It is no surprise that our lives have gotten faster than ever, with new challenges and targets cropping up every day. Such a fast-moving and testing life have led people to experience tiredness and fatigue regularly.
In this particular write-up, we shall discuss everything about fatigue in-depth, which will help you form a more profound understanding of your body.
What is fatigue?
In simple words, fatigue is a physical or mental state in which the person experiences extreme tiredness coupled with a powerful desire to sleep and withdrawal from daily activities.
What causes fatigue?
Some of the most commonly found causes of fatigue include lack of sleep, overexertion, jet lag, unhealthy food consumption habits, insufficient physical activity, excessive intake of alcohol and drugs, etc.
What are the symptoms of fatigue?
Symptoms may vary from person to person, but some of the most frequently experienced ones are dizziness, headache, body ache, irritability, moody behavior, sore muscles, disinterest in daily tasks, physical weakness, sleepiness, etc.
Now that we have basic knowledge about it let us understand how we can fight fatigue. Here’s a list of the top 10 ways to get rid of weakness and fatigue:
Most people fail to realize that not drinking enough water can result in fatigue. Studies have proven that lack of water can make you feel tired and inactive. Drinking water will help you energize instantly and get you working again. Consumption of H20 allows the brain and body to get charged because of oxygen in it. When oxygen flows through the mind and heart, it will enable the entire body’s excellent functioning. Therefore, having a large glass of water after having a tiresome day will boost your energy and help fight fatigue.
As mentioned previously, the lack of activity is one of the most common causes of fatigue. Therefore, as difficult as it may seem for you to get moving, it is vital for your body to get back on track. Exercise improves your cardiovascular system’s functioning, relieves muscle weakness, and affects overall health positively. Besides, exercise also boosts endorphins in the nervous system, which reduces body pain, general weakness, and promotes healthy well-being. A low-intensity workout, a quick jog, or a calming yoga session can help you fight fatigue effectively.
Fatigue is a common result of overexertion. When the body has drained off its stored energy, you may experience general weakness. At such times, a quick power nap can come to your rescue. Your body and mind can get drastically benefited from a short 15-20 minute nap. Because of such a short duration, you will not feel drowsy and tired after waking up. Power naps are known to boost your energy level and allow your body to start getting productive again. Therefore, as strange as it may sound, fall asleep for a little while to fight fatigue as it will allow you to wake up feeling refreshed and alert.
Practice Deep Breathing
Deep Breathing is found to be one of the best ways to reduce stress levels and general weakness. When you breathe deeply, the body’s oxygen intake increases and this oxygen is used as an energy source, which will make your tired muscles feel refreshed. Slow and deep breathing also helps in controlling blood pressure, which will help with uneasiness and tiredness. When you actively take time out to practice deep breathing, your mind relaxes, and your body organs function at their optimal level. All these things will ultimately help you deal with fatigue.
This may sound fancy but inhaling fragrant substances helps in soothing your mind and offers healthy detoxification. Lighting up some aromatic candles or applying some essential oil can deeply relax your senses and help with fatigue. Some of the most relaxing essential oils are rosemary, ylang-ylang, tea tree, lavender, etc. And to boost energy, peppermint, orange, and lemon ones are recommended. Combining aromatherapy with massage can prove an excellent measure to beat fatigue as it will soothe your body and mind and help achieve a sense of tranquillity.
Undoubtedly, your sleep pattern can significantly affect your health and other aspects of your life. When your body does not get enough sleep to restore energy, it will eventually drain out and leave you fatigued and tired all day. To avoid this, fall asleep early enough so you can get at least 8 hours of rest at night. This will help you re-energize and solve other problems such as indigestion, depression, restlessness, etc. Additionally, it will also keep you from falling asleep at an unusual time during the way, which will make you feel drowsy for a long time.
Explore a Hobby
Fatigue is a common result of boredom sometimes. When you don’t have a well-planned routine or have a couple of days off, you may feel bored due to the monotonous and lazy lifestyle you have caught. To keep you from that, engage in your favorite hobbies. Groove to your favorite beats or have a full-fledged karaoke session. This will keep you from getting bored, boost your mood, and keep your body moving and happy. Indulging in your hobbies is also considered to be therapeutic and healing.
Our current lives deeply revolve around the internet and various media platforms. Unknowingly or knowingly, the digital world dramatically negatively impacts our minds, and an overburden of it can leave you to feel tired and weakened. To keep yourself from that, practice digital detoxification at regular intervals. Distance yourself from electronic devices and smartphones for a while, and allow your body to heal in the natural air. This will induce a different kind of freshness and positivity, which will keep most of the health problems and fatigue at bay.
Get Your Mental Health Checked
Mental exhaustion can also lead to fatigue, and ignoring this can lead to severe issues when you feel tired due to an underlying mental health issue, symptoms such as irritability, lack of concentration, loss of interest, etc. Fatigue is also found to be a common symptom of depression, anxiety disorder, schizophrenia, etc. Therefore, if you are experiencing continual mental fatigue, seeing a therapist will help you understand your issue’s core and ensure proper treatment to overcome your consistent tiredness.
Eat Nutritious Food
Your fatigue could be a result of an unhealthy diet. If your food intake is not nutritionally sound, there are high chances that your body is not receiving enough energy and will ultimately enter a state of overall tiredness. Eating the right food at the right time can significantly help in overcoming fatigue. Certain food items such as walnuts, almonds, bananas, and sweet potatoes provide instant energy and help you get rid of fatigue. Besides, dark chocolate, yogurt, green tea, warm milk, etc., will allow your body to relax and feel refreshed.
Apart from these, some other measures that can help you fight fatigue are as follows:
- Opt for talking to a therapist
- Reduce your caffeine consumption
- Avoid alcohol
- Consume food with vitamin B12
- Consider your allergies
- Keep up with your body clock
- Keep munching
- Control your blood sugar level
- Eat food that is rich in fibers
General tiredness and experiencing episodes of fatigue can be resolved by undertaking some health measures. However, if you are experiencing persistent fatigue, there may be a serious reason for it, and seeking medical help would be the best possible suggestion. Let us understand when you should worry about your condition.
When should you see a doctor?
If your fatigue has lasted for more than two or more weeks, after having tried all the basic solutions, it is time for you to book a doctor’s appointment. Some other warning signs are:
- Vomiting blood
- Severe and persistent headache
- Chest pain
- Fastened heartbeat
- Severe pain in the back and pelvic
- Negative or suicidal thoughts
- Abdominal pain
- Unnatural bleeding, etc.
In conclusion, fatigue can result from poor nutrition, insufficient sleep, lack of activity, etc. resulting in temporary and persistent health issues. There are certain standards and requirements to keep your mind and body healthy. When these standards are not met, it may result in a fatigued state, which deteriorates the person’s quality of life. Up to a great extent, fatigue can be treated by ensuring just a couple of health factors. But if it lasts for a long period of time, even after meeting all the demands of your body, then do not neglect your condition and see a doctor as soon as possible. The above-given information and the list of measures will certainly help you avoid and overcome fatigue. Always take care of your body and mind, and you will see how they take care of you in return.