11 ways to reduce fatigue
Do you tend to yawn, to feel tired in the middle of the day? Like a feeling of loss of energy, of permanent fatigue? We understand you and have found the tips that will help you resolve this inconvenience. Fatigue is not only unpleasant, it is also harmful to our productivity, our well-being and our relationships with others. It can be caused by various factors, such as lack of sleep, poor diet, dehydration or certain conditions. It is therefore important to look for and find solutions to reduce fatigue before it has an excessive impact on our well-being and our health.
We, therefore, offer our advice to fight effectively against fatigue in a natural and simple way. Since reducing fatigue contributes to our personal and daily growth, we consider it a priority. Promised, you will feel revitalized and refreshed!
So, here we go for our 11 tips to reduce fatigue!
1. Think about drinking water
Dehydration is one of the major causes of fatigue. Indeed, our body is composed of more than 50% water. Therefore, the effects of dehydration are immediately felt and cause fatigue, difficulty concentrating, dizziness … To fight against this, nothing more simple! You only need to drink about 8 glasses of water a day. Follow your habits and desires (you can drink more or less) and be careful not to force yourself to drink them at once. Spread them over the day, and your body will thank you for it.
Drinking water as soon as you wake up is also a good way to combat fatigue since you have not consumed water during the night and therefore need hydration when you jump out of bed. You should feel more energetic!
2. Talk to your doctor
It is important that you talk to your doctor about your tiredness. If you tend to feel tired for no reason, even though you do not miss sleep, for example, you could suffer from a pathology such as anemia induced by a lack of iron in the blood. A simple blood test can show if you suffer from it or not, and your doctor will prescribe iron supplements so that you get back into shape!
Other pathologies can be the source of a feeling of permanent fatigue, such as chronic fatigue, a neurological disease, or even mononucleosis. So, as soon as you feel a little too tired, a little jump to the doctor can not hurt!
The strong smell of peppermint helps to clear the nasal passages but also to wake you up. Breathing two to three drops of peppermint on a handkerchief can give you an instant boost, and help keep you going all day long. You can find peppermint extract pipette in pharmacy or para-pharmacy, but also in the form of sprays or inhalers. Nothing easier, since it can be used easily at any time of the day! In addition, peppermint is 100% natural. A simple, economical and effective way to feel better during the day. You can easily slip the bottle into your purse and use it wherever you are, at work or with friends. And then we say, in some situations, it can save us! Long live peppermint!
4. Try meditation
If you feel tired in the middle of the day, try some meditation, breathing or concentration exercises. Inhale and exhale slowly and slowly, trying to relax as much as possible. Exercising the power of the dragon can also help you feel reboosted. One stands upright, feet apart and parallel, with knees slightly bent. One raises his outstretched arms above his head. Take a deep breath and block the air in your lungs (by contracting the muscles of the chest and abdomen). Then pull your hands behind your head at shoulder height, bending your elbows to the ground while maintaining compression. Finally, release the air at once, at the same time as the top of your body and your arms. You can repeat the exercise 5 times to feel invigorated.
Indeed, stress and muscle tension can cause an unpleasant feeling of fatigue, and these exercises have the advantage of making you calmer, less stressed: in short, more Zen! So do not hesitate to test this tip without moderation, at any time of the day. You will feel rested, serene and full of energy to attack or continue the day!
5. Spinach to reduce fatigue
Popeye did not lie to us, spinach is an incredibly rich source of energy. They contain in fact vitamin D but also potassium, which both have the property to reduce fatigue, strengthen your bones, fight against cell oxidation and therefore aging and give you a boost when You need it. We recommend eating a spinach salad at noon, simple to make, delicious and good for shape and health!
You can also eat spinach in other forms, for example in a quiche for lunch or with a poached egg in the morning. And in the evening, why not vegetarian lasagna with spinach? Vary the pleasures, while doing you good.
6. Ginseng: A miracle cure
Ginseng is a Chinese plant with multiple properties well-being and health. It stimulates the immune system, cognitive functions, contributes to a feeling of general well-being in the person who consumes it and considerably reduces fatigue. With the greatest reputation in Asia, it is still little known in Europe but is easily in the form of capsules in para-pharmacies. A ginseng cure can significantly reduce fatigue and improve your health. Talk to your pharmacist or para-pharmacist to find the best Ginseng solution for you. In any case we, we recommend it!
7. Eat more often
Yes, if you feel tired, it may be simply because your diet does not bring you enough energy to hold all day! How to fix it? It is enough to favor several small meals throughout the day instead of two heavier meals which, despite the fact that they are richer, will be more difficult to digest which can push you to doze.
Several small meals of about 300 calories will make you feel more energetic and light all day long. Attention, not to be confused with nibbling! Your contribution for the day should be about 2000 kcal. Finally, the size of your meals must depend on your state of hunger or satiety. We do not force ourselves, and we do not deprive ourselves either!
8. Better sleep
Sleeping well is essential for feeling fit all day long. 2/3 of the population suffers from sleep problems. Indeed, we tend to view our screens too much before sleep, which prevents us from having an optimal sleep experience. We advise you to turn off all the screens at least an hour before going to sleep, to avoid the drinks containing caffeine (coffee, cola, tea) before going to sleep, and especially to sleep as soon as you feel fatigue coming. Sleep is like a train, if you miss it, you have to wait for the next one! It is therefore important to listen to your body and listen to it when you start to doze in the evening!
9. Decrease alcohol
Decreasing your intake of alcohol can have beneficial effects on sleep and thus reduce fatigue. When you drink before going to bed, it is more difficult to reach deep sleep (which is the most restorative state of our sleep cycle). In fact, we tend to be much more tired during the day. Similarly, we tend to be much more tired after an evening that we drank too much: this is mainly due to dehydration caused by alcohol. To sleep better and feel better, you should drink a little less!
10. Practice physical activity
Physical activity helps reduce stress, spend energy and sleep better. And if we sleep better, we automatically feel less tired! Choose the activity that you prefer and that best suits your state of health. All activities that can help you relax and unwind are beneficial, so it’s not just about sport if you do not particularly like it. Outings with friends, reading, going to the movies to see a movie we like … all this contributes to our relaxation and feeling less stressed and less tired.
11. Decrease caffeine
Many of us have the reflex to jump on coffee as soon as they do not feel fit. But just because it’s the norm is not a good idea! Caffeine, just like fast sugars, gives you energy instantly but is addictive and involves a kickback. As a result, you will consume a second caffeinated drink as soon as the effect of the first has faded, and so on.
Our solution? Stop regular consumption of caffeine gradually, over a period of three weeks. The beginning will be difficult, but your body will thank you. As soon as you feel like having a coffee, take a sip of water.