Sometimes, unexplained fatigue may be an indication of underlying serious health concerns and requires prompt medical attention. But often fatigue and extreme tiredness are consequences of strenuous routine, too much stress, not getting enough sleep, poor nutrition, and even dehydration.
If you feel that you are overwhelmed by tiredness and cannot cope with your daily life activities then you need a few lifestyle adjustments. These modifications are either in your diet, physical activity, sleep patterns or simply in the water intake. Here are some evidence-based tips explaining how you can accomplish more without getting tired.
In some situations, fatigue is an indicator of serious disease and often you are not aware of this. For example, anemia, renal diseases, depression, fibromyalgia, liver failure, certain types of infections, and even cancer could be the potential reason behind why you are always feeling worn out and easily get exhausted.
So, if you are feeling extremely fatigued without any reason and this condition persists for several days, it is strongly advisable to seek medical diagnosis and treatment as early as possible.
A healthy and power-packed breakfast is the best way to kick-start your hectic day. Try to have eggs, whole grains, fruits, and dairy products for your breakfast that have large amounts of proteins, healthy carbs, fibers, and vitamins. In this way, you can avoid food cravings before lunchtime and save yourself from unhealthy weight gain.
Moreover, nutritionists recommend having a major portion of your total calorie intake for breakfast because eating high-calorie food is desirable for weight loss programs and can also protect you from fatigue.
If you want to stay fresh throughout the day, then you must follow this golden rule, “Don’t overeat and Never skip your meals”. There is simple science behind this rule; if you overeat, your blood glucose level undergoes fluctuations leaving you in the condition where you feel low blood sugar levels together with extreme bouts of tiredness.
Conversely, skipping meals is more dangerous because it would results in reduced energy supply to the brain and other vital organs, and slow down your metabolism causing weight gain. Eventually, you will feel sluggish and too tired to do even small chores.
While talking about fatigue and its causes, smoking and alcohol overuse is one of the reasons why you feel exhausted for most of the day. For some people, smoking increases energy levels and induces mental relaxation but this is all short-lived and is emerging as a major health hazard.
Evidence suggests that both alcohol and cigarette smoke contain harmful toxins that are extremely dangerous for your neurological wellness. Depression, aggression, lung cancer, and fatigue are some of the consequences of alcohol abuse and smoking too much.
Many times, the solution to your lethargic body is as simple as water. Staying hydrated and drinking at least 8 glasses of water daily is highly recommended to boost your energy level and keep going for the whole day.
An explanation behind the fatigue induced by dehydration is that when you are not drinking enough water, a significant drop in your blood pressure would occur that results in poor circulation, eventually reduced blood flow to the brain. Thus, fatigue and exhaustion take place even by small activities.
Sleep deprivation is the biggest reason behind complaints of less productivity and unknown tiredness. For your mind and body, sleep is as important as food so try to have an uninterrupted sleep of 7-9 hours daily so you can be more productive throughout the day.
Similarly, sleeping too much is also reported to increase the risk of lethargy and you may get easily exhausted. So it is better to have moderate sleep patterns so you may not disturb your circadian rhythms.
Stress and fatigue are directly linked to each other. Too much stress not only causes mental exhaustion but your physical health would also get affected. Muscle fatigue is a condition in which your muscles get too tired to do further activity and stress is the main culprit behind this type of fatigue.
Therefore, you should learn to control stress and have enough relaxation time. Reading a book, playing outdoor games, going for a walk, yoga, and meditation are some light and highly effective ways to relax your mind and body.
Usually, people prefer caffeinated drinks such as coffee and tea, to deal with the work overload and combat exhaustion. But such caffeinated drinks provide short relief from fatigue by manipulating brain chemicals and affecting sleep-wake cycles. And in the long term, especially with added sugar, daily intake of coffee and tea suppress your energy level and induce more stress and fatigue.
Try to minimize caffeine consumption as much as possible or replace it with non-caffeinated drinks preferably water, green tea, sugar-free energy drinks, or fruit juices.
Eating healthy and a balanced diet is a key to being more productive in your personal as well as in your professional life. Fresh fruits and vegetables, proteins, complex carbs, eggs, yogurt, whole grains, and certain dietary supplements will boost your energy levels and protect you from mental and physical fatigue.
In short, a healthy diet comprises foods that are low in calories, more filling, gentle on the gut, free of processed foods, and not too much sweet or sugary, and such diet will keep the optimal levels of energy throughout the day without letting you exhausted and worn out.
You are paying full attention to your eating habits, staying hydrated, and getting enough sleep but despite all, you are quickly running out of all energy that left you weary. This is simply because of a sedentary lifestyle and inadequate physical activities.
New research on fatigue and its causes showed that you can increase your energy levels by 20% and reduce the chances of fatigue by 65% by simply doing low-intensity exercises for only 20 minutes and 3 days a week. So, try to stay active to get more things done without getting tired.