Tired All the Time? Natural Ways to Beat Fatigue
Feeling exhausted has become such a common problem these days that it’s gained its own medical acronym – TATT, which stands for “tired all the time”. In fact, many doctors say that fatigue and exhaustion are easily the number one complaints that they receive from patients on any given day.
It’s normal for everyone to feel a little tired once in awhile. However, if a person constantly feels symptoms of tiredness and fatigue over a long period of time, it can be very disheartening, demoralizing and frustrating.
Why do I feel fatigued?
It’s not always easy to pinpoint the exact reasons behind a person’s fatigue. Each person is unique, and there are many possible factors to consider – such as diet, hormonal balance, exercise routine, stress or even genetics.
However, if you regularly experience fatigue and low energy despite getting 7-9 hours of sleep each night, and have ruled out a possible underlying health condition, then the answer to this question may lie in your lifestyle and daily routine.
Here are a few possible reasons why you may be feeling tired and run down:
When you’re dehydrated, your heart sends oxygen and nutrients to your brain, muscles and organs at a much slower pace than normal. This can cause you to feel fatigued, lethargic, moody, and unable to focus when performing tasks.
Emotional stress can take a huge toll on your health and energy levels, leaving you feeling both mentally and physically fatigued. Left unchecked, stress may develop further into an anxiety disorder or sleep-related problem, causing you to be unable to get the rest you need to function properly and remain alert during the day.
Sitting too much
Sitting for prolonged periods of time isn’t just harmful to your health and posture – it’s also a major energy zapper. Your body is made to move, so you may find yourself experiencing sluggishness, fatigue, mood swings, and weight gain when you don’t get the regular activity you need.
Too many stimulants
Sugar and caffeine are popular stimulants, but taking too much of either throughout the day may mess with your body’s natural circadian rhythms and cause poor quality of sleep.
Both sugar and caffeine can also provide you with a quick boost of energy when you’re tired, but it’s usually pretty short-lived. Your body burns through sugar/caffeine highs pretty quickly – and once you crash, the sudden dip in your blood sugar will likely leave you feeling even more fatigued and fuzzy-headed than before.
Natural Remedies To Beat Fatigue
Most conventional medical treatments today try to treat fatigue and tiredness with antidepressants and painkillers, which could have some serious negative side effects on your health.
Instead of popping prescription pills, there are plenty of all-natural methods and remedies available that can help you to effectively combat exhaustion and lift those energy levels.
Here are some that you can try:
It’s extremely important to keep yourself properly hydrated. Most adults need to drink between 6-8 glasses of water a day – sometimes more if you have a particularly active lifestyle.
Drinking plain water is always best. You shouldn’t try to substitute your water intake with soda, juice or store-bought energy drinks, as that could result in your cells not getting enough water to function properly.
If you’re not a fan of plain water, don’t worry. You can also find out how to make your own energy drinks at home, to help you stay hydrated and energized.
2. Get active
Exercise is a great way to help combat fatigue. It helps you to balance your hormones, improve insulin resistance, and promote better sleep – all of which are important when fighting tiredness or low energy.
You should try to find time to work out for at least 30 minutes each day – even when you’re tired. If hitting the gym isn’t your thing, consider taking up yoga or tai chi. These ancient forms of exercise don’t just get you moving, but they also incorporate some relaxation components which can help to refresh and reinvigorate you.
3. Eat to beat fatigue
Your car needs fuel to run, right? Well, so does your body, which obtains its fuel from the foods that you eat.
To keep your energy levels high, you’ll want to incorporate more of these energy-promoting foods in your diet:
- High-fiber foods that are rich in complex carbohydrates (like whole grain cereals, whole-wheat bread, and vegetables)
- Foods that are high in B vitamins (like pork, fish, poultry, and green leafy vegetables)
- Foods that are high in potassium (like bananas, potatoes and spinach)
On the flip side, you’ll want to limit or avoid foods that are high in sugar, processed or refined flour, and those that contain caffeine or alcohol.
4. Supplement your energy stores
It can be difficult sometimes to get all of the nutrients that you need from your diet alone. That’s why you may need the help of supplements to boost your body’s natural energy stores and fill in any existing nutrient deficiencies you may have.
Here are some great natural supplements you can take to help:
Ginseng – This is an age-old cure for tiredness, which stimulates your nervous system and helps protect your body from being ravaged by stress. (Note: Avoid taking ginseng if you have high-blood pressure.)
Gingko – This is best taken in the mornings, as it improves blood flow to the brain and helps you feel less fatigued and more alert.
Magnesium – Magnesium deficiency may sometimes be the cause of fatigue in certain people. This mineral is involved in hundreds of chemical reactions in the body, and plays a role in changing protein, carbohydrates and fat into energy.
Greens supplement – If you’re someone who doesn’t like eating fruits and veggies, Nested Naturals Super Greens can help ensure that you’re getting all the fiber and micronutrients that your body needs for fuel. You’ll also receive a natural, long-lasting energy boost – without the crash you get from caffeine, sugar, and other stimulants.