Tips for Fighting Fatigue
Fatigue means you are feeling lethargic, sleepy, lacking energy and tired. Tips that can fight fatigue include limiting caffeine, drinking water in large quantities, getting ample sleep and making your diet better. Physical exercise and activity help beat fatigue as well. Fatigue might have medical reasons also so talk to your doctor. Fatigue may also be just a sign of anxiety, grief, stress or depression. Also fatigue might be feeling weary, tired, or lacking energy that won’t leave even though you rest. Many people get fatigued in either your mind or your body.
Often, fatigue may be due to some of your routines or habits. It can be just a normal response of physical exertion, emotional stress, eating habits, boredom, or possibly not enough sleep. Sometimes, however, it may be a sign of some underlying medical condition that needs medical treatment. If fatigue does not go away after a good night’s sleep, less stress, and good nutrition then it may need to be checked out by a doctor.
Tips that may help boost your levels of energy and beat fatigue
Most likely you have an idea what is the cause of your fatigue. You may be able to put vitality back into your life by making just a few easy changes in your lifestyle. Think about these ways you may be able to increase your level of energy.
Dietary suggestions that can help you fight fatigue
Check over your diet – This is a very important thing to do if you would like to have your energy increase:
- Drink lots of water – You may be tired just because you may be slightly dehydrated. A drink of water may help you feel better, especially after heavy exercise.
- Watch your caffeine – If you are tired the first thing you should do is stop using caffeine. It is best to stop drinking them gradually (including tea, coffee, and cola) over three weeks. Try to keep off caffeine entirely for at least a month and see if it makes you less tired.
- Eat breakfast – Proper food increases your metabolism and helps give your body energy. The brain needs to get fuel from glucose, so pick carb-rich foods for breakfast including cereals and whole grain bread.
- Try not to skip meals – If you skip meals for very long, the levels of your blood sugar will drop. Attempt regular meals to keep your energy level consistent during the entire day.
- Eat healthy – Try to eat more vegetables, fruit, dairy that is low in fat, wholegrain foods, as well as meats that are lean for your diet. Lower the number of high sugar, high fat, as well as foods high in salt.
- Don’t overeat – big meals may reduce your energy. Try to eat six small meals instead of three large meals so that your calorie intake will be more even. This will cause more constant levels of insulin and blood sugar. You may also think it is simpler to stop extra body fat from accumulating on your body if you continue to eat in this way.
- Eat foods rich in iron – In particular, women are susceptible to anemia (iron deficiency), which may cause fatigue. Try to ensure that your diet has foods rich in iron that includes red meat.
Sleep suggestions that may fight fatigue
One common cause for fatigue may be not getting enough sleep, as well as poor sleep quality. Some suggestions may be:
- Get more sleep – some of us get hurt by sleep problems, but lots of people may not get sleep they may need to stay awake throughout the day. Some thoughts on sleeping well may include going to bed consistently day and night, avoid naps during the day, and try a nice shower or bath prior to bed
- Lower caffeine – consuming caffeine later towards evening may cause insomnia. Try to lower your caffeine intake to less than five per day. Avoid drinks once you have eaten dinner.
- Learn to relax – One cause for insomnia is worrying about problems once you have gone to bed. Try different techniques for relaxation until you think there is one that works. For example, think of something restful or concentrate on breathing, or quietly repeat something like a calming phrase or mantra.
- Try not to take sleeping pills – Pills will not solve the problem long term because the causes of the insomnia is not addressed.
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