Feeling tired or exhausted is a normal sign that it’s time to rest and sleep. However, if you are constantly fatigued or excessively tired over time, you’re not healthy. The good news: With simple changes and natural remedies, you can defeat fatigue and live vibrantly.
Often, the American lifestyle is one of too much stress, too much work, too much worry, and not enough relaxation or sleep. This can lead to fatigue, which, when prolonged, can become chronic, one of the most debilitating health issues you can experience. It can sap your energy and joy for life, often leading to depression.
Fatigue-inducing actions
Many people unknowingly bring prolonged fatigue on themselves through their daily actions and choices, such as:
- Working too many hours.
- Experiencing too much physical or mental stress at work.
- Taking on too much without the ability to say no.
- Not reducing psychological stress.
- Not getting at least seven solid hours of sleep per night.
- Using external stimulants like caffeine, sugar, or drugs to stay energized.
- Eating a poor diet high in simple carbohydrates, sugars, and fats.
- Not drinking ample amounts of water.
- Wearing down the nervous system with smoking and drinking alcoholic beverages.
Banish fatigue
By making changes to the actions and behaviors that lead to fatigue, you can naturally boost your energy levels. Here’s what you can do:
- Set a standard sleep and wake schedule, sticking to it as closely as possible. Studies indicate that seven hours of sleep per night is not only ideal but also the healthiest.
- Avoid caffeinated or sugar-laden beverages, which can dehydrate you and cause spikes and drops in blood sugar, leading to fatigue.
- Combat midday fatigue by taking a nap (if possible), going for a walk, or taking a personal day to recharge. One lost day may prevent suffering fatigue for weeks or longer.
- Prioritize your time, manage your schedule more efficiently and reduce your workload, striving to complete your work within the standard eight-hour day. Learn to say no to extra tasks before becoming overwhelmed.
- Learn and practice daily stress-management and reduction techniques, like mindful breathing and Neuro-Linguistic Programming (NLP) reframing methods. Aromatherapy also helps, as do hot showers and soothing baths at the end of the day.
- Avoid external stimulants that produce artificial energy. Instead, go for a brisk walk or do some physical activity to naturally create more energy.
- Eat whole grains, as opposed to simple carbs, when choosing breads and pastas; they take longer to break down and turn to sugar in your body, leading to more stable energy levels. Getting your carbohydrates from vegetable sources is even better.
- Try to avoid overstimulating your senses. Create work and living environments that are not overly crammed with images, sounds, smells, and clutter, as these can tax your nervous system and lead to fatigue.
Good health
Energy is the elixir of good health. Optimal energy stems from maintaining a balance between these five factors:
- Oxygen: Most people don’t breathe deeply enough, limiting oxygen intake and impeding carbon dioxide expulsion. Deep breaths taken hourly can energize your body, aid in detoxification, and invigorate your cells.
- Food: Eating whole grains, fruits, and vegetables, and cutting back on sugars and processed foods can help create natural energy and stabilize sugar crashes.
- Water: Water is vital for body functions, from toxin elimination to organ hydration, so drinking water regularly helps prevent fatigue.
- Sleep: Ample nightly sleep allows your body to rest, regenerate, and repair, preventing fatigue and chronic pain.
- Movement: Exercise and physical activity create more natural energy and prevent sedentary behavior, which can lead to fatigue.
Additional ways to prevent and overcome fatigue
Incorporate the following habits into your lifestyle:
- Get regular bodywork, like massage, acupuncture, or chiropractic sessions.
- Practice yoga or Pilates, take a spin class, or visit the gym.
- Enjoy outdoor activities such as hiking or biking.
- Add supplements to your diet like B complex, vitamins E and C, magnesium, zinc, selenium, iron, and ginseng.
- Avoid energy-boosting pills, such as No Doze or jet lag remedies.
By making changes to your daily behaviors, actions, and choices, you can naturally reverse fatigue and prevent its return. Although establishing a new routine may be challenging in the beginning, it will become easier to maintain after a brief period of adjustment. Invest in your health and start living a vibrant life full of energy by keeping fatigue at bay today.
