Have you recently felt exhausted and unable to be as productive as you would like? Well, you are not alone. Getting tired or fatigued easily is prevalent in older individuals and sometimes, this condition can be alleviated by resting.
However, if you consistently feel fatigued for no apparent cause, and the feeling persists despite getting enough sleep, you should schedule a visit with your doctor. Your exhaustion may be a sign of a more serious condition, especially if it interferes with your daily activities.
On the other hand, if your tiredness is brought on by factors like work habits, lifestyle, or everyday activities, listed below are some simple measures you can follow to fight it off.
- Develop Healthy Eating Habits
To help you maintain your energy levels throughout the day, you must learn how to develop healthy eating habits. You can do it in a variety of ways, some of which are listed below.
- Eat carbohydrate-rich foods – Consuming carbohydrate-rich foods is part of a well-balanced diet. Carbohydrates provide the body with glucose, which is then converted into energy to support biological functions and physical activity. Some carbohydrate-rich foods include quinoa, oats, banana, sweet potato, beets, and apples.
- Eat green leafy vegetables – Leafy greens are nutrient-rich foods that help improve one’s health. For instance, dark leafy greens are excellent sources of vitamins A, C, E, and K, as well as B vitamins required to convert food into usable energy.
- Drink enough water – Make sure you always stay hydrated. Being mildly dehydrated can sometimes make you feel tired. Drinking enough water can help replenish lost fluids, especially after exercise. Furthermore, water helps keep your energy going because it fuels your muscles, including the brain.
- Take Supplements
You can always take supplements if you believe that the food you eat is inadequate and lacks the nutrients you require on a daily basis. There are tons of food supplements available in the market today, such as Vitamin D, A, B, and collagen. You can take supplements used in cognitive function to help you have the brain power you need for work.
- Maintain Good Sleeping Patterns
Poor quality or insufficient sleep may cause fatigue, but having sound sleeping habits can make a big difference. If you don’t currently have good sleeping habits, try the following methods to help you gradually develop them:
- Set a goal – Decide to go to bed at a certain time each night. Calculate the hours needed to achieve the recommended seven to eight hours of sleep. Be consistent and make sure your alarm goes off at the same time every morning.
- Set the mood – Be sure to create a cozy atmosphere and a calm and silent environment in your bedroom. Removing all electrical devices, such as television, computers, and cellphones, may help set the mood for sleeping right.
- Limit caffeine intake before going to bed – There’s a high probability that you’ll have difficulty sleeping when you drink caffeinated drinks before bedtime. Sleeping issues are typically the most noticeable negative effect of caffeine intake so it’s best to avoid it. Additionally, studies have indicated that consuming caffeine close to bedtime interferes with circadian melatonin rhythms, delaying the start of sleep.
- Take time to relax – One of the most prevalent causes of insomnia is worrying when lying in bed. Test out various relaxation methods until you find one or two that are effective. You may, for instance, imagine a peaceful location, concentrate on your breathing, or repeat a soothing phrase silently.
- Be More Active
Having an active lifestyle helps boost your energy, while a sedentary lifestyle leads to fatigue. In addition to being good for the body and mind, physical activity has many other benefits. So, it is essential to be active. Here are some of the things you can do to achieve an active lifestyle:
- Incorporate more movement in your daily routine – Energy levels are increased through physical activity, whereas a sedentary lifestyle is believed to cause exhaustion. The benefits of physical activity on the body and mind are numerous. You can slowly inject physical activities in your regular routine by using the stairs instead of the elevator and occasionally taking short walks.
- Do exercises that promote better sleeping habits – Low-intensity exercises are ideal for boosting mood and energy while reducing stress and fatigue. Exercises like yoga and Pilates are some examples of low-intensity exercises.
Developing healthy eating and sleeping habits, taking supplements, and living an active life are some of the ways to fight off tiredness. It takes time to achieve it and you need to put in the work to make it happen. The key is to keep it consistent and have the discipline to follow through and do it.
If you want to fight tiredness, just make the little changes mentioned above and enjoy an energetic and productive life.