Table of Contents View All. Table of Contents. Prioritize Your Sleep. Fuel With Protein. Limit Caffeine and Alcohol. Make an Effort to Move More. Drink More Water. Find Time for Fun. Manage Negative Emotions. Surprising Causes of Fatigue. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. S U. Related Articles. What to Know About Deep Sleep. Why Can't You Sleep? Here Are Some Reasons. Rachel Goldman. How to Identify Depression Naps.
What Is Revenge Bedtime Procrastination? Why You're Not Sleeping Well. How to Treat Depression Without Medication. Eating disorders, cancer, chronic diseases, and an overactive thyroid can all cause weight loss, as well as excessive tiredness and fatigue. A person with fatigue may not feel able to exercise, and a lack of exercise can cause further fatigue.
A lack of exercise may eventually cause deconditioning, making it harder and more tiring to perform a physical task. Fatigue can also affect healthy individuals after prolonged, intense mental or physical activity. The main symptom of fatigue is exhaustion with physical or mental activity. A person does not feel refreshed after resting or sleeping. It might also be hard for them to carry out their daily activities, including work, household chores, and caring for others. Symptoms tend to get worse after exertion.
They may appear a few hours after activity or exercise, or possibly on the next day. A person can aid their diagnosis by keeping a record of the total hours they sleep each night and how often they wake up each night. The doctor will carry out a physical examination to check for signs of illness and ask the person which medications they are using, if any. Diagnostic tests can help diagnose the underlying cause of the fatigue.
Urine tests, imaging scans, mental health questionnaires, and blood tests may be necessary depending on other symptoms. Tests such as these can help rule out physical causes, such as infections, hormonal problems, anemia, liver problems, or kidney problems. Diet can affect how tired or energetic a person feels. Maintaining a moderate and well-balanced diet can lead to better health and better sleep.
Those who have not been physically active for some time should introduce exercise gradually. A doctor or sports therapist can help. In one study , people with multiple sclerosis who completed 2 months of mindfulness meditation reported that levels of fatigue, anxiety, and depression fell, while quality of life improved. On this page. Tips to help boost energy levels and fight fatigue Dietary suggestions for fighting fatigue Sleep suggestions for fighting fatigue Lifestyle suggestions for fighting fatigue Psychological issues and fatigue How to cope with the mid-afternoon energy slump Where to get help.
Tips to help boost energy levels and fight fatigue Chances are you know what's causing your fatigue.
A glass of water will help do the trick, especially after exercise. Be careful with caffeine — anyone feeling tired should cut out caffeine. The best way to do this is to gradually stop having all caffeine drinks that includes coffee, tea and cola drinks over a three-week period.
Try to stay off caffeine completely for a month to see if you feel less tired without it. Eat breakfast — food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.
Try to eat regularly to maintain your energy levels throughout the day. Eat a healthy diet — increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.
Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemia , which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat. Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep. Limit caffeine — too much caffeine, particularly in the evening, can cause insomnia.
Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner. Learn how to relax — a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you — for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase. There are many reasons why smokers typically have lower energy levels than non-smokers — for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
Yup, us too. Big meals divert more energy to your digestive system, which can temporarily leave your brain short on the fuel it needs to fire on all cylinders. But having smaller meals or snacks spaced out throughout the day ups the odds that your noggin has a steady supply of nutrients. Truth is, unchecked tension and anxiety can eat away at your energy levels and leave you feeling physically exhausted.
Forget the idea that naps are lazy. Waking up feeling wonky even though you went to bed at a decent hour? Spending time on your phone or tablet right before bed is another sleep stealer that might be making you tired in the morning. Like, minutes quick. Scents like lemon, rosemary, and peppermint all have a stimulating effect , making them go-to aromas for helping you feel more alert and focused.
Keep a bottle of essential oil in your bag and reach for it whenever you need a quick pick-me-up. Spending just 20 minutes in nature has been shown to boost feelings of vitality and give people the sense of feeling more, well, alive , research shows.
You already know the whole spiel about smoking being terrible for your health. But did you know that lighting up can actually cause insomnia?
ICYMI, nicotine is a powerful stimulant that can make it pretty hard to fall asleep — causing you to toss and turn and feel exhausted the next day. Cranking up song you love is a no-fail way to get revved up. Staring at a computer, phone, or tablet for too long is a great way to strain your eyes, and can actually give you a headache, make it harder to concentrate, or leave you just wanting to close your eyes.
Which is the best side for snoozing? Well, however you feel comfortable. Getting enough sleep is essential to how our bodies function.
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