Fatigue is a feeling of tiredness that can come on suddenly or gradually. You can't get rid of weariness by enough sleep all weekend. It's not about how much sleep you get, but about how well you take your good night's sleep.
There are two sorts of exhaustion: physical fatigue and mental fatigue and it is not easy to fight fatigue. The incapacity of muscles to maintain our physical performance is referred to as physical fatigue and the reduction in cognitive performance caused by extended cognitive exertion is referred to as mental fatigue.
Many cases of exhaustion are caused by stress, lack of sleep, bad diet, and other lifestyle factors.
Common Causes of Fatigue
It is a state of persistent tiredness that is distinct from ordinary lethargy. A variety of underlying issues could be causing your constant tiredness, such as exhaustion, an itchy or runny nose, a headache, and nasal congestion are all symptoms of allergic rhinitis and hay fever. People may be intolerant to particular junk food if they find themselves sleeping more than usual after eating it. Hence, it is suggested to include more potassium, carbohydrates, and whole grains in your diet.
Allergic rhinitis is a prevalent cause of persistent fatigue; however, it is treatable and self-managed. Anemia, another cause for fatigue, is a disorder in which the body doesn't produce enough red blood cells. Also, if the thyroid in the body is underactive, it may result in slowing down the metabolism process and make one feel sluggish and extremely tired. Another key cause for fatigue is depression which affects twice as many women as compared to men and is often hereditary. Especially in the winters, some people experience seasonal affective disorder, which causes feelings of exhaustion and despair.
Fatigue v/s Sleeplessness
Fatigue can make it difficult for a person to get out of bed in the morning and carry out their regular activities, such as employment, housework, and caring for others and themselves.
Sleepiness can arise when a person does not get enough excellent quality sleep or they are not stimulated enough. It can also be a symptom of a sleep-related health issue, such as sleep apnea or restless legs syndrome. Sleepiness, unlike fatigue, is more likely to be temporary and is usually treated with regular and consistent sleep.
The major symptom of tiredness is exhaustion from physical or mental effort, but fatigue is a common sign of clinical depression, which can be caused by difficulties such as sleeplessness and other lifestyle issues. It could also be the result of a persistent illness. Some common symptoms of fatigue are aching or sore muscles, apathy and a lack of desire, daytime drowsiness, difficulty concentrating or learning new tasks, headache, irritability or moodiness, decreased response time, and blurred vision.
Top 5 Ways to Combat Fatigue
Fatigue can have many negative consequences, ranging from decreased attention span to impatience, rash risk-taking, lower productivity, and so on. The aforementioned negative effects highlight the need to recognize fatigue and doing everything possible to handle it. To regain your energy and stay free from fatigue, try the following self-help ways to make you feel better!
Get Up and About
Even a short-term 15-minute walk can provide an energy boost, and the advantages rise as one engages in more physical activity. Try moving around whenever possible, even if it's only pacing in circles while on the phone. If you can't go to the gym or a yoga class, try something easy like walking around the block or gardening.
Regular exercise is a natural energy enhancer as it sends oxygen-rich blood to your heart, muscles, and brain. Try to work out for at least one hour every day, if you're feeling fatigued, stretch yourself with some yoga and you will feel more energized.
Yoga can make you more mindful, energetic, and self-assured, and with deep breathing and static positions, it increases the amount of oxygen in your system and helps you feel more energized. In the long run, regular exercise will make you feel less weary, giving you more energy. All forms of exercise deliver oxygen-rich blood to your major organs, muscles, and extremities while also removing weariness.
Have a Healthy Diet
If the blood sugar level lowers in our body, our mind begins to run on fumes, and we become drowsy. Eating regular meals and healthy snacks every 3 to 4 hours is an excellent way to maintain energy levels. Snacks that include protein and slow-burning carbs, such as banana slices or cereal with berries, are optimal for long-term blood sugar control.
Choosing meals that include grains, fruits, vegetables, and healthy fats is necessary as the body slowly breaks these down. Eating regular meals and nutritious snacks every 3 to 4 hours, rather than a substantial meal less frequently, is an excellent method to maintain energy throughout the day.
If your head begins to droop, eat a snack that will provide you with enough energy to get you through the rest of the afternoon!
The eight-glasses-a-day rule does not have to be rigorously followed, but it does ensure that you get enough fluids to keep your body hydrated. Dehydration, especially after exercise, can make you feel fatigued and lethargic. Dehydration causes sluggishness and impairs mental agility and focus.
The color of your urine can tell you if you're drinking enough water; if it's straw or pale-colored, you're appropriately hydrated. If it is dark in hue, it indicates that more water is required. When your urine is light in color and you don't feel thirsty, you're well-hydrated.
Every few hours, try to get to the fridge or water cooler for a refill as the stroll will also assist you in remaining awake. If you are feeling tired, a glass of water will instantly revitalize you. Keeping a small bottle of water with you wherever you go is a very healthy and wellness practice and does wonder.
Cut Caffeine Intake
The best approach to avoid caffeine is to progressively discontinue all caffeine-containing beverages over three weeks. Caffeine is present in coffee, cola, energy drinks, as well as various pain relievers and herbal medicines. Try going a month without coffee to see if you feel less weary. Be aware that you might experience headaches due to non-consumption of caffeine, but do not deter.
Caffeinated drinks are thought to generate energy and offer a lot of health benefits as well. However, it only provides a temporary increase in energy. We may feel fatigued while working when the effect wears off. The danger of drinking too much caffeine to keep your energy levels up is that you may grow so reliant on it that it loses its effectiveness in keeping weariness at bay over time. Fresh fruit juices, on the other hand, can be just as effective.
Reduce Stress Levels
There may be some truth to the cliché that worrying will not add an inch to your life. To deal with stress levels, you must first identify what is causing you to feel anxious, whether you need a weekend break to regroup or cut your work hours, finding a means to destress is a beneficial treatment.
Finding a means to de-stress by going to the gym, doing yoga, listening to music, reading, and indulging in relaxing techniques can boost your energy and help you manage stress. Try to incorporate soothing activities into your daily routine. This could be going to the gym, doing yoga or tai chi, listening to music, or reading; whatever calms you down will boost your energy.
You can manifest the health, vigor, and happiness that you desire and deserve by also using endorphins. Avoiding coffee, eating a nutrient-dense lunch and dinner, selecting the correct snacks, and having a quality sleep will help you stay energized and focused throughout the day. You may be able to promote excellent sleep patterns, fall asleep easily, and stay asleep all night if you manage your energy levels and maintain optimal health.
When you will not have a lack of sleep and iron deficiency, your body can better balance its energy levels throughout the day. It's an energy cycle that your body requires to keep you energized and engaged throughout the day. The aforementioned top 5 effective methods will help you stay energized by remaining free from lethargy and focused on what has to be done throughout the day!
You can also get medical advice if nothing is working for you.
Authored By: Bhavishya Pahwa
About the Author : Bhavishya Pahwa is a budding writer who has always confided in a pen. He believes that art is a cure-all and that introspection followed by writing can add to the sanity of the world.