6 Easy Ways to Overcome Fatigue
Fatigue can appear at any time. There are several ways to deal with the fatigue that you can apply to not interfere with daily activities. This method can be started by eating a balanced nutritious diet to manage stress well.
Fatigue is a condition when the body lacks energy, both physically and emotionally. The causes of fatigue are varied, such as excessive activity, lack of rest time, stress, low diet, and unhealthy lifestyles.
The feeling of fatigue that appears can be said to be expected if it can be overcome with adequate rest and reducing daily activities. However, if you feel tired always, this can be a symptom of certain diseases and requires examination and treatment from a doctor.
Various Ways to Overcome Fatigue
There are several ways to deal with the fatigue that you can do, including:
1. Eating nutritious food
Food is the primary source of energy for the body. However, feeling tired can not only be overcome by eating filling foods. You need to eat a balanced nutritious diet that contains a variety of nutrients, such as protein, complex carbohydrates, fats, and vitamins and minerals.
Some types of nutritious and good foods to provide energy for the body are:
- Nuts, including almonds, peanuts, and cashews
- Grains, such as sunflower seeds and brown rice
- Fruits, such as oranges, bananas, mangoes, and dates
- Vegetables, such as broccoli, sweet potatoes, potatoes, and spinach
- Milk and processed products, such as cheese and yogurt
- Eggs, fish, and meat without fat or skin
To feel more energized while at the same time meeting your nutritional needs, you should limit your consumption of junk food and processed foods, such as canned food and frozen food.
2. Limit consumption of caffeine and alcoholic beverages
Caffeine can keep you awake and more energized, but its effect is only temporary. When the effects of caffeine wear off, you may feel even more tired. This effect is also called a caffeine crash.
Also, excessive or frequent caffeine consumption can cause caffeine withdrawal symptoms. This condition can make you feel sleepless, difficult to concentrate, anxious, and less energetic or tired quickly.
Too often, consuming alcoholic drinks can also interfere with brain performance and liver function and cause sleep disorders. Although it can make you fall asleep faster, the effects of alcohol can actually make you dizzy, have headaches, and feel less energetic the next day.
If you can't stop caffeine and alcoholic beverages, you can cut back slowly.
3. Adequate body fluid needs
Lack of body fluids or dehydration can make you feel tired and discouraged. Therefore, it is crucial to stay hydrated by drinking about 8 glasses of water a day. If you are bored with plain water, you can drink other drinks, such as fresh fruit juice, tea, or infused water.
4. Manage stress well
Stress can drain your energy, causing you to feel physically and mentally tired. Not only does it make you less energized, but excessive stress can also cause insomnia and weakened endurance.
If stress is managed correctly, fatigue can be overcome. One way to manage stress is to do relaxation, such as yoga and meditation. Not only reduces stress, but peace will also make you calmer.
Besides, you can take up hobbies or things you enjoy to reduce stress, such as watching movies or playing music.
5. Exercise regularly
Routine exercise can increase metabolism, improve mood, and make you sleep better at night. This, of course, will make the body fresher and not quickly feel tired.
You can start by doing light exercise, such as walking for 15 minutes. Do it regularly and increase the duration gradually to 2.5 hours per week.
6. Adequate sleep time
Sleep is one way to replenish energy after a day of activities. Therefore, it is essential to get at least 8 hours of sleep every night to not feel tired quickly. Also, try to go to bed and wake up at the same time every day.
If you feel tired during the day, try taking a nap for 20-30 minutes. This can leave you feeling refreshed and energized, which can help increase your daily productivity.
Apart from the lack of sleep, fatigue can also be triggered by the side effects of certain drugs, such as antihistamines, diuretics, chemotherapy, and blood pressure-lowering drugs. Persistent fatigue that doesn't improve can even be a sign of certain diseases, such as anemia and thyroid disease.
The feeling of fatigue that appears because of lack of rest can generally be relieved by various ways to overcome fatigue. However, if these multiple methods do not succeed in dealing with the tiredness you feel, or the fatigue occurs continuously, you should immediately consult a doctor.