10 Ways to Beat Fatigue

Do you feel lethargic and exhausted all the time for no apparent reason? It makes sense to feel tired at the end of a hectic day, but consider it alarming if fatigue has become a permanent impression on you. You might not even remember what it’s like to be full of life or start the day in vigor. It is time to break through the suffering and get your energy back. Do not let fatigue affect your productivity, enthusiasm, and wellbeing any longer. 

Improve your Sleeping Cycle

Seven hours of continuous sleep at night cures many mental and physical problems. If you are not getting enough sleep or staying up late every other night, it is probably why you always feel so worn out. The short ‘power naps’ (10 to 30 minutes) may help in-between busy schedules, but they cannot replace a nice and long night’s sleep. Go to bed early if you wish to feel mindful and active throughout the day. 

Exercise Daily

Working out or exercising is the last thing we want to do while we are overwhelmed by fatigue. Lack of physical movement or insufficient exertion often leaves the mind jaded and body stiff. Take the initiative and incorporate exercise in your daily regime; remember that the first time is always the hardest. Even a 15-minute jog, or 20 minutes of aerobics every morning can make a huge difference. Fatigue is more common among people who are overweight. Shed the extra pounds at the gym to experience the best version of yourself. 

Watch your Diet

The working force mostly relies on fast food to fuel their bodies, which is basically junk food. The processed and packaged food is certainly although convenient, severely lacks in nutritional value. Burgers, pizzas, and other deep fried snacks taste great, but they do not provide a balanced diet. They are drenched in grease and have abundant unwanted calories, which lead to obesity and other health problems. Stuffing the stomach with comfort/fatty foods actually makes a person drowsy and lazy. 

Foods rich in vitamins, iron, fiber, and omega3 fatty acids help improve a person’s metabolism and promote vitality. Leafy green vegetables, fish, fruits, eggs, whole grains, nuts, yogurt, and oatmeal are a few options that can be used to prepare healthy and delicious snacks. 

More Meals, Smaller Portions

If you feel drained, eating more often throughout the day may help keep you energized. Many people eat around six small meals a day instead of consuming three big standard meals. Eating smaller portions every few hours keeps the blood sugar levels steady, so you never get exhausted. 

Stay Hydrated

A lot of people do not understand the significance and benefits of H2O; dehydration is a regular cause for fatigue. Replace the sugary and fizzy drinks with plain water to cleanse the body of toxins. Water is an important component of many chemical reactions in the body that are necessary to sustain life. Drink at least two liters of water in its raw form every day. 

Reduce Caffeine Intake

While coffee and tea helps keep us awake temporarily, too much of them may contribute to fatigue and restlessness. Do not allow your body to get addicted to caffeine, or you will crave for heavier dosage with time. Reduce consumption to one or two cups a day, and refrain from all caffeinated beverages after sunset. Your body must be free of stimulants by the evening, so they don’t interfere with your night’s sleep.

Cut down on Alcohol and Quit Smoking

While alcohol numbs the senses and makes a person feel drowsy, it tends to disrupt sleeping patterns. Too much alcohol causes dehydration and an excruciating hangover the next day. Abstain from drinking every day; if you are expected to drink at a social event, do not go beyond three. Drink water in-between drinks to dilute alcohol levels in the blood stream, stay sober, and shun DUI/DWI crimes. Cigarettes contain chemicals that deplete the smoker’s energy; quit smoking to avert harmful diseases, such as emphysema, bronchitis, and lung cancer. 

Take Breaks to Relax

When your eyes get sore after staring at a screen for a while, or your limbs ache after sitting in the same position for too long, take a break. Leave your seat and brisk walk outside. A few stretching exercises shall help relax your muscles and natural green scenery will have a calming effect on your eyes. 

Eliminate Stress

Stress, anxiety, and depression are frequently linked with fatigue or lethargy. Conflicting situations at home or pressure at work can create a lot on tension. Strive to resolve your issues and eliminate stress, in order to restore you zest. Go on a vacation, indulge in some leisurely activity/hobby, or do something that makes you happy.

See a Doctor

Sometimes, the never-ending fatigue is the result of an underlying health problem. Visit your physician or therapist to discuss your condition. Personal injuries and illnesses including diabetes, thyroid disease, sleep apnea, and arthritis can make a person feel unusually tired. Several medications like diuretics and antihistamines also cause weakness. 

Author’s BIO:

John Adams is a lifestyle blogger who concentrates on health, fitness, and self-development. He encourages readers to fight their fears and overcome obstacles holding them back. He believes that every person can improve the quality of his/her life by incorporating positivity and determination. He loves to share his insight on life experiences, and contributes on various online platforms in the same niche. 

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