Tips To Beat Tiredness and Fatigue
By Ben Walker
How often do you feel too tired to do anything? Sometimes completing simple tasks can even feel like an uphill battle. Do you feel that you are suffering from something more than mild depression and anxiety?
Perhaps you are in a cycle of tiredness and fatigue that has remained consistent. This condition can be chronic and stick with a lot of people.
Feeling exhausted can impact our mental health severely. This issue is particularly associated with young professionals who work long hours and get stuck in a cyclical routine they can’t reverse.
How do we develop a cycle of tiredness and fatigue?
A cycle of tiredness and fatigue is a result of exhaustion.
These feelings of burnout come from physical and mental factors.
Firstly, when it comes to physical and mental health, one influences the other. Mental factors such as stress, depression and anxiety can weigh down your physical health. Physical factors such as poor diet, lack of exercise and alcohol consumption can affect your mental status.
Once people feel they are in an unhealthy cycle, they are demotivated, confused and perhaps irritated by the initial steps to get them out of the rut.
The best way to stop the tired cycle is to start small. Today I am going to go through four easy steps to help feel energised and motivated again.
Exercise is essential for keeping healthy mind and increasing stamina. Physical activity releases endorphins and serotonin in your body. These hormones increase feelings of positivity, happiness and promote relaxation. Exercise also decreases your resting heart rate, meaning your heart can pump blood around the body with less effort. This means water and nutrients are transported around the body very efficiently, increasing your levels of energy and stamina.
Aerobic exercise is the activity for boosting energy levels and increasing blood flow. Activities like light jogging or cycling are a great place to start if feeling tired and restless.
Nutrition is essential for maintaining adequate levels of energy throughout the day. One thing everybody forgets is to drink plenty of water. Staying hydrated is particularly important for transporting oxygen and nutrients around the body. When we’re dehydrated, these nutrients don’t get to our cells or our brain, causing us to lose focus and become fatigued. It is important to remember to drink plenty of water throughout the day.
B Vitamins are also important for boosting our energy levels. Vitamins such as B1, B2 and B12 should be consumed or supplemented daily. Here are some foods that contain these nutrients:
- Green Vegetables
Clarity Pointe Alzeheimers center has shown that B vitamins help stimulate the mind and decrease the rate of memory loss throughout a person’s life span. This means that including these vitamins regularly in your diet can reduce the risk of conditions such as Alzheimers or Dementia.
In terms of what to avoid, you should reduce your intake of sugar, caffeine and alcohol consumption. All of these products only stimulate your mind but then start to dehydrate your body after a short period of time.
Sleep is another key factor for waking up energised and taking on your day. Inadequate sleep levels can have you feeling tired from the moment you wake up. Firstly, it is everybody’s responsibility to get to bed at a reasonable time.
Going to bed late only makes you restless before trying to get some rest. This is a bad combination and you could spend hours trying to fall asleep. The common term for this is being “overtired”. Also, other habits such as snacking late at night will affect your sleeping patterns. Make sure to get to bed early and wake up at a reasonable time. This will help build your stamina and reduce feelings of depression. Also, it’s important to wind down and not do anything too interactive before bedtime. This gives your mind a chance to settle before getting some rest. Finish work earlier before sleeping and don’t watch too much TV.
Other Tips For Good Sleep:
- Make sure to have a comfortable mattress
- Clean Room (Helps Mentally)
- Suitable Pillow (Supports Neck)
If you’re carrying a lot of weight, this can put strain on your heart and decrease blood flow. This will make you feel irritated, sluggish and less relaxed in the evening. Being in this tired state will decrease your chances of getting quality sleep and also make you feel strung throughout the following day. Make sure to follow all the steps mentioned in this article to monitor your weight levels.
Furthermore, if you’re job requires you to sit for long periods of the day, remember to get up and walk more and stay active on your feet. This helps keep a healthy metabolism, which is essential for weight loss.
About the Author
This article was brought to you by Ben Walker from London Fitness. As a personal trainer, Ben has seen many people suffer from tiredness and fatigue. The key to get motivated again is taking baby steps, Write down your goals and go from there. Good luck!