How to eliminate exhaustion and tips for overcoming fatigue
There is no doubt that modern way of living is a race with time. Most people often feel exhausted because of the overbooked daily agenda.
It’s a simple fact of life: from time to time, almost everyone has to perform when they’re feeling tired or unmotivated. 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 in a matter of days or weeks.
The most important thing for gaining energy is the food. So we should be very careful what we eat. Too much sugar or caffeine can have counter effects, sugar blood levels rapidly decrease and that’s why we are feeling more tired. Solution for overcoming this health problem lies as always in the nature, precisely in the balanced diet with fruits, vegetables and lean protein. Healthy food diets can also help you lose weight and less weight will save your energy.
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 proteins will give a person lasting energy throughout the day. On the other hand, eating improperly can leave you feeling bloated or sapped of energy. Remember, you are what you eat, so eat a healthy, balanced diet to feel healthy, balanced, and free from fatigue.
- For more information on starting a healthy high-energy diet, see the corresponding section below.
Our overbooked schedules make us to stay late at night to finish the things we were unable to finish during the day. Remember that beauty sleep is not just for staying younger and beautiful, but also for gaining more energy, so try to sleep for about 7-8 hours during the night. If you find difficulty falling asleep, try quiet manner, avoid caffeine or turn off the TV before going to bed.
Get plenty of sleep. For the average preoccupied member of today’s workforce, proper rest and relaxation often takes a backseat to the many duties and stresses of everyday life. If your routine keeps you from getting a good night’s sleep, you’re in good company: today, lack of proper sleep is recognized as a problem affecting many millions of people in the developed world. When it comes to curing fatigue, there’s no substitute for consistently getting a good night’s sleep, so if you don’t know the cause of your fatigue, start here.
- Though everyone’s sleep needs are different, most reputable sources agree that the majority of adults need about 7-9 hours of sleep each night. Children usually need several more hours of sleep than adults.
For many, this might look paradoxical, thinking that exercising will make more tired and exhausted but is very the opposite. Exercising boost the energy. People who exercise regularly have more energy, they are healthier, more vital and more active than those who skip the exercises.
Exercise. The health benefits of a regular exercise routine are many: not only can exercise make you better-looking, better-feeling, and healthier, but also improve your overall energy levels and make it easier to sleep at night. Research has shown that even minor increases in the amount of exercise a person participates in can have a major effect on the level of fatigue she feels.The benefits of exercise are especially great for people with no established exercise routine, so if you’re not physically active, try working out regularly to fight your feelings of fatigue.
- As with sleep, the amount of exercise that different people need can vary based on their age, sex, size, and fitness level. Most reputable sources will recommend about two to two and a half hours of moderate aerobic exercise in addition to strength-training exercise on two days of the week for adults. However, if you’re starting from a base level of no exercise, it may be necessary to gradually work up to this goal.
- You can also take walks.
Visit your doctor
If you are still feeling tired after several tries of these methods, maybe you have some health problems, and is necessary to visit your doctor for medical check. Anemia could be the reason for your tiredness, but don’t be scared, because it is a common women`s health problems especially for those who have heavy menstrual periods. Fortunately, anemia is checked by simple, rapid tests and it can be fixed with a proper iron rich diet which includes more meat, spinach and beets.
Maintain a healthy weight
In general, people who have healthy weights for their frame and body size have more energy throughout the day than people who do not. In developed countries, obesity is a widespread health disorder that can seriously decrease an otherwise healthy person’s level of energy throughout the day. However, the fatiguing effects of being underweight can be equally serious. Though everyone’s “ideal’ weight will be different, most adults should aim for a body mass index of roughly 18.5-25.Try using an online BMI calculator to find your BMI score.
- Note that BMI scores aren’t a perfect way to judge whether you have a healthy weight. For instance, if you’re an athlete with a lot of muscle or were born with dwarfism, your BMI may be outside of the recommended range but you may not be at risk for any health problems.
- If you’re overweight, aim to lose weight at a healthy pace by gradually reducing the number of calories you eat each day and increasing your level of exercise. Don’t attempt rapid weight loss with a crash diet. Depending on your size, eating less than 1,200 calories a day can be very stressful, energetically inefficient, and even unsafe. On top of this, it will leave you with almost no energy throughout your day, making your fatigue even worse!
- For more information, see How to Lose Weight.
Keep your stress levels low
A looming deadline at work, an argument at home, a check that unexpectedly bounces these sources of short-term stress can lead to a variety of long-term problems, including fatigue, if they’re allowed to build up. Serious stress can be quite taxing for the body, leading to physical and emotional exhaustion that can deplete your daily energy and leave you feeling completely overwhelmed. In addition, stress is a frequent contributor to many other problems, including headache, anxiety, eating disorders, and more.
- 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 wide variety of resources available for those attempting to deal with stress. For instance, many online guides for managing stress can be found with a simple search engine query like “dealing with stress.” For the best stress-fighting advice, however, talk to your doctor.
- Common stress-reduction techniques include meditation, breathing exercises, designated “down-time”, physical exercise, and controlled “venting”.
Practice inner-body meditation
Attention or awareness is energy and when you give attention to something, you are giving it energy. So if you focus your attention of tired cells with in your body you give them energy.
- Try this especially when you are tired or fatigued. Focus your attention in body where you feel fatigue. It could be face, legs, shoulders, eyes etc. Hold your attention there and you should witness that cells in your body regain energy and vibrate with joy. Subsequently feel the whole body as one, from the inside. You don’t have to believe it. Just try it out.
Use stimulants sparingly
For these days when you just can’t seem to get going, common stimulants like coffee, tea, energy drinks, and sudafed can give you the quick “jolt” of energy you need in the short term. However, these quick fixes are bad ideas for increasing your energy in the long term, as they can eventually lead to low-energy periods when their stimulating effect wears off. Worse, if you develop a habit to these substances, their effectiveness will decrease. In extreme cases, you may eventually need to take them just to achieve a “normal” level of energy. For these reasons, you’ll want to avoid relying to heavily on these energy boosters. Instead, try to adopt the healthy lifestyle changes described above.
- Never turn to illegal drugs to give you the energy you need to get through your day. Besides the widely-publicized health risks of many of the most popular illegal stimulants, a stimulant addiction can be a serious drain on your wallet.
Dehydration has long been cited as a cause of a variety of health problems, including fatigue. Though the seriousness of mild dehydration and the exact amount of water a person needs throughout the day are the subjects of continuing debate, moderate to serious dehydration is known for sure to sap a person’s energy and cause fatigue. If you’ve been active throughout the day or have been exercising and are beginning to feel fatigued, try drinking a glass of water for a refreshing boost.
- Pure water is best for curing dehydration though certain sports drinks containing electrolytes can also be great for prolonged, intense exercise. Don’t consume drinks containing alcohol or caffeine these chemicals can contribute to dehydration though not as much as is sometimes reported, decreasing the drink’s benefit.
Know the signs of diabetes
Diabetes, a disease which in recent years has become a serious health problem for millions of people in the developed world, can cause fatigue . In fact, some people first discover they are diabetic when they go to the doctor for unexplained fatigue. Diabetes affects a person’s ability to regulate her blood sugar levels fatigue results when a person’s blood sugar levels become too low or too high. If you exhibit any of the symptoms of diabetes below, contact your doctor right away left 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 sweet-tasting urine.
Know the signs of anemia
Anemia is a disorder of the red blood cells which can cause fatigue and other serious symptoms. In cases of anemia, the body doesn’t have enough red blood cells to transport oxygen throughout the body effectively or the red blood cells is does have don’t function properly, keeping the body from getting the energy it needs. If you exhibit some or all of the symptoms below, talk to your doctor immediately. Though anemia can usually be treated, drastic treatments may be needed if it is not dealt with in a timely fashion.
- Some of the most common symptoms of anemia are fatigue, dizziness, headaches, coldness in the hands and feet, pale skin, and chest pain. In addition, anemia is often accompanied by iron deficiency, which can cause swelling of the tongue, brittle nails, sores in the mouth, and frequent infections.