatigue Remedies:
1. Put two drops of peppermint oil into a handkerchief and breathe deeply. You can also try putting peppermint essential oil into your bath water. Physically you can lie on your back with your feet propped up above the level of your head. You can also lie on a slope because the blood rushes to your head and increases your energy.
2. Sip some potato water. Even though it may sound unappealing, just give it a try. Soke some potato slices in a glass of water and drink some. This drink is very rich in potassium, very important for the proper functioning of our cells. It will elevate your energy level and help you feel less tired.
3. Nettle leaf tea. Nettle is very rich in iron and Vitamin C. Iron carries oxygen through our bodies and Vitamin C increases the absorption of iron into our organism. It’s exactly what we want: a natural iron source that will properly help our cells to be oxygenated and will help us feel more energic during the day.
Other Home Remedies For Fatigue:
Unless you have high blood pressure, taking two 100-milligram capsules of ginseng stimulates the nervous system. Additionally, 400 milligrams of magnesium will help your energy levels. You may be suffering from a shortage of magnesium and not know it.
Take drops of gingko each morning will stimulate brain function. Even taking a multi-vitamin will help with any deficiencies in your body that might be inhibiting energy.
But before taking any supplement, please consult with your physician. He may recommend some blood tests before recommending any.
In conclusion, when it comes to extreme and prolonged fatigue, the first thing you need to do is to exclude some potential diseases that may have tiredness as a symptom.
If your health is not the problem, do not despair, there are plenty of things you can do to increase your energy level and not feel so tired anymore. Try sticking to the lifestyle hacks mentioned above, give the homemade fatigue remedies a chance and you’ll soon reap the fruits of your pursuit of an active, energic and overall healthier life.