Are you often tired, feel sluggish or just listless? This can have several, sometimes very different causes. Fatigue can be either short-term or long-term in nature. In the case of the former, small everyday aids will help get you fit and awake again. For the latter, however, you should work on your general lifestyle. There are numerous parameters that you can adjust in order to become more rested and energized in the long term. The following 10 promising tips should show you ways and possibilities how you can counteract your fatigue.
A common cause of fatigue is underlying malnutrition. In this case, the body receives too few nutrients such as vitamins and minerals. The result is the feeling of sluggishness typical of fatigue. Also, a meal that is too high in fat can lead to an undersupply of oxygen and blood in the brain, which can have a huge impact on your ability to concentrate and perform. A balanced and healthy diet can work wonders here.
Make sure that your body is moving enough and that you exercise regularly. This is because people who do not exercise enough have an increased risk of obesity and other accompanying conditions that promote symptoms of fatigue. Exercise can help you get your circulation going, making you generally fitter and more dynamic. Especially after longer periods without sports, you should not overexert yourself, as this can also lead to fatigue.
Probably the most obvious reason for fatigue is insufficient sleep. The most important factor for a restful sleep is the duration. An average adult needs 7-8 hours of sleep, although each person has their own individual sleep needs. Chronic sleep deprivation should be avoided as a matter of urgency. Furthermore, attention should be paid to the temperature and light conditions during sleep. A room that is as dark as possible and has a temperature of around 15 – 18 degrees Celsius is considered ideal.
FRESH AIR / FREQUENT VENTILATION
Especially in the workplace, many people struggle with symptoms of fatigue. In addition to the stress that affects one, the respective air conditions are also an important factor. Regular ventilation in the office or more frequent breaks in the fresh air can prevent your fatigue. Make sure that the air you breathe in is free of pollutants and therefore clean and additionally sufficiently humid.
DRINK ENOUGH WATER
In addition to a healthy diet, it is also of enormous importance to provide the body with sufficient fluids, ideally water. When you are dehydrated, your blood becomes thick and circulates more slowly through your body, which in turn delays oxygen uptake in your brain and impairs your cognitive abilities. A minimum of 2 liters of fluid per day should be your standard, with the more exercise you do, the more water you need.
If the previous tips were all for preventing fatigue, the following method is a way to restore your full energy when fatigue has already set in. The phenomenon of the power nap, i.e. a short nap, is now well known. It is important not to exceed a length of 30 minutes, otherwise you will fall into the deep sleep phase and the revitalizing effect will not be fully developed.
A similar, short-term effective remedy for fatigue is a cold shower. A cold shower in the morning, or even a shower with cold water over the artery in between, will get your circulation going again and increase your energy level in the short term.
RELAXATION AND BREATHING EXERCISES
Yoga, Pilates and other relaxation techniques can help you strengthen your inner calm and feel more balanced overall. They also improve your breathing, which provides your brain with more oxygen and thus prevents fatigue. Balanced people also have a calmer and more restful sleep than people who suffer from prolonged tension and stress.
TANKING UP ON SOLAR ENERGY
While this sounds somewhat trivial, the sun does have a notable effect on your energy balance. Sun rays contain important nutrients for the human body. Especially the vitamin D produced by sunlight is indispensable for your health. Sunlight also helps to prevent fatigue-inducing diseases such as depression. Just 30 minutes of sunlight a day is enough for this.
CHECK POSSIBLE DISEASES
If all these tips & tricks do not have any effect, it is quite advisable to consult a doctor. After all, fatigue is not infrequently a symptom of illness. Numerous infectious diseases, such as the classic flu or pneumonia, exhibit this symptom. But mental illnesses such as depression or anxiety disorders can also result in fatigue.