Feeling tired can be described as a lack of energy and motivation (both physical and psychological). We complain of fatigue after training, a hard day or emotional stress – this is quite normal, since the body tends to spend its energy resources on this kind of activity. As a rule, the problem is solved simply – sleep helps restore strength. However, the older we get, the more often we feel squeezed out like a lemon. How to cope with the feeling of fatigue and regain vigor at any age, estet-portal.com will tell in this article.
Reasons for feeling tired
Feeling tired – a fairly common problem that can manifest itself both independently and as a symptom of the disease.
The following are quite common causes of fatigue:
- unbalanced diet (and consequently vitamin, macronutrient and nutrient deficiencies);
- lack of fluid in the body;
- lack of sleep;
- too intense training;
- constant stress;
- caffeine abuse.
In addition to the above reasons, permanent fatigue can be caused by various diseases and disorders in the body:
- allergic reactions;
- gluten intolerance;
- anemia;
- insulin resistance;
- renal failure;
- liver disease;
- thyroid problems;
- depression;
- PMS;
- diabetes mellitus;
- cancer, etc.
Given such a wide range of potential causes of fatigue, estet-portal.com recommends:
- Try 6 ways to combat feeling tired;
- go for regular preventive check-ups.
6 easy ways to get rid of feeling tired
If you are feeling tired, try one or more of the following to help you regain your energy.
- Move
Exercises – perhaps the last thing a tired person thinks about. However, numerous studies confirm that regular physical activity – one of the best ways to keep your energy levels high and fight fatigue. Professor Kerry J. Steward of the Johns Hopkins University School of Medicine states: “Exercise helps keep you alert and improves your overall quality of life. In physically active people, the efficiency of the heart, lungs and muscles increases, and there is also more energy.”
Regular physical activity – one of the best ways to combat fatigue.
- Drink water
Lack of fluid in the body leads to a decrease in both physical endurance and cognitive functions. The human body needs water to function properly. And the more it is excreted from the body (for example, at high temperatures or during physical exertion), the more carefully you need to monitor how much water you drink.
- Keep sleep
Insufficient or irregular sleep can not only cause fatigue, but also increase the risk of accidents and injuries. The Mayo Clinic recommends that a healthy adult needs 7 to 9 hours of sleep per night. A 10-30 minute nap is also helpful, although this practice is not for everyone. In addition, try to go to bed and get up at the same time.
- Use omega-3s
Fatty fish (sardines, herring, tuna, salmon), flax seeds and nuts – perhaps the best sources of omega-3 fatty acids, necessary for the health of the body, the beauty of the skin, as well as the fight against fatigue. Therefore, snacking on nuts during working hours – a great way to replenish your energy reserves.
- Eat regularly
Eating is just as important to good health as sleep. Try to eat regularly so that the body receives enough nutrients and vitamins to replenish energy reserves: you need complex carbohydrates, healthy fats and quality proteins every day.
Read also: Persistent fatigue and blood pH: how to restore vigor
- Follow your body's biological clock
Circadian rhythms (your internal clock) also affect your well-being, energy levels and the functioning of certain organs and body systems. Listen to your body and try to work during your most productive hours.
Fatigue and Medical Examinations: When to See a Doctor
Because fatigue can be caused by illness or a disorder in the body, doctors recommend regular full medical check-ups. This will allow you to identify and eliminate existing problems in a timely manner.
As for the frequency of these visits, according to experts at Duke University, it varies by age group:
- up to 30 years – every 2–3 years;
- 30–40 years – every 2 years;
- starting 50 years – every year.
If you have health problems, you should visit your doctor regularly, according to his recommendations, and follow the prescribed treatment regimen.
As for feeling tired, if you regularly experience a lack of strength and energy, especially if you have any accompanying symptoms, you should also consult a doctor.
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