You must have felt tired at least once. The cause may come from your being in stress and having an unreasonable diet. Sometimes, an underlying medical condition is why you’re always tired.
In this article, I will guide you on ways to help you end fatigue caused by lifestyle, nutrition, and psychological issues.
If your problem does not improve even with rest and lifestyle changes, talk to your doctor to find out and get treatment in time.
Why Are You Tired?
Feeling tired for a long time makes you not interested in completing any work. Its causes can come from conditions such as diabetes, fibromyalgia, sleep disorders, and eating disorders.
Also, you may experience prolonged fatigue if you do not get enough sleep or use caffeine with psychological instability, anxiety, or emotional disturbances.
To end this uncomfortable state, you need to identify what makes you tired at all times of the day. After that, you will need to adjust your lifestyle and eating habits and treat some psychological problems.
Each fatigue cause will have a different solution. So, refer to the instructions below to regain energy quickly and effectively.
1. Dietary
Your diet directly affects your health. If you do not provide enough energy for your body, staying active and excited to complete all tasks will be difficult.
Make sure your diet follows these guidelines:
- Drink enough water:
When the body is dehydrated, the organs cannot perform their functions. An adult should provide the body with at least 2 liters of water per day.
However, the above numbers are only approximate. Depending on your job nature, the water you need to provide your body will differ.
- Control caffeine
Some people enjoy coffee, tea, or coke daily. These drinks can help keep you mentally alert. However, drinking too much caffeine will always make you stressed and irritable and reduce work performance.
- Do not skip meals, especially breakfast
Fasting will adversely affect blood sugar levels. Skipping breakfast will make your body not have enough energy to start a new day.
So, eating breakfast and not skipping meals is a good habit for keeping an energy abundance throughout the day.
- Have a healthy menu
Increase your intake of fruits, vegetables, and low-fat dairy products. Also, minimize sugar, fat, and high-fat foods in your meals.
For women, iron supplementation is necessary. Iron-rich foods like lean red meat help users limit anemia and frequent fatigue.
2. Sleep
Insufficient sleep or poor quality sleep are also common causes of your fatigue. If you’re having a poor-quality sleep and don’t wake up feeling refreshed, try following these guidelines:
- Get enough sleep
Young children spend more time sleeping. Teenagers need 7-10 hours a day to rest. Meanwhile, an adult needs more than 8 hours per day.
- Do not drink caffeinated beverages
Caffeine is an ingredient that causes insomnia, especially when consumed after dinner. If you regularly drink tea and coffee in the evening, consider kicking this bad habit for a healthier lifestyle.
- Experiment with relaxation techniques
If you often toss and turn in bed before falling asleep, experiment with different ways to relax. For example, you can turn on melodious music, use scented candles and essential oils, focus your breath, or imagine a peaceful scene.
You should avoid sleeping pills or watching TV in bed. In addition, you should stay away from electronic devices before bed because their blue light negatively affects the brain.
3. Lifestyle
Life habits such as smoking, limiting exercise, or using stimulants are also why you are always tired. Here are some changes you can make for a better mental and physical state:
- Stop smoking and using stimulus
The carbon monoxide in cigarette smoke reduces oxygen respiration, affecting energy production and making smokers constantly tired. Meanwhile, stimulant abuse endangers the users’ mental health in the long run.
- Get regular exercise
Cut down on the time you spend sitting at the TV or computer, and instead, increase your physical activity. Simple exercises will help you maintain weight, reduce anxiety and sleep better at night.
- Dealing with workplace issues
Work is part of your life. If the daily tasks are too stressful with many conflicts that make you tired, solve all these problems quickly. The first simple step is to talk to your colleagues and superiors to reduce mental stress.
4. Psychological Issues
In some studies, 50% of people with frequent fatigue attributed it to psychological factors. When there is too much pressure and no joy, you will always feel tired and have no interest in everything.
It will take a lot of time to solve your psychological problems thoroughly. And here are the most straightforward methods you can apply.
- Take a look at your lifestyle
Identify issues that keep you stressed, anxious, or depressed. An accurate assessment of your lifestyle will help you make more precise adjustments.
You should also seek professional advice if you need to gain experience dealing with personal, family, or professional issues.
- Relaxation
Relaxation will help stop worrying and prevent the body from running out. Try pretty simple relaxation methods, like meditation and yoga. These methods help reduce adrenaline levels, allowing your mind to recover and your body to relax.
- Take a break after stressful working hours
Keeping yourself busy will tire you. Arrange your time correctly so you can tackle the top priorities while still being able to relax and have fun.
5. Dealing with the Energy Slump
Low energy, drowsiness, and fatigue after lunch are familiar to most people. It is almost impossible to prevent this condition.
However, there are ways to stay in top shape to be ready to work and enjoy life:
- Have a healthy lifestyle and get enough rest.
- A nutritious lunch is rich in protein and carbohydrates. Protein will provide the amino acid tyrosine to keep the mind awake, while carbohydrates help the body regenerate energy.
- Move around or do some simple exercise for a few minutes to improve blood flow.
Conclusion
Hopefully, through my detailed instructions above, you will understand the great tips for handling this complex condition. Find a way to stay energized and alert, ready to handle whatever task you assign at any time of the day.
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