Feeling fatigued and tired just when your energy level should be on a high is disheartening, demoralising and highly frustrating. But, you are not alone. People complain of feeling drained and exhausted so often that doctors call fatigue the number one health complaint. Often fatigue is accompanied by lack of motivation, lack of creativity and enthusiasm and low sex drive. Many medical conditions and lifestyle issues can contribute to fatigue including lack of sleep, inadequate nutrition, flu, obesity, allergies, anaemia, infections, heart disease, cancer, diabetes and AIDS.
- If fatigue is hampering your daily activities and is killing your enthusiasm, all you need to do is change your lifestyle – change the way you eat, drink and exercise. Mentioned below are a few home remedies and quick ways to bid a permanent goodbye to fatigue.
- To feel fresh and rejuvenated after a long day, put two drops of peppermint oil on a tissue or handkerchief and breathe deeply after holding to your nose. You can also add two drops of the oil to the bathwater along with four drops of rosemary oil for an invigorating soak.
- Going by the India yoga method, lie on your back and use pillows to alleviate your feet, in a level higher than your feet. This is the way how yogis fight fatigue as it encourages blood flow to the brain, which is thought to boost alertness.
- To bid fatigue a warm goodbye, cut down on your intake of carbohydrates – white sugar, white flour or rice. These foods make your blood sugar rise rapidly, and then crash quickly. French bread, pasta, spaghetti and cake are not your best choices. You may feel tired and weak.
- Include high-fibre foods in your diet, like wholegrain cereals, wholemeal bread and vegetables. They are rich in complex carbohydrates and help to stabilise blood sugar.
- If fatigue troubles you frequently, cut down on fatty foods. To improve adrenal gland function, which influences metabolism of nutrients, limit the saturated fat in your diet to ten percent.
- Cut a washed, unpeeled potato into slices and leave the pieces to soak in water overnight. In the morning, drink the juice for a natural tonic rich in potassium. Your body needs this mineral for transmitting nerve impulses and making muscles move, along with other vital functions. As a matter of fact, some natural healers maintain that deficiency in potassium are common in people who suffer from chronic fatigue.
- Good breakfast is a must, followed by small, healthy meals throughout the day. This is better than having two to three large meals.
- Ginseng is an age old cure for that run-down feeling. If fatigue is a frequent problem, look for supplements that contain extracts standardised for ginsenoside content or one gram of the dried root, and take as per instructions. This remedy stimulates your nervous system and will help you to protect your body from fatigue and stress. Avoid applying this remedy, if you have high blood sugar.
- 150 mg of magnesium (citrate) is advisable twice a day. This mineral is involved in hundreds of chemical reactions in the body. The important role that it plays is that of changing protein, fat and carbohydrates into energy sources. A mild deficiency may be cause of fatigue in some people.
- Ginkgo improves blood flow to the brain. Thus, making you more alert and active, and less fatigued.
- Increase your water intake. Sip water all throughout the day – nearly eight glasses. Even a little dehydration can make you feel tired and fatigued, so don’t wait till your are thirsty.
- Drinks that contain caffeine like coffee and some colas can give you a short-term burst of energy, but this rush often results into crash making you more fatigued, tired and drained out. So, keep caffeinated drinks to a minimum.
- Include 30 minutes of exercise or aerobics in your daily activities. Apart from shedding unwanted kilos, it gives you an extra boost of energy. This will also improve your sleep pattern.
- Try taking up yoga or tai chi. These ancient forms of exercise allow you to get physical activity, but they also include relaxation components that can be reinvigorating.
- We usually love to sleep more during the weekends. However, try and make a habit of getting up at the same time, even on weekends. By doing this your body will get the hand of a regular sleep routine.
- If you feel fatigued, go to bed earlier than normal to get some extra sleep. As long as you are getting up at the same time every morning, it’s fine to have a flexible going-to-bed schedule.
- Keep your naps short. If you snooze for more than half an hour during the day, your body will want more and you will feel groggy when you wake up.
- If you feel your diet does not have the necessary nutrients in required quantity, take a daily multivitamin to ensure that you meet the requirements of your body. Deficiencies can deplete your energy stores.
- Eating spinach once a day is a time-honoured remedy for relieving fatigue. Spinach contains potassium as well as many B vitamins, all of which are important to energy metabolism.
If you feel tired and fatigued all the time, even after taking proper measures and above mentioned home remedies, it’s time to see your doctor. Fatigue can be a symptom of thyroid, problems, depression, diabetes, anaemia and many other conditions. If you have fatigue along with the sudden onset of abdominal pain, shortness of breath or severe headache, you require immediate medical attention.