It's a simple fact of life: from time to time, almost everyone has to work when they feel tired or unmotivated. However, if you constantly feel like you don't have enough energy to carry out daily tasks, you are not dealing with ordinary fatigue, you are dealing with complete exhaustion. Fatigue can have many causes, but the good news is that with a few simple lifestyle changes, most people can reverse the effects of fatigue within days or weeks. However, in cases of fatigue with medical causes, serious treatment may be required. Check out Step 1 below to get started with your fatigue!
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Method 1 of 3: Beating Daily Fatigue
Step 1. Get plenty of sleep
For today's average busy worker, adequate rest and relaxation often trumps the many tasks and stresses of everyday life. If routine is keeping you from getting a good night's sleep, you have many friends: today, lack of adequate sleep is recognized as a problem that affects millions of people in developed countries. When it comes to curing fatigue, there's no substitute for a good night's sleep, so if you don't know what's causing your fatigue, start here.
Although everyone's sleep needs are different, many reliable sources agree that the majority of adults need around 7-9 hours of sleep each night. Children usually need a few hours more sleep than adults
Step 2. Exercise
The health benefits of regular exercise are numerous: exercise not only makes you look better, feel better, and healthier, it also increases your overall energy levels and makes sleeping at night easier. Research shows that even a small increase in the amount of exercise a person participates in can have a large effect on the level of fatigue he feels. This benefit is huge for people who don't have an exercise routine, so if you're not physically active, try exercising regularly to combat feelings of fatigue.
As with sleep, the amount of exercise each person needs can vary depending on age, gender, body size, and fitness level. For adults, most reliable sources will suggest about two to two and a half hours of aerobic exercise in addition to strength training, two days a week. However, if you start from a basic level never exercise, maybe for this purpose you should do it gradually
Step 3. Eat right
The way a person eats can have a serious effect on the amount of energy he has throughout the day. In general, eating a moderate diet rich in healthy carbohydrates and lean protein will provide a person with energy that lasts throughout the day. On the other hand, eating inappropriately (for example, indulging in fatty foods, overeating by eating large portions each day, or neglecting essential nutrients) can leave you feeling bloated or depleted of energy, so eat a healthy, balanced diet to feel healthy, balanced and free from fatigue.
For more information on a healthy high-energy diet, see the section after this
Step 4. Maintain a healthy weight
In general, people who are at a healthy weight for their size and shape have more energy for the whole day than people who don't. In developed countries, obesity is a widespread health disorder that can seriously lower the energy levels of healthy people throughout the day. However, the effects of fatigue from being underweight can be just as serious. Although everyone's "ideal" weight is different, most adults should have a body mass index (BMI) of approximately 18.5-25. Try using an online BMI calculator (like this one) to find your BMI value.
- Note that BMI values are not a perfect way to judge whether you are at a healthy weight. For example, if you are an athlete with a lot of muscle or born with a stunted condition, your BMI may be outside the recommended range but you are not at risk for any health problems.
- If you are overweight, aim to lose weight at a healthy pace by gradually reducing the number of calories you eat each day and increasing exercise. Don't try to lose weight fast through a strict diet. Based on body size, eating less than 1,200 calories a day can be stressful, energy inefficient, and even unsafe. Above all, it will keep you from running all day long, making your fatigue even worse!
- For more information, see How to Lose Weight.
Step 5. Keep your stress level low
Deadlines looming at work, arguments at home, unexpectedly inflated bills, these short-term sources of stress can cause a variety of long-term problems, including burnout, if they are allowed to build up. Serious stress can take a toll on the body, causing physical and emotional exhaustion that can drain your daily energy and leave you feeling very overwhelmed. In addition, stress also contributes to many other problems, including headaches, anxiety, eating disorders, and others.
- Unfortunately, stress is something that almost everyone has to deal with. On the other hand, because stress is such a common complaint, there are a variety of resources available to those trying to cope with stress. For example, many online guides (of varying quality) for managing stress can be found with a simple search engine query such as "deal with stress." But for the best advice against stress, talk to your doctor.
- Common techniques for reducing stress include meditation, breathing exercises, designated "rest periods," physical exercise, and controlled "venting".
Step 6. Practice internal self meditation
Awareness or attention is energy, and when you pay attention to something, you give it energy. Therefore, focus your attention on the tired body cells to give them energy.
Try this meditation especially when you are tired or exhausted. Focus your attention on the body that feels tired. It could be the face, arms, shoulders, eyes, etc. Keep your attention there and you should feel the cells in your body re-energized and vibrate happily, making you feel whole from within. You don't have to believe it, but just try it
Step 7. Use less stimulants
For days when you can't seem to get along, common stimulants like coffee, tea, energy drinks, and sudafed can give you the quick "jolt" of energy you need in the short term. However, this quick solution is a bad idea for a long-term energy boost, as it can eventually lead to a period of low energy (or "collapse") when the stimulating effect wears off. Worse still, if you develop a habit of this substance, its effectiveness will diminish. In extreme cases, you may end up having to drink it to reach a "normal" energy level. For these reasons, you should avoid leaning too heavily on this energy trigger. Instead, try implementing the healthy lifestyle changes described above.
Never turn to illegal drugs to give you the energy you need to get through the day. Despite the widely publicized health risks of the most popular illegal stimulants (such as cocaine, amphetamines, etc.), dependence on stimulants is a serious wallet drain. For example, country singer Waylon Jennings is said to have spent more than $1,000 a day on cocaine during the height of his addiction
Method 2 of 3: Following a High Energy Diet
Step 1. Eat a healthy mix of carbohydrates
In recent years, carbohydrates have come under bad criticism. In fact, carbohydrates are one of the pillars of a healthy diet that gives you energy throughout the day. Being picky about the types of carbs you eat and choosing moderately moderate portions are important for getting the greatest nutritional benefit (and staying active) possible from carbohydrates. In general, you should eat mostly complex carbohydrates, such as those found in whole grains, because your body breaks them down more slowly, providing lasting energy. However, eating some simple carbohydrates, such as those found in fruit and honey, can give you instant energy after a meal.
- Healthy complex carbohydrates include whole grain products (wheat bread, cereals, etc.), oatmeal, quinoa, buckwheat, brown or wild rice.
- Healthy simple carbohydrates include mostly fruit, honey, non-wheat products (white bread, etc.) and white rice.
Step 2. Eat lean protein to stay full longer
Often, the nagging feeling of being dissatisfied or not full a few hours after eating can go hand in hand with feeling tired. To help you stay full throughout the day, try adding protein to your diet. Compared to other types of food, a good source of protein will keep you feeling fuller for longer, which in addition to fighting fatigue, can also help you maintain a healthy weight. However, because some sources of protein can contain calories and unhealthy fats, it's important to distinguish between healthy lean proteins that you should eat more often, and unhealthy types that are better eaten less often.
Lean protein sources include chicken breast, egg whites, most types of fish, nuts, soy products, and some lean cuts of beef and pork
Step 3. Don't forget breakfast
We've heard this old adage before. Breakfast is the most important meal of the day. In fact, when it comes to fighting fatigue, this advice has a lot of truth in it. Apart from contributing to healthy growth and making it easier to maintain a healthy weight, breakfast is important for giving us the energy we need to get through the day. People who skip breakfast have less energy in the morning (and throughout the day, when they usually eat complex carbohydrates for the first meal). In addition, people who skip breakfast later tend to overeat, which can lead to feelings of bloating and lethargy.
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Ideally, breakfast should include some simple carbohydrates for instant energy, some complex carbohydrates to fuel the day, and a little protein to feel full. Here are examples of good breakfast ideas to get you started:
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- One cup Skim milk (10 g protein)
- Two ounces Canadian bacon (12 g protein)
- Whole grain bagel lightly spread (52 g complex carbohydrates)
- Bananas (27 g simple carbohydrates)
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Step 4. Space your meals throughout the day
To reduce fatigue through diet, it's not just about what you eat. It's also about when you eat. Some research shows that dividing your daily food intake into five (or more) smaller meals per day makes it easier for you to maintain feelings of fullness and high energy levels throughout the day (although the expected benefits of this diet style have recently been the subject of debate).. On the other hand, eating infrequent but large meals per day can make people feel tired if it has been a long time since their last meal.
However, note that if you plan to divide your daily food intake into more frequent meals, it's important not to increase your overall calorie intake (unless you're trying to gain weight). Your weight is largely determined by the number of calories you eat per day, not the amount of food you eat
Step 5. Don't overeat
While healthy and nutritious food can be the fuel that gives you the energy you need to get through the day, too much food is a bad thing. Overeating (even if your diet is highly nutritious) can cause an uncomfortable feeling of fullness, bloating, and fatigue. In addition, persistent overeating can lead to weight gain, which will lead to long-term feelings of tiredness and lethargy. Whatever is in your diet, it is important to maintain a controlled daily intake to maintain optimal health and energy.
In particular, you need to avoid overindulging in foods rich in fat and/or sugar. These foods can be satisfying to eat, but are usually a source of "empty calories". In other words, it is rich in calories but has no nutritional benefits. In addition, consuming too much of this type of food can lead to health problems, such as diabetes and heart disease
Step 6. Hydrate
Dehydration has long been touted as the cause of many health problems, including fatigue. While the seriousness of mild dehydration and the amount of water a person needs throughout the day are constantly debated subjects, moderate and serious dehydration are clearly known to drain a person of energy and cause fatigue. If you've been active all day or have been exercising and are starting to feel tired, try drinking a glass of water for a refreshing trigger.
Water is best for curing dehydration (although certain sports drinks that contain electrolytes are also great for intense, prolonged exercise). Don't drink alcohol or caffeine. These chemicals contribute to dehydration (though not as much as is sometimes reported), thereby reducing the benefits of drinking
Step 7. Try dietary supplements
Today, there are many types of dietary supplements available both online and from traditional sellers that are said to help fight fatigue. While some proponents testify to the benefits of these supplements, most have not been shown to be clinically effective. In addition, these supplements are not subject to the same scrutiny and regulation as ordinary foods and drugs, which means that for some dietary supplements there are fewer problems with quality control. If you want to take a dietary supplement for your fatigue, talk to your doctor first. Your doctor may be able to recommend an alternative or help you assess the possible risks and benefits of the supplement you choose. Some supplements that (supposedly) can reduce fatigue are:
- Black currant
- Fish oil
- Magnesium
- Melatonin
- Rhodiola
- Evening primrose oil
- Folic acid
Method 3 of 3: Diagnosing Disorders That Cause Fatigue
Step 1. Know the signs of sleep apnea
Sleep apnea is a common sleep disorder that is usually curable but can cause serious health problems if left untreated. In people with sleep apnea, the throat does not maintain its proper shape during sleep, causing periods of sleep in which breathing becomes difficult or even stops altogether. This prevents the body from getting as much oxygen as it needs, resulting in disturbed sleep, stress, and extreme drowsiness during the day. If you think you have sleep apnea, talk to your doctor right away to begin a treatment plan.
- Some of the most common symptoms of sleep apnea are very loud snoring, difficulty breathing during sleep, headaches in the morning, insomnia, dry throat, and daytime sleepiness.
- One of the most common causes of sleep apnea is being overweight or obese, although thin people can also suffer from this disorder. If you are overweight and have sleep apnea, your doctor may recommend starting a weight loss program.
Step 2. Know the signs of diabetes
Diabetes, a disease that in recent years has become a serious health problem for millions of people in developed countries, can cause fatigue (especially after eating). In fact, some people first find out they have diabetes when they see a doctor to check for unexplained fatigue. Diabetes affects a person's ability to regulate blood sugar levels. Fatigue occurs when a person's blood sugar level becomes too low or too high. If you show any of the diabetes symptoms below, contact your doctor immediately. Untreated diabetes can develop into a very serious condition.
Some of the most common symptoms of diabetes are frequent urination, frequent thirst, weight loss, fatigue, blurred vision, tingling in the hands or feet, and diabetes
Step 3. Know the signs of anemia
Anemia is a disorder of red blood cells that can cause fatigue and other serious symptoms. In the case of anemia, the body does not have enough red blood cells to effectively transport oxygen throughout the body (or the red blood cells do not function properly), preventing the body from getting the energy it needs. If you show some or all of the symptoms below, talk to your doctor right away. While anemia is usually treatable, drastic treatment may be needed if not treated in time.
Some of the most common symptoms of anemia are fatigue, dizziness, headache, coldness in the hands and feet, pale skin, and chest pain. In addition, anemia is often accompanied by iron deficiency, which can lead to swelling of the tongue, brittle nails, sores in the mouth, and frequent infections
Step 4. Know the signs of depression
Not all medical causes of fatigue are physical disorders. In fact, some mental and emotional disorders, including depression, can cause burnout. There is also a suggestion that depression can be caused by fatigue, which can lead to a self-reinforcing vicious cycle in people suffering from depression. If you suffer from constant fatigue and often have negative thoughts or any of the other symptoms listed below, see your doctor and make sure you mention the symptoms of depression. Depression is a serious medical condition (not a personal weakness) and it can be treated.
- Symptoms of depression include feelings of irritability, feelings of worthlessness, anxiety, eating disorders, fatigue, loss of interest in pleasurable activities, prolonged sadness, and unspecified illness.
- If you show symptoms of depression and have serious thoughts of self-harm or suicide, don't wait for a doctor's appointment, call the crisis services hotline immediately. These services are open 24 hours 7 days and offer counselling, guidance, and comfort in times of intense personal pain.
Step 5. Know the types of drugs that can cause fatigue
All medications, from harmless cold pills to the most serious chemotherapy drugs, can have unwanted side effects. Fatigue is a common side effect of many, in fact so many, that it is impossible to list them all here one by one. If you have recently been prescribed a new medication and are starting to experience fatigue, talk to your doctor. Your doctor may be able to adjust your dose or find a new medication with less side effects.
Some common medications that can cause fatigue are anti-anxiety drugs, high blood pressure medications, pain relievers, antidepressants, and cholesterol medications that contain statins
Step 6. Consult a doctor immediately for more serious causes of fatigue
Most cases of fatigue have causes that can be resolved simply with lifestyle changes or basic medical care. But in rare cases, fatigue can be a symptom of a serious or life-threatening condition that requires immediate medical attention. In cases where your fatigue has no apparent cause and is accompanied by other symptoms (especially fever or unexplained weight loss), you should contact your doctor immediately. If severe fatigue occurs suddenly and is accompanied by other serious symptoms (such as confusion, blurred vision, or swelling and an inability to urinate), it could be a time-sensitive condition such as a stroke or heart failure. Some (rare) disorders that can have fatigue as a symptom are:
- Heart failure
- AIDS
- Tuberculosis
- Cancer
- Lupus
- Kidney/liver disease
Tips
- Change doesn't happen immediately.
- Just slowly. Don't try to change too many things at the same time, or you risk being discouraged.
- Write down a schedule for yourself and make it decorative/beautiful, well-organized, and easily visible (like on walls, refrigerators, etc.).
- Share your feelings with someone close to you or start writing a diary.
- Ask a friend to help with your change. Join the gym with a friend, do something active with other people, join a club.
- Realize that there is no 'quick solution' to long-term fatigue problems.
