What to do to stop feeling tired all the time? | Tips against fatigue in favor of healthy energy

It's not good to feel exhausted all the time. While it's no surprise that we're all so burned out in our society when we're so pressured to do everything, we need to find a balance before we burn out and it's too late.

Occasionally it is common to feel a lack of energy and/or tiredness that makes you want to sleep all the time. But feeling tired all the time is not normal. Do you want to find a solution to your fatigue? You must identify the symptoms to act on them.

It is important to address excessive tiredness

¿Qué hacer para dejar de sentirte cansado todo el tiempo? | Tips contra la fatiga a favor de la energía saludable

If you do not find the necessary relief through sleep or body rest, you must address this problem immediately. Even various psychological conditions, such as depression, can cause this type of behavior.

Depression gives you this feeling of constant tiredness, fatigue, and insomnia or sleepiness all the time. In addition to a lot of listlessness, this condition can be the cause of your sleep problems, whether staying asleep or having trouble waking up in the morning. You could be sleeping too much and still feel exhausted, and out of your usual energy. Throughout the day, you may also feel sluggish and unmotivated.

Make small changes if your days and nights are dominated by sleepiness and restlessness. Use these strategies to increase your energy.

Identify the cause of your constant fatigue

See your doctor if extreme tiredness is interfering with your daily routine. Your health conditions are always associated with feeling tired all the time and should be ruled out by a specialist. Some of these conditions are:

  • Anemia
  • Certain drug contraindications
  • Chronic Fatigue Syndrome
  • Diabetes
  • Eating disorders
  • fibromyalgia
  • Heart disease
  • hypothyroidism
  • Sleep disorders such as sleep apnea.

Other factors that could be causing your fatigue should also be evaluated, such as:

  • excessive caffeine intake
  • Symptoms of anxiety, depression and seasonal affective disorder, and other mental health conditions
  • bad sleep habits
  • excess stress

Your doctor may recommend lifestyle changes or suggest a referral to a mental health professional for more specific help.

It’s all about rutine

Chances are one or more of your habits are to blame for your fatigue. When you are physically exhausted, eating poorly, emotionally stressed, bored, or sleep deprived, you probably feel tired all the time.

However, a medical condition underlying the fatigue may require medical attention. However, you too can take action to recover a little more each day.

Tips to combat fatigue and increase energy

You most likely know what is causing your fatigue. Sometimes it is enough to change a few simple habits in your lifestyle for your vitality to recover. Increase your energy levels by considering these different methods.

Nutrition tips

If you want more energy in your daily life, pay attention to your diet. Here are some suggestions:

  • You may feel tired because you are slightly dehydrated. Drink the right amount of water to stay hydrated. You should drink plenty of water after exercising.
  • Avoid caffeine if you feel tired. Stop drinking caffeinated beverages gradually, over a three-week period (coffee, tea, and soda). If your energy level improves, now try leaving it for a month.
  • Food speeds up metabolism. Breakfast foods (cereals, whole wheat bread) are rich in carbohydrates. This property feeds the brain and allows it to store energy.
  • Don’t skip meals because your blood sugar levels will drop. Maintain your energy throughout the day, and make sure you eat regularly.
  • Make the most of fruits, vegetables, whole grains, low-fat dairy, and lean meats with a healthy diet. Do not eat excess fat, sugar, or salt.
  • Frequent foods rich in iron. Women are especially prone to iron deficiency (anemia), which can cause fatigue. Lean red meat should be an integral part of your diet.

It’s all about balance, don’t overeat. Spread your calorie intake more evenly across six small meals instead of three large ones. This way, your blood sugar levels will remain stable and insulin levels will fluctuate less. Consult your nutritionist to obtain the proper diet for your metabolism and the fatigue problem you have.

What to do to stop feeling tired all the time? | Tips against fatigue in favor of healthy energy

Tips for sleeping and combating fatigue

Those who do not get enough sleep to maintain their energy throughout the day suffer from sleep problems. Sleep deprivation or poor quality are common causes of fatigue. Two-thirds of the population suffer from sleep problems. Follow these tips to improve this aspect during your restful nights:

  • It is recommended to go to bed and get up simultaneously every day.
  • Avoid naps during the day.
  • Take a warm bath before going to bed.
  • Make sure you don’t consume too much caffeine at night; too much caffeine can cause insomnia.
  • Limit your caffeinated drinks to five or fewer per day, and avoid them after dinner.
  • Try to relax when you are already in bed. Worrying about problems is a common cause of insomnia. Discover which relaxation methods work best: imagine a relaxing scene, focus on your breath, or repeat a calming mantra or phrase silently.
  • Don’t take sleeping pills. Sleeping pills do not address the causes of insomnia, they are only a short-term solution.

Change your lifestyle to combat fatigue

Smoking contains many harmful substances. An average smoker typically has lower energy levels than non-smokers due to carbon monoxide decreasing the amount of oxygen in the blood, which decreases the energy produced by the body.

Increased physical activity increases energy levels and decreases the fatigue of sedentary life. For both the body and the mind, physical activity has many benefits.

Seek the right advice if you haven’t exercised for a long time, are obese, are over 40, or have chronic medical conditions. You can always have a healthier lifestyle.

¿Qué hacer para dejar de sentirte cansado todo el tiempo? | Tips contra la fatiga a favor de la energía saludable

Reduce the time you spend sitting. Move more and watch less TV. Break up long periods of sitting with short breaks.

Alcohol and recreational drug abuse contribute to fatigue and are potentially harmful and unhealthy. Seek treatment if you are abusing these substances.

There are many reasons why people get fatigued at work. There are very demanding jobs, conflicts, and exhaustion. Be sure to address what you experience at work. Human Resources is a good place to start.

Psychological problems

According to studies, psychological factors are responsible for 50% to 80% of fatigue cases. Follow these suggestions to control this situation:

Therapy and counseling help combat fatigue. Get this treatment through your doctor or find a mental health professional.

Make efforts to reduce stress. Incorporate relaxing activities into your routine. Go to the gym, meditate, do yoga, listen to music you like, read or socialize more. It is important to relax to improve your energy level.

Think about your lifestyle. Do you suffer from prolonged anxiety or depression due to ongoing problems? If you are having difficulties with your family, career or personal life, seek professional advice.

Learn to do nothing. The pressure of high expectations can be exhausting. Don’t forget to spend some time relaxing and chatting. It’s time to reassess your priorities and commitments if you feel like you don’t have enough time during the day.

Seek to have more fun. If you’re worried about commitments and pressures, you may not take the time to have fun.

Managing mid-afternoon energy slumps

After lunch, people often feel sleepy. Humans are programmed to experience this drop in energy levels in the mid-afternoon, as a result of the brain’s circadian rhythm.

Be sure to incorporate as many of the above fatigue-fighting tips into your daily routine as possible. There is a way to reduce these power drops.

When you’re fit, healthy, and well-rested in the afternoon, you’re less likely to suffer from intense sleepiness. Consider eating protein and carbs at lunch. A carbohydrate is a source of glucose that provides energy. Your mind stays alert and attentive when you consume protein. You could eat a tuna sandwich, for example.

Don’t stay still. Improve your blood flow and increase your energy by walking briskly or even stretching at your desk for ten minutes.

Treatment for fatigue?

What to do to stop feeling tired all the time? | Tips against fatigue in favor of healthy energy

There is no single approach to managing this problem, it depends on the reasons for your tiredness. However, it may be helpful to modify your lifestyle and diet if your diagnosis does not reveal an underlying medical condition that might explain your fatigue.

  • Get enough sleep and improve your sleeping habits.
  • Exercise regularly and maintain a balance between rest and activity.
  • Limit your caffeine intake and drink plenty of water.
  • Watch your weight and eat healthily.
  • Keep a realistic workload, with regular breaks.
  • Practice yoga or meditation to relax.
  • Take time off from work.
  • Do not postpone the stressors of your daily life.
  • Don’t drink, smoke, or use illegal drugs.
  • Make your doctor refer you for counseling or cognitive behavioral therapy.

It’s not good to feel exhausted all the time. While it’s no surprise that we’re all so burned out in our society when we’re so pressured to do everything, we need to find a balance before we burn out and it’s too late.

Continue reading in Essential Medical Clinic: