Do you feel tired and drained of your energy at the end of the day? Do you find yourself dozing off on your desk or unable to focus? If your answer to one or both the questions is a yes, fatigue may be taking over your life. Feeling tired is normal when you are recovering from an illness or haven’t got enough sleep or rest. But when lack of energy becomes a regular affair, you need to dig deeper, identify the underlying causes of the problem and understand how to overcome fatigue.
Fatigue can be described as a feeling of tiredness and dullness. It is similar to lethargy characterised by the constant urge to sleep. Common causes of fatigue include a sedentary lifestyle, stress, dehydration, medical conditions such as heart disease, diabetes, iron deficiency and even poor mental health.
Fatigue can not only affect your mental wellbeing but can also spill over into your productivity and personal and professional relationships. So, the next time you feel tired, instead of grabbing another cup of coffee for a quick fix, try building healthy habits that can help you stay energised all day long.
Here are some healthy lifestyle habits that can make you feel more alert, help you overcome fatigue and give you the energy boost to make the most of your day.
Eat nutrition-rich food
When fatigue sets in at some point during the day, most of us reach for a pick-me-up in the form of sugar or caffeine. Sure, both can give you a quick energy boost, but it is often followed by a crash. When looking for sustained energy, eating a balanced diet is essential. Make sure you are getting enough nutrients by eating foods high in fibre and protein, fruits and vegetables, whole grains and nuts. By focussing on the type and quantity of food you eat, you can maintain your energy and alertness by keeping your body fuelled.
Be physically active
You may wonder how moving around and exercising when you are tired can help boost your energy levels. Experts say one of the best ways to overcome fatigue is to exercise more, not less. According to Robert E. Thayer, author of Calm Energy: How People Regulate Mood with Food, “Once you actually start moving around—even just getting up off the couch and walking around the room—the more you will want to move, and ultimately, the more energy you will feel.” Whenever possible, try to squeeze in 10-15 minutes of exercise every day if not more. In addition to walking, you can try yoga, Pilates and Tai Chi. Little bursts of physical activity can ward off fatigue and give you the energy to function at an optimal level for hours.
Stay hydrated
Roughly 60 percent of your body weight is water. Yet, you constantly lose it through sweat, urine and breathing. When you are low on water, your body may feel more fatigued than usual. Fatigue and low energy is usually the first sign that your body is headed towards dehydration. Dehydration can also impact your quality of sleep as suggested by research, which can make you feel less energetic the next day. In addition to 8-10 glasses of water, consuming a sufficient amount of fluids such as soups, vegetables and fruit juices can help replenish the water that your body loses throughout the day. So remember to stay hydrated at all times.
Healthy lifestyle habits can help fight fatigue by providing sustained energy, improving physical fitness, maintaining hydration, ensuring sufficient sleep, reducing stress, limiting screen time, and incorporating relaxation techniques.
Eating a balanced diet that includes nutrient-rich foods like fruits, vegetables, whole grains, and protein helps maintain energy levels and alertness throughout the day.
Engaging in regular exercise increases energy levels and wards off fatigue.
Dehydration can lead to fatigue, consuming enough water and fluids replenishes the body and helps maintain energy levels.
Listening to music, especially calming or favourite playlists, can relax the mind, improve mood, and raise energy levels.
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