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Top 4 ways to overcome fatigue

Top 4 Ways to Overcome Fatigue

Do you wake up in the morning only to hit the snooze button five more times? Or maybe you wake up aching all over, dragging yourself out of bed, then continue to struggle with low energy throughout the day. Whichever fatigue you are dealing with, you are not the only one. Nearly one in five adults in America suffer from fatigue.[1] This is a staggering statistic proving that fatigue is a real problem affecting many.

Everyone gets tired at some point during their day, which is only natural. However, fatigue hits differently. Your body was made to live and be active, not exhausted all of the time, just going through the motions of life. So why are you so tired all the time? Read on to discover the common culprits of fatigue and how you can naturally overcome it.

What is causing your fatigue?

Sometimes it’s tricky to uncover the actual cause of your fatigue. Often, lifestyle plays a significant role in your energy and mood and may be the underlying issue. The answer to your fatigue may be a simple solution, such as improving your diet or switching up your supplement routine. Sometimes small changes can have a great impact on your health and improve your energy. However, it’s essential to rule out other more serious health conditions with your doctor just in case. Let’s take a look at some of the common signs of fatigue.

  • Insomnia
  • Headaches
  • Aching muscles or weakness
  • Mood changes or irritability
  • Poor decision-making abilities
  • Chronic sleepiness
  • Reduced immune functions
  • Problems concentrating
  • Lack of motivation
  • Depression

4 Ways to Fight Fatigue

1. The Right Supplements

Supplementation is vital for your health when you are not getting adequate amounts of proper vitamins and minerals through diet alone. Let’s face it; this is the majority of the population. On average, less than 1 in 10 American adults get enough vitamins and nutrients through their diet consuming too little fruits and vegetables. If you are dealing with a vitamin deficiency,

chances are you are also dealing with fatigue. A lack of vitamin D, B12, and Iron are just a few essential nutrients you should check to ensure you are getting in the right amount.[2] In addition, herbal supplements can have a profound impact on your energy and mood. Herbs such as Ashwagandha and Rhodiola help with mental fatigue and energy.[3][4] Learn more about one of our favorite supplements that aid with fatigue and mood stabilization here.

2. Fatigue Fighting Foods

Food is powerful. It can keep you healthy and strong, or it can bring you down and cause health problems depending on what kinds of foods you decide to put in your body. If you are dealing with a lack of energy, there are several foods that can actually help boost your energy, your mood and help mental clarity. It’s super important to reduce sugar, processed foods, alcohol, and caffeine, especially if you struggle with fatigue. Try incorporating more of these fatigue-fighting foods below!

  • Nuts and seeds
  • Bananas
  • Oats
  • Chia Seeds
  • Avocado
  • Watermelon
  • Kale
  • Spinach
  • Dates

Not only do the foods you eat matter, but when you eat them matters as well. If you are overloading with carbs in the morning, you may experience a drop in energy and an overall heavy feeling. Instead, try eating lighter your first two meals, including more fruits and veggies, and save the carbs for dinner when you are naturally ready to wind down. Or, you may also try to graze throughout the day on several smaller meals.

3. Reduce stress

In the current state of the world, it’s hard not to let stress get to you. Everyone experiences stress in one way or another. Unfortunately, when stress is not addressed, it can continue to build up and negatively affect your health. When you reduce your stress level, you sleep better, have more clarity, and are less irritable, which helps you maintain a healthy life and naturally combat fatigue. So, how do you reduce stress? Try incorporating more moments of mindfulness or meditation throughout your day. Especially if you are in the heat of the situation and you can feel the tension boiling over, take a few moments to breathe and consider why you are stressed at that moment. Once you discover the cause, you will know how to navigate the situation in the future better. More stress-relieving activities include walking in nature, establishing a morning routine, and being sure to do things you enjoy. Life is not all work and no play. Your happiness is vital to your health!

4. Improve your sleep

Your sleep can tell you a lot about your health. If you feel you are getting the right amount of rest yet still feel tired and unmotivated, it’s time to address other areas of your health or try the advice above. However, if you know that you can improve in this area by improving your sleeping habits and getting a more restful night’s sleep, your fatigue may drastically improve. Studies show there is a significant correlation between poor sleep quality and fatigue.[5] Start by creating a consistent sleep schedule, going to bed at the same time every night, and waking up at the same time every morning. Make sure your room is tidy and a clean space that allows you to unwind and find calmness. Bring in sleep-promoting supplements such as Freeda Inositol Powder which will help you relax and fall asleep more easily.

When your energy starts to dissipate and your mood shifts to zero motivation, try to work on the advice above. These top four tips are simple ways to take back your energy and improve the quality of your life!

Source:

[1] https://www.daytondailynews.com/lifestyles/health/fatigue-affects-adults-america/LASshgycdxuwpB8pCsT5ZM/

[2] https://www.health.harvard.edu/mind-and-mood/could-a-vitamin-or-mineral-deficiency-be-behind-your-fatigue

[3] https://pubmed.ncbi.nlm.nih.gov/10956379/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958173/

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