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Chronic tiredness is a very common complaint these days and may be caused by a number of factors, such as inadequate sleep, stress, overworking, and depression.
Fortunately, there are some simple things you can fight tiredness and have sufficient energy.
Home Remedies for Tiredness
Here are a few lifestyle changes you can make to beat chronic fatigue.
1. Drink plenty of water
Drinking lots of water to ensure you are always hydrated is a good way to reduce tiredness. (1) Water helps increase energy levels.
Most healthy people should drink 2 liters of water every day.
2. Get plenty of sleep
Sleeping well at night can lead to increased alertness during the daytime.
Healthy sleep has been proven to increase ATP levels in the body. ATP is a form of energy, and higher ATP levels can keep you energetic and active during the day, making you more productive. (2)
3. Exercise regularly
Regular exercise is generally good for both your health and your psychological state. Spending less than an hour a day exercising can drastically combat fatigue and boost your energy levels.
Moreover, with the help of exercise, you can maintain a healthy weight.
4. Lose weight to gain energy
Excess weight can lead to exhaustion and decreased energy levels. The extra fat also strains your heart and can be a factor for many metabolic diseases.
A recent study demonstrated that overweight and inactive men tend to be fatigued more easily, whereas underweight women tire easily. (3)
5. Control stress
Psychological stress is a major contributor to fatigue. It makes you feel tired without any physical activity.
To reduce stress, try yoga or meditation or talk about your issues to people close to you or to a licensed therapist.
Prioritize tasks that are important (such as work), and try not to focus on unimportant issues or things you have no control over. (3)
6. Reduce alcohol consumption
Alcohol can mess with your sleep cycle and also decrease energy levels. Regularly drinking alcohol may be the cause of your chronic fatigue.
Reduce or avoid alcohol consumption to improve your productivity. (4)
Dietary Factors to Treat Tiredness
A healthy diet is essential for a healthy body. The key is to maintain a balanced diet. A meal with the appropriate amount of fiber, protein, and carbs can keep you full for more than 3 hours, so choose your meals wisely.
Eat for energy
If you have chronic tiredness, choose foods that can increase energy levels.
The glycemic index (GI) is a rating system for how carbohydrates affect your blood glucose levels. Low-GI foods release energy slowly and keep you energized for longer. These include green vegetables, whole-grain foods, and nuts. (5)
Eat small, frequent meals
Power snacks help you become energized the whole day and prevent fatigue. Healthy snacks include nuts and sprouts. (7)
Here are some foods that can increase your energy levels and help you maintain good health:
- Oatmeal – Oatmeal contains complex carbohydrates that have a lower GI rating. It contains lots of dietary fiber (such as β-glucan). Oatmeal is also linked to higher serotonin levels, which improve mood, enhance memory, and decrease fatigue. (8)(9)
- Bananas – Bananas are rich in carbohydrates, dietary fibers, vitamin B6, potassium, and other minerals. They are also delicious (as a bonus!) and can help you feel energized for longer. (10)
- Yogurt – Yogurt contains simple sugars, such as lactose and galactose. These sugars release energy quickly. A recent study showed that yogurt consumption for more than 15 years lowers the risk for hypertension. (11)
- Sesame seeds – Sesame seeds are rich in protein and magnesium, both of which help in increasing energy production in the body. (12)(13)
- Sweet potatoes – Sweet potatoes are rich in vitamin A, carbohydrates, and other nutrients that may help provide energy to the body. (14)
Additional Tips to Beat Fatigue
Here are a few additional tips you can follow to beat fatigue:
- Try counseling or cognitive-behavioral therapy (CBT) to improve your brain fight fatigue.
- Reduce caffeine consumption.
- Exercise for half an hour every day to release endorphins that boost energy levels and mood. (15)
Can self-medication cause tiredness?
Yes, self-medicating without the proper advice and guidance of a doctor may do more harm than good to your body. Common medications that may cause tiredness when used improperly are antidepressants and antipsychotic drugs.
Should I take tiredness seriously?
Yes, chronic tiredness is not normal and may be a symptom of other bigger underlying issues. It is best to consult your doctor for a proper diagnosis and treatment if you are suffering for a long time. (16)
A lot of factors contribute to your body’s energy levels, including physical activity, general health, body weight, mental health, sleep patterns, and diet. Follow the lifestyle changes given above and observe if there is a difference in your energy levels.
If you still feel lethargic and tired, it may be time to schedule a doctor’s appointment for an evaluation.