While all of us get tired at the end of a long day, chronic fatigue is something that might be a bit more worrying. Basically, fatigue could be an extended version of plain old tiredness. It’s understandable to get tired after a lot of work, but what if that tiredness remains throughout the day, every day, and even after a long night of sleep?
When we’re fatigued, we can’t seem to get anything done. Even if we do go through the motions at work and home, fatigue will prevent us from taking pleasure in anything. Feeling tired all the time can seriously reduce the quality of our lives, so paying attention to this issue is the need of the hour.
If you or someone you know is going through fatigue with no end in sight, starting with the steps below might be of help. Medical assistance could also be an option, but the following home remedies are a safer way to start treatment:
Some Quick Tips
If you simply want a quick temporary solution to wake yourself up, there are some natural methods you can try out in order to perk up.
The first remedy is to get some peppermint oil, put a few drops on a hanky, and inhale the scent. In the long run, you can add some drops of the same oil to your bathwater every other day. Rosemary oil (about four drops) will make your bath even more invigorating.
Another quick option is to lie down face up, and then prop up your feet with pillows. The feet should be at a higher level than the head. An exercise bench can also work if you can adjust it into a slanting position. This is the practice used by yogis to fight fatigue by enabling a stronger blood flow to our brains.
Get Proper Sleep
Getting adequate, regular, and consistent amounts of sleep each night is essential if you want to fight off fatigue with or without medication. Each night, go to bed at the same time and try to wake up at the same time as well. Sleeping in on the weekends might be sorely tempting, but don’t overdo it!
Overall, make sure your sleep cycle is regular and adheres to a schedule. This will tell your body when it’s time to sleep and when it’s time to wake up and spring into action. The body’s circadian rhythm usually requires several hours of sleep at night and a short nap in the afternoon. Limit your naps to just 15-20 minutes, and make sure to get in most of your rest when it’s dark.
Dietary Changes
Unhealthy eating habits can be just as bad as an irregular sleeping cycle when it comes to fatigue. Too much sugar or caffeine might give us a very short burst of energy, but the resulting crashes can make things even worse.
One of the best ways to tackle fatigue is to eat a healthy, well-balanced diet and drink plenty of water throughout the day. Make sure you stick to whole food and organic options as much as possible. Avoid processed food, junk food, fast food, and anything else that can make you weak and sluggish.
The way you eat is also instrumental in maintaining a healthy diet plan. It’s best to focus on getting several smaller meals instead of three large ones. The size of each meal should be just about 300 calories, which is great for controlling blood sugar levels. This will prevent energy levels from dropping during the day.
Regular Exercise
Exercising regularly will keep your mind and body in shape, which will also enhance your everyday energy levels. You’ll also find it easier to fall asleep at night, as long as you make sure not to exercise a few hours before bedtime.
About half an hour of aerobics, swimming, or just walking can help to shed those extra pounds. Excess weight can often tire one out, so losing it will definitely help you feel lighter and more energetic.
When you’re feeling especially lazy, see if you can get in just ten minutes of low-impact exercises. Fatigue can often be caused by low levels of ADP or adenosine diphosphate, which is a chemical we need for energy metabolism. Moving about a bit will spark up our system, even if it’s something like singing, stretching, walking, dancing, or deep breathing.
Relax Properly
Yoga or meditation could help to relax you mentally and physically, which is important if you want to overcome your chronic fatigue. Many times, the stress in our body can make us feel tired even when there’s no underlying physical cause. With the right practices, we can learn to truly let go of our worries and find ourselves refreshed throughout the day.
Relieving the Stress
If you’re facing a high level of stress on a daily basis, it probably not enough to schedule a yoga session. Pinpoint the sources of your stress and make an effort to resolve these issues.
For instance, it’s imperative that you maintain a reasonable work and personal schedule. Working at a demanding job that you hate and then volunteering to host a huge birthday party is not going to help your fatigued state.
You might also find yourself skipping meals and eschewing personal time in order to accomplish your goals. At the end of the day, you simply have to give up some of these ambitions for the sake of your health and mental well-being.
Some things that you might consider for relieving stress including taking a vacation, switching jobs, and even attending marriage counseling if you have trouble in that area. Oftentimes, addressing the situation directly can itself be a stress reliever that can energize you.
Natural Supplements
The underlying issue for your fatigue might very well be related to your thyroid. It’s quite common for someone to have an overactive or underactive thyroid gland, with fatigue being one of the main signs that something’s wrong. Fortunately, there are quite a few natural supplements you might want to consider taking for this problem, especially when it comes to treating your fatigue. One of the best ones in the market today is called “Thrive Thyroid Support & Energy Metabolism”.
This supplement is specially formulated for metabolizing your energy and fighting fatigue in a natural manner. It does so by increasing our levels of iodine, zinc, and selenium, all of which can combat fatigue, problems in focus, brain fog, etc.
Avoid Stimulants
Avoid alcohol, nicotine, and the use of drugs altogether. This includes medication that has caffeine in it, especially if you’re taking it too close to bedtime. See if your medications are causing the fatigue in the first place, or perhaps even worsening it. Talk to your doctor about changing the prescription or at least the dosage if you suspect this is the case.
Even caffeine backfires if you start using it as a way to energize yourself. The same goes for sedatives, so take a good hard look at your intake and see if the problem lies there.
Conclusion
Fatigue is often cited to be among the most common health complaints in the United States. That bone-tired feeling can be highly disheartening and depressing when you have to go through it in the long term. This could take its toll on your body as well as distance your loved ones.
Fortunately, this condition isn’t something that you simply have to live with. Follow the tips above to enhance your eating, drinking, and exercising habits. Taking the right supplements would also be a tremendous help. Join some online groups and forums to get support and advice on the best options. You’re not alone in this struggle, so don’t think that fatigue can get the better of you!