What to do to get rid of fatigue?

Fatigue is a common condition experienced by many, especially in the pressure-filled modern lifestyle. The persistent question, “How to overcome fatigue?” is not simply about the number of hours slept but also involves other factors such as nutrition, lifestyle habits, and stress management. This article will provide specific answers and practical solutions to help you effectively improve fatigue.

Causes of constant fatigue

1. Imbalanced diet

Processed foods, sweets, and sugary drinks may provide quick energy but often lead to a crash afterward. According to Healthline, meals lacking protein, fiber, and essential vitamins can leave you without sufficient energy to sustain daily activities. Additionally, mild dehydration, even if insignificant, can cause sluggishness and difficulty concentrating.

2. Improper sleep habits

Getting enough hours of sleep is not enough; the quality of sleep also matters. Healthline explains that irregular sleep schedules or exposure to blue light from electronic devices before bedtime can reduce sleep quality. As a result, the body does not fully recover overnight, leaving you fatigued upon waking.

3. Chronic stress and tension

Chronic stress affects not only your mood but also keeps your body in a state of tension. This rapidly depletes energy levels, making you feel exhausted even without engaging in strenuous activities.

4. Sedentary lifestyle

Sitting for extended periods and lack of physical activity can lead to poor blood circulation, reducing oxygen and nutrient delivery to organs. This contributes to increased fatigue and a lack of sustainable energy throughout the day.

How to overcome fatigue?

1. Improve your diet

• Consume nutrient-rich foods: Include more vegetables, fruits, nuts, and protein from fish, lean chicken, or tofu to maintain stable energy levels. Avoid excessive sugar and refined carbs, as they provide temporary energy but result in energy crashes afterward.
• Stay hydrated: Don’t wait until you’re thirsty to drink water. Staying hydrated throughout the day helps your body function efficiently and reduces fatigue.

2. Maintain healthy sleep habits

• Establish a consistent sleep schedule: Going to bed and waking up at the same time daily helps regulate your body’s internal clock and optimize rest.
• Limit blue light exposure before bedtime: Avoid using electronic devices at least one hour before sleep. Blue light from screens reduces melatonin production, which is essential for quality sleep.

3. Incorporate light physical activity

You don’t need intense workouts; even a few minutes of light exercise daily can improve blood circulation, enhance cardiovascular health, and rejuvenate your energy. Walking, practicing yoga, or simply standing up and stretching periodically will make you feel more energized.

4. Relax and manage stress

• Practice meditation or yoga: Spending a few minutes daily to calm your mind and body can reduce stress and boost overall energy levels.
• Engage in enjoyable activities: Reading, listening to music, or participating in creative hobbies can help you relax and effectively manage stress.

To address the question, “How to overcome fatigue?” start by making small yet consistent changes to your diet, sleep habits, and lifestyle. When you identify the specific causes and apply these solutions, your body will gradually regain energy, allowing you to fully enjoy life.

References:

• https://www.webmd.com/balance/boost-energy
• https://www.webmd.com/balance/features/get-energy-back
• https://www.healthline.com/health/how-to-stop-feeling-tired
• https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue

Read more:

• What is the disease of people who are always sleepy and tired?