Content

• To step
• Method 1 of 3: Beat everyday fatigue
• Method 2 of 3: Follow an energy-rich diet
• Method 3 of 3: Identify the conditions causing the fatigue
• Tips
• Warnings

It's just part of life: every now and then everyone has to perform, while he / she feels tired or unmotivated. However, if you are constantly lacking the energy to complete your daily tasks, then you are probably not dealing with ordinary fatigue - you are probably really tired. Fatigue can have various causes. The good news is that with the right adjustments, the effects of fatigue can be reversed in a matter of days or weeks. However, fatigue that has a medical basis often requires more serious treatment.

To step

Method 1 of 3: Beat everyday fatigue

1. Get plenty of sleep. For the average worker today, adequate rest and relaxation often becomes neglected. His brother's stress, and his sister's obligations are often given a more prominent role. If your routine prevents you from sleeping well at night, then you are in good company: today a lack of good sleep is a problem affecting millions of people worldwide. When it comes to curing fatigue, there is no better medicine than getting a good night's sleep consistently. So if you don't know the cause of your fatigue, start there.
   • While everyone's sleep needs are different, most experts agree that the majority of adults should sleep about 7-9 hours a night. Children generally need a lot more sleep than adults.
2. Exercise. The benefits of regular exercise are too many to list: exercise not only makes you look better, feel better, and be healthier, but it also increases your overall energy levels. Sufficient exercise also makes it easy to get to sleep at night. Research has shown that even small increases in the amount of exercise can have a huge effect on the degree of fatigue. The benefits of exercise are especially good for people who didn't do much about it before. So if you are not physically active, try exercising regularly to combat fatigue.
   • As with sleep, the amount of exercise a person needs can depend on age, gender, condition, and body size. Most reputable sources recommend about two to two and a half hours of moderate aerobic exercise per week, supplemented with strength training. However, if you are starting from scratch, you may need to work towards this goal gradually.
3. Eat good. The way someone eats can have a serious impact on the amount of energy. In general, a moderate diet with healthy carbohydrates and lean proteins gives people enough energy to get through the day. On the other hand, eating poorly (by indulging in fatty foods, eating too many at once, or neglecting important nutrients) can make you feel bloated, or feel like you have no energy at all. Remember, you are what you eat. So eat a healthy, balanced diet to feel healthy, balanced, and free from fatigue.
   • For more information about an energy-rich diet, see the following section.
4. Maintain a healthy weight. In general, those who are a suitable weight for their bodies have more energy than those who do not. In developed countries, obesity is a widespread health disorder that can lower an otherwise healthy energy level. However, the exhausting effects of being underweight can be just as serious. Although everyone's "ideal" weight differs, most adults should aim for a body mass index (BMI) of between 18.5 and 25. Try using an online BMI calculator to calculate your BMDI.
   • Know that calculating the BMI score is not a perfect way to judge if you are at a healthy weight. For example, if you are a muscular athlete or were born with dwarfism, your BMI may be outside the recommended ranges, but you run no health risk.
   • If you are overweight, try to lose weight by gradually reducing the amount of calories you eat each day. At the same time, gradually increase the amount of exercise you engage in. Don't try to lose weight quickly through a crash diet. Depending on your size, eating less than 1,200 calories per day can be very stressful, inadequate energetically, and even unsafe. In addition, it will ensure that you have virtually no energy to get through your day, which will only make your fatigue worse.
   • For more information, see this page.
5. Keep your stress level low. An impending deadline at work, a fight at home, or an unexpectedly insufficient balance in your account - all of this can add to the amount of stress you have. This short-term stress can cause long-term problems, such as fatigue, if you let them accumulate. Severe stress can take a toll on your body. It can lead to physical and emotional exhaustion that takes up all of your daily energy and causes you to be completely overwhelmed. In addition, stress is often partly responsible for other problems, including headaches, anxiety disorders, eating disorders, and more.
   • Unfortunately, stress is something that almost everyone has to deal with. On the other hand, because stress is such a widespread phenomenon, there are several resources that can help you cope with stress. For example, there are many web manuals out there, which you can easily find using simple search terms such as "dealing with stress". For the best advice on how to relieve stress, see your doctor.
   • Common techniques to relieve stress include: meditation, breathing exercises, exercise, and designated time for relaxation.
6. Use stimulants in moderation. On days when you can't burn ahead, stimulants like coffee, tea, and energy drinks appear. These resources can give you the energy boost you need in the short term. However, these quick fixes are not wise to increase your energy in the long term. They can lead to periods of low energy (also called "crashes") when the stimulating effect wears off. Worse still, if you get into the habit of taking them, their effectiveness will diminish. In extreme cases you will even need them to get to a "normal" energy level. That's why you don't want to rely too much on these energy boosters. Instead, opt for a healthy lifestyle.
   • Never resort to illegal drugs that give you the energy to get through the day. In addition to the well-known health risks associated with many of the most popular illegal stimulants (such as cocaine and amphetamines), addiction can seriously destroy your bank account. For example, country singer Waylon Jennings reportedly spends $ 1,000 a day on cocaine at the height (or low point) of his addiction.

Method 2 of 3: Follow an energy-rich diet

1. Eat a healthy mix of carbohydrates. In recent years, carbohydrates have gotten a bad rap. However, they are the cornerstones of a healthy diet that ensures that you gain enough energy to get through the day. Be careful about the types of carbohydrates you take in, and go for reasonable portions. This is important to get the most nutritious (and energetic) benefits from carbohydrates. In general, you want to consume mostly complex carbohydrates, such as those found in whole grain products. The body breaks these down slowly, so that you have a lot of energy for a longer period of time. Simple carbohydrates, on the other hand, like those in fruit and honey, give you energy right after a meal.
   • Healthy complex carbohydrates are found in whole grain products (whole grain bread, breakfast cereals, etc.), oatmeal, quinoa, buckwheat, wild and brown rice.
   • Healthy simple carbohydrates are found in most fruits, honey, non-whole grains (white bread, etc.) and white rice.
2. Eat lean proteins for long-lasting satiety. Often times, feeling unsatisfied or "not full" go hand in hand with fatigue. To keep you feeling full throughout the day, try adding protein to your diet. Compared to other foods, good sources of protein keep you feeling full for longer. This, in addition to fighting fatigue, also ensures that you maintain a healthy weight. However, it is important to distinguish between sources of lean, healthy protein, and sources of protein that contain unhealthy fats and calories. You should eat the lean proteins regularly, and the unhealthier ones prefer a little less.
   • Lean sources of protein include: chicken, egg whites, most fish, soy products, beans, and the leaner cuts of beef and pork.
3. Don't skip breakfast. We've heard the cliché so many times - breakfast is the most important meal of the day. But when it comes to overcoming fatigue, there is a grain of truth in it. In addition to promoting healthy growth and making it easier to maintain a healthy weight, breakfast is an essential meal because it ensures that we get the energy we need to get through the day. People who skip breakfast have less energy in the morning (and, if they normally eat complex carbohydrates when meeting them, they have less energy throughout the day). In addition, people who skip breakfast are more likely to overeat later. This can lead to a bloated, lethargic feeling.
   • Your breakfast should ideally consist of simple carbohydrates (for the instant boost of energy), some complex carbohydrates (to fuel the rest of the day), and some protein for a full feeling. Here's a great example of what your breakfast could look like:

     A glass of low-fat milk (10g proteins)

     An ounce of ham (18g protein)

     A whole grain bagel with a light spread (52g complex carbohydrates)

     One banana (27g simple carbohydrates)

4. Spread your meals out throughout the day. When it comes to reducing your fatigue, it's not all about what you eat. It's also about when you eat. Research has shown that spreading your nutrition over five (or more) smaller meals makes it easier to stay full. It will also make you more energetic during the day. Other so-called advantages of this method have recently been the subject of debate. If you turn it around, you will see the same. People who have only a few large meals a day may feel tired after each meal, especially if it has been some time since they last had dinner.
   • Note, however, that if you plan to spread your food intake over more meals, it is important that you do not increase your overall calorie intake (unless you are trying to gain weight). Your weight is ultimately determined by the absolute amount of calories you take in per day, not the number of meals you eat.
5. Do not overeat. While healthy, nutritious food can provide you with the fuel to get through the day, too much nutrition can actually be bad. Overeating (even if your food is very nutritious) can lead to uncomfortable fullness, bloating, and fatigue. In addition, consistent overeating will cause you to gain weight. This can lead to feelings of fatigue and lack of energy in the long run. Regardless of what your diet consists of, it is important to control your daily intake to get the optimal medical and energetic benefits.
   • You especially want to avoid too often feasting on foods rich in fats and / or sugars. These foods may be tasty, but they are usually high in "empty calories" - in other words, they are high in calories but low in nutrients. In addition, frequent consumption of these products can cause serious health problems such as diabetes and heart failure.
6. Hydrate! Dehydration has long been known to cause multiple health problems, including fatigue. While the severity of mild dehydration and the amount of water a person should drink per day has still not been accurately determined, moderate to severe dehydration does drain a person's energy and make a person feel tired. If you've been active or exercising during the day and are starting to feel tired, drink a glass of water to get a refreshing boost.
   • Pure water is the best medicine for dehydration (although certain sports drinks that contain electrolytes can also work well for prolonged, vigorous exercise). Do not consume drinks containing alcohol or caffeine as these substances can contribute to dehydration (although not as much as is sometimes said), negating the benefits of the drink.
7. Try nutritional supplements. Today you can find a wide range of nutritional supplements both online and in the store. These supplements are said to be able to combat fatigue. Although supporters of these supplements swear their effectiveness has not been scientifically proven. In addition, such supplements do not have the same rules and regulations as other common foods and medicines. There is therefore little quality control on these products. If you want to start using a dietary supplement to combat your fatigue, consult your doctor first. He / she may be able to recommend an alternative or point out the risks and benefits associated with certain supplements. A few supplements that can (reportedly) fight fatigue include:
   • Fish oil
   • Blackberry
   • Magnesium
   • Melatonin
   • Rhodiola
   • Evening primrose oil
   • Folic Acid

Method 3 of 3: Identify the conditions causing the fatigue

1. Recognize the symptoms of sleep apnea. Sleep apnea is a common sleep disorder that is generally easily cured, but can have serious consequences if left untreated. If a person has sleep apnea, the throat is unable to maintain its proper shape during sleep. This ensures that sleep is disturbed if breathing becomes difficult, or even stops completely. This prevents the body from getting enough oxygen and leads to disturbed sleep, stress, and extreme daytime sleepiness. If you think you have sleep apnea, see your doctor right away to develop a treatment plan.
   • Some of the most common symptoms of sleep apnea are: very loud snoring, difficulty breathing while sleeping, morning headaches, insomnia, dry throat, and daytime sleepiness.
   • One of the main causes of sleep apnea is overweight or obesity. Still, even thin people can suffer from the disorder. If you are overweight and have sleep apnea, your doctor will likely recommend that you lose weight.
2. Recognize the symptoms of diabetes. Diabetes, a disease that has been a serious health problem in the developed world in recent years, can cause fatigue (especially after meals). In fact, some people don't know they are diabetic until they go to the doctor because of their unexplained fatigue. Diabetes affects the ability to regulate blood sugar. The fatigue occurs when someone's blood sugar is too high or too low. If you have symptoms of diabetes, contact your doctor immediately. Diabetes, if left untreated, can develop into a serious condition.
   • Some of the most common symptoms of diabetes are frequent urination, frequent thirst, weight loss, fatigue, blurred vision, tingling hands or feet, and sweet urine.
3. Recognize the symptoms of anemia. Anemia is a red blood cell disorder that can cause fatigue and other serious symptoms. In the case of anemia, the body does not make enough red blood cells to effectively transport oxygen around the body (or the red blood cells it does have are not working well enough). As a result, the body does not get the energy it needs. If you have some or all of the symptoms below, see a doctor right away. Although anemia is generally treatable, drastic treatments may be necessary if not checked in time.
   • Some of the most common symptoms of anemia are: fatigue, nausea, headaches, cold hands and fats, pale skin, and chest pain. In addition, anemia is often accompanied by iron deficiency. This can cause tongue swelling, brittle nails, mouth ulcers, and frequent infections.
4. Recognize the symptoms of depression. Not all medical causes of fatigue are physical.Some causes are psychological and emotional, such as depression. It is also believed that depression can be caused by fatigue. This can lead to a vicious cycle. If you are constantly experiencing fatigue, and regularly have negative thoughts or any of the following symptoms, it is important that you visit the doctor. Make sure to bring up the other symptoms as well. Depression is a serious medical condition (not a personal weakness) and can be treated.
   • The symptoms of depression include: irritability, feelings of worthlessness, anxiety, eating disorders, fatigue, loss of interest in fun, persistent unhappiness, and general malaise (including unidentifiable pain).
   • If you are showing symptoms of depression and have seriously considered hurting yourself or committing suicide, call a suicide prevention line (such as 113Online's: 0900-0113) right away. The people who man these lines can offer you support, guidance, and reassurance during times of intense, personal pain.
5. Know which medications can cause fatigue. All medications, even the most benign cold remedies, can have unwanted side effects. Fatigue is a common side effect of many medications - so much so that it is impossible to list them all here. If you have recently been prescribed new medications and have recently started experiencing fatigue, discuss this with your doctor. He / she may be able to adjust your dosage or prescribe a different medication with less severe side effects.
   • Medicines that can often induce fatigue include: medications for anxiety disorders, medications to lower blood pressure, pain killers, antidepressants, and cholesterol medications containing statin.
6. If there are more serious causes of the fatigue, see a doctor immediately. The vast majority of the causes of fatigue can be resolved with simple lifestyle modifications or basic medical treatment. In rare cases, however, the fatigue can be a symptom of a serious or life-threatening condition that requires immediate medical attention. In cases where the fatigue has no apparent cause, and is accompanied by other symptoms (especially fever, or unexplained weight loss), contact your doctor immediately. If you experience severe fatigue suddenly and if it is accompanied by other serious symptoms (such as confusion, vision loss, swelling, and inability to urinate), contact your doctor immediately. This can indicate time-sensitive conditions such as a stroke or heart failure. Some (rare) disorders in which fatigue could occur as a symptom are:
   • Heart failure
   • AIDS / HIV
   • Tuberculosis
   • Cancer
   • Lupus
   • Kidney / liver diseases

Tips

• Take it easy. Try not to overeat. You run the risk of discouraging yourself.
• Change doesn't happen overnight.
• Realize that there is no "quick fix" for your long-term fatigue.
• Write out a schedule for yourself. Make sure you decorate it nicely, that your schedule is well organized, and that it is clearly visible (such as on your wall, fridge, etc.)
• Ask a friend to help you with your changes. Join a gym together, do something active with others, join a club, etc.
• Share your feelings with someone you are close to, or write your feelings in a journal.

Warnings

• If your lifestyle changes and diet are not helping, see your doctor. Tell him / her you have fatigue. There are several medical conditions that can cause tiredness and fatigue.