Fatigue, which is also known as a counterpart of tiredness, lethargy, exhaustion, and listlessness, is a physical or mental state of being weak tired. Although mental and physical fatigues are separate, these 2 conditions often go along with each other – if a person is exhausted physically for too long, they will also get mental tiredness. Nowadays, we have too many things to concern about and our works sometimes are overloaded that lead us to the terrible fatigue. That is the reason why today I decide to introduce 20 tips on how to reduce fatigue and I think they will be extremely good for you!
I. Reverse Fatigue With Foods:
If you need to drag yourself throughout the day, it will be likely that you get a terrible fatigue at a random moment. If you decide to get rid of it by taking a pill or a concoction, I recommend you to stop this thought. Drugs will never be the best solution for any diseases. Experts always advise patients to make use of foods first to deal with every situation. Thus, in the first part of my writing today, I encourage you to stock and use the 12 super foods below and learn carefully how to reduce fatigue by these natural ingredients.
With the perfect combo of complex carbohydrates, slowly digested protein, and fiber, lentils are the ideal energy food for you to consume. 1/2 cup of cooked lentils gives you more protein than an egg and more than 1/4 of your daily dose of fiber. That is because they do not require soaking. In fact, you can cook lentils in a piece of the time it takes to make beans. You can use lentils to beef up protein in veggie burgers, salads, and soups.
2. Icelandic Yogurt:
This creamy, thick concoction gives Greek yogurt some hard competition. The main separation between Greek and Icelandic yogurts is their own fat content. While Greek may or may not include fat, Icelandic yogurt is just made with non-fat milk, so it is proven to be fat-free. If you cannot get Icelandic yogurt to apply, you can opt for fat-free Greek yogurt.
Melons, such as honeydew, watermelon, and cantaloupe are not just bursting with energizing minerals and vitamins. With 90 % water within their weight, melons can help you fight against fatigue by keeping you hydrated. There is really bad news that even mild dehydration can weaken your mood and energy. You should drink a cup of watermelon or diced cantaloupe; bring to work a hydrating mid-morning snack or a melon-packed salad to eat for your lunches.
For more foods that guide your through how to reduce fatigue naturally, you can check out the simple superfoods.
4. Farmer’s Cheese:
You should ditch the fat-filled butter, margarine, cream cheese and add more protein to your morning meals with farmer’s cheese. It is made from the milk of sheep, cows, or goats. 2 tablespoons of farmer’s cheese deliver 4 grs of high-quality protein for only 2,5 grs of fat and 40 calories.
Many researches show that coffee can help people reduce the risk of stress as a huge energy buster. Researchers discovered that those people who sipped 2 to 3 cups of caffeinated coffee per day were 15 % less likely to get stress than those who downed less than a cup a week. Women who drank 4 cups of coffee a day fared better, reducing their risk of getting blues by 20 %.
When guiding you on how to reduce fatigue, I cannot neglect walnuts. They are one of few natural sources of melatonin – an important hormone that your body produces naturally after the sun goes down in the evening. Melatonin regulates the body clock and it can make you feel sleepy. When you sleep more soundly, you will have more energy to go through the day. But as you become older, your body produces less of melatonin. If you are not willing to go the supplement route, you should choose walnuts as an ideal nighttime snack. You should take a double dose of walnuts; then mix them with tart dried cherries to serve them together. Walnuts can be great ingredients to make a great topping for a fresh salad or sprinkle over fruit smoothies.
Crab is not only a tasty super-lean protein source, but it is also rich in vitamin B12, which help you balance mood and fight against the tiredness. Vitamin B12 also helps to keep red blood cells stable and healthy, so they can pump up oxygen to your brains, allowing us to think positively, clearly, and we will feel energized. Vitamin B12 is just found naturally in animal foods, such as fish, meat, and chicken, so it might be likely to fall quickly behind on daily needs. You should consider crab an effective and tasty source. You can buy crab canned for a speedy addition to pasta, salads, and risotto.
8. Green Tea:
If you are not a coffee drinker, you should pick up green tea to use. It is rich in L-theanine – an amino acid that can make you feel invigorated and alert without the jitters you can take from coffee. This compound can also protect your body against energy-robbing diseases like the common flu or cold. When you take a green tea supplement twice every day for 3 months, you will be 23 % less likely to be sidelined by these 2 diseases for over 2 days.
9. Brown Rice:
Brown rice is not just packed with complex carbs. It is also the top magnesium source. That is good news that low levels of magnesium can hinder the body’s energy metabolism. Just one cup of brown rice that is cooked delivers more than 1/4 of the magnesium that women need in a day and 1/5 the amount men require.
You should better know that if you want to get healthy body with full energy, you should build a good digestive system first, so to improve digestion, you should read great taste no pain and the honey garlic and vinegar miracle.
Eating a balanced snack every three to four hours can help you prevent dips in blood sugar level that leave you listless and lethargic. Edamame might be one of the smartest picks overall. It is not only balanced perfectly with slowly digested complex carbs, healthy fat, and fiber, it also packs a whopping 16 grs of protein a cup for less than 200 calories. Moreover, it is rich in B vitamins and magnesium that your body needs to transform carbohydrates into energy. In brief, you should make your own snack packs by covering cup-sized portions of frozen edamame into baggies.
11. Low-Fat Milk And Whole-Grain Cereal:
Eating whole-grain cereal and low-fat milk regularly is the ideal tip on how to reduce fatigue as they will help you to refuel after a workout or start your day on all cylinders. They will serve you up with an energizing mix of slowly-digested complex carbs, protein, and fiber. Moreover, it is really simple for you to prepare the meal within less than a minute. For even more muscle, you can pick up a cereal that has been fortified with iron, which is responsible for delivering oxygen throughout your body. And do not forget to add some sliced strawberries in the meal. Vitamin C contained in strawberries will help you absorb even more of the cereal’s iron.
II. Reverse Fatigue With Good Living Habits:
In the second section of this writing, I would like to guide you on how to reduce fatigue with some good habits. You should make sure that you are applying more than a half of these routines. In fact, everything you are about to learn below is really simple, so that you will not meet any difficulty when reading and applying them. They all come from your own life and the environment around you. If you can do so, you will no longer need to worry about fatigue and exhaustion.
1. Protect Your Health:
When you do not get enough sleep, you are compromising your own immune system. Dark colored products, such as berries and broccoli, which are high in antioxidants, are the ideal choice. You should choose Emergen-C, a powder supplement that you can add to water, can help to boost energy and bolster the immune system.
2. Carpooling Or Taking The Bus:
If you are tired, there will be a good chance for you to run late for work. That will make it inconvenient to use a kind of public transportation. However, it is better to “slink” pass your boss’ office door at 9:00 or 10:00 than to fall asleep on the desk.
I know that because I used to be there. An effective solution for this situation is that you should actively sleep on bus or other public transportation. It will be better if you catch a bus, you will not need to drive, just sit down, close your eyes, and sleep throughout the way to your office. After that, you will feel more energized and ready to go.
3. Get Into The Sun:
15 minutes in the sun will have increase the level of vitamin D inside your body. You should know that Vitamin D and vitamin B are responsible for fighting tiredness. Those people who have to deal with deficiencies often face tiredness, aches, moodiness, and even stress.
4. Dividing Your Large, Heavy Meals Into Several Smaller Ones:
Spacing out your meals will help you regulate the blood sugar and also boost your energy throughout the day.
Moreover, you should avoid fatty, processed foods, sweets, or foods that contain white carbohydrates. They do not provide you with enough nutrients, and they are easily digested and absorbed. That means you will feel energized initially and torpid shortly after all.
5. Avoiding Caffeine:
If you drink too much caffeine, your body’s response to it will modify. After that, you may drink up to 8 cups of caffeine drink and still feel torpid – but this does not mean you will not get the dehydration, headache, irritability, and other unwanted effects that are resulted from caffeine-overload.
Instead, you should attempt to consume an energy boosting food, such as salmon, spinach, almonds, oranges, or blueberries.
6. Spending Time Under Bright Light:
Sleep experts suggest this habit will help you feel more alert. In 2007, there is an entire study of women that had been suffering from breast cancer, showing that increased exposure to bright light during chemotherapy reduced the risk of getting fatigue and helped people sleep better.
7. Resisting The Urge To Turn Your Crankiness Off:
You may feel ready to confront people who disturbed you when you are tired. Anytime when you feel uncomfortable, it is necessary for you to attempt to turn it off to control your whole feeling. You need to fight the urge. Since then, you are not calm enough to have a good conversation, and you will easily say something that make you regret after all.
In reality, if you have a big meeting scheduled when you are facing the terrible fatigue, you need to push it to another day.
8. Being Gentle A Little Bit With Yourself:
When you feel tired, it is all too easy to get moody and irritable. Since this moment, you will be able to have a breakdown.
You should know that sometimes it is really hard to deal with every problem in our life. It is totally normal, so you should plan to combat and overcome it. It will be better for you to avoid situations or people that cause frustration or anger. What you should do right away is taking a deep breathing relaxation when you feel really antsy.
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9. Catnaping If Possible:
If you do not have a canopy or hammock bed that is adjacent to your desk, this method will be skipped because it cannot happen if you do not have this at least condition.
In case that you can take a short nap in the day, you should focus on the right length. If you sleep for too long or too short a time, the catnap will worsen your situation and you will feel more tired. Experts suggest that you should take a 20-minute nap for the best result, since it takes you about 10 minutes to fall asleep and the next 10 minutes for sleeping restfully. If you cannot fall asleep, you should invest in a brainwave entrainment CD to slow your brainwaves so as to fall asleep more easily.
10. Preparing To Avoid Continuously Sleeping Late:
Almost any time when you do not get enough sleep, you are directly responsible for it. If you eat too much or stayed up too late, the sleep disorder actually results from your mistake. However, it is not always the case.
If you recognize that sleep deficiency is the main cause of your fatigue issues, you should set out to uproot this cause as soon as possible. First, you need to deal with stresses that are the barrier between you and the sleep at night. After that, you need to turn your environment to be better as you can sleep easier. If this method cannot work, you have to see the doctor to check for other health problems that might be influencing your sleep.
All of the above tips on how to reduce fatigue naturally are what I have avoided to overcome fatigue and tiredness, and now, I am glad to share my very own experience with anyone who desires to live a more comfortable life with full energy.
If you feel the tips on how to reduce fatigue that I offer in this article are really helpful for your expectation, just feel free to leave all your comments/feedbacks at the end of this post. We appreciate your contribution and will respond all as soon as possible.