Fatigue is a normal part of life, but it can feel like more than that. When you’re fatigued all the time, it can make your everyday activities challenging and lead to other problems like depression and anxiety.
Fatigue is a common issue that many people face daily. While there are several different causes of fatigue, there are also some other ways to get rid of it.
Fatigue comes from various sources, including stress, lifestyle factors, medications, and even conditions like fibromyalgia or chronic fatigue syndrome.
The good news is that you can take action to manage your fatigue, minimize its impact on your life, and even get rid of it completely. This guide will show you how to get rid of fatigue to have more energy again.
What Is Fatigue?
If you feel exhausted all the time, you have likely experienced fatigue. This is the general feeling of being worn out or tired, even when you’ve had enough sleep.
You may feel so tired that even your daily activities are challenging to complete. You may also experience decreased motivation, reduced productivity, and problems with your cognitive abilities.
When fatigue is extreme, it may signify a medical condition. Fatigue can be triggered by lifestyle stressors like lack of sleep, poor nutrition, and little exercise. It can also be a side effect of medications. It can also be a symptom of a severe medical condition.
Identifying The Cause Of Your Fatigue
The first step in treating your fatigue is figuring out what is causing it. You can do this by keeping a journal of your daily habits and noting when you feel fatigued.
You can also talk to your doctor to see if they can identify a cause. When you know what is causing your fatigue, you can create a plan to minimize that trigger. This may include making lifestyle changes or changing medications.
When you don’t know what is causing your fatigue, you need to see a doctor. They can help rule out any medical conditions causing it and get you on the path to wellness.
Fatigue symptoms can also vary depending on the cause. For example, if you have a medical condition like anemia, you may experience shortness of breath and heart palpitations, and fatigue.
Identifying Chronic Fatigue
If you have experienced fatigue for a long time, you may have chronic fatigue. While fatigue is normal, chronic fatigue is not. This fatigue is severe and has no known cause.
It may come from various conditions, including anemia, depression, fibromyalgia, and chronic sleep disorders. Fatigue can be caused by something as simple as not getting enough sleep or not eating well.
But you should visit your doctor if this fatigue has persisted for more than six months. They can run tests to see if you have a chronic condition.
Strategies For Managing Fatigue
While fatigue can be a challenge to live with, it doesn’t have to be a part of your daily life. Many strategies can help you manage your fatigue and live a more energy-filled life.
Start by assessing your current energy levels and finding ways to improve. This can be as simple as taking note of when you feel the least energized and what circumstances seem to add to your fatigue.
You can also take a more in-depth assessment to better picture how your energy levels are working. Once you have a better view of your energy levels, you can work to make changes that will help you get rid of fatigue.
When you know what is causing your fatigue, you can make a few simple lifestyle changes to manage it. These include:
Eat A Healthy Diet
Eat a healthy diet with foods rich in fruits and vegetables, whole grains, legumes, and fish. Avoid processed foods and refined sugar. Eating this way will give you enough energy to get through your day and help you avoid fatigue.
Move More During The Day
Most people sit for eight hours a day without taking an extended break. Physical activity is a recipe for fatigue. You can make a change by taking regular breaks and getting outside for a walk. You can even try standing while you work. This will help your body get the movement it needs.
Weight gain can also lead to fatigue. So, if you are carrying around extra weight, try to lose it. Even a tiny amount of weight loss can make a big difference in your energy levels.
Get Enough Sleep
How much sleep you get plays a significant role in how you feel during the day.
One of the best ways to get rid of fatigue is to ensure that you're getting enough sleep at night. Sleep deprivation can lead to feelings of tiredness and exhaustion, so be sure to get quality sleep at night.
Sleep apnea is another common sleep disorder that can cause you feeling tired, so if you think you might have it, be sure to talk to your doctor.
This is one of the most important things you can do to prevent fatigue. Sleep has a huge impact on your health, mood, and energy levels. Getting seven to nine hours of sleep each night is a good goal.
There are a few things you can do to help yourself get those extra hours of sleep.
- Make Your Bedroom a Sleep-Friendly Space - Your bedroom should be a place you associate with rest, not work. This means turning off your phone and computer, getting rid of any work-related items, and keeping the temperature cool.
- Journal Before Bed - Writing down your thoughts before bed can help you process them and clear them from your mind. This makes it easier to fall asleep.
- Try Taking a Warm Bath - A warm bath is a great way to relax before bed. It can help you calm your mind and body, making it easier to fall asleep.
Secondly, exercise regularly. Exercise boosts energy levels and can help combat fatigue. Doing physical activities also improves your overall health. Riding a bike or taking a 30-minute walk everyday will not only combat fatigue and increases productivity but also reduces the risk of various diseases.
If you don’t have time to go outside, you can still be physically active indoors with the physical fitness programs available on the internet.
Additionally, eating a healthy diet is vital for maintaining energy levels. Include plenty of fruits, vegetables, and whole grains in your diet.
Manage Your Stress
Chronic stress is one of the most common causes of fatigue. Research shows that when you don’t manage your stress, it can cause many health problems, including fatigue. Managing your stress isn’t an easy task.
Chronic stress can’t be eliminated overnight. It takes time, thought, and effort to change your habits. Start by identifying what causes you stress. This can be easy or difficult, depending on the situation. Once you know what triggers stress, you can find ways to manage it.
Emotional stress can be caused by a variety of things, such as:
Go Outside During The Day
Getting outside during the day is often overlooked when avoiding fatigue. However, it can do wonders for your energy levels. Getting in some fresh air can help you reduce stress and make it easier to fall asleep at night. Getting outside during the day can also help you get more sunlight. This is essential for getting enough vitamin D.
Getting enough vitamin D is important for many aspects of your health, including your energy levels. When you get outside during the day, you can benefit from endorphins and have a bigger energy boost. These are neurotransmitters that make you feel happy and relaxed. These feelings can help you reduce your stress and increase your energy levels.
There are a few ways you can get outside during the day to help reduce your fatigue. You can spend a few minutes in the break room getting some fresh air. You can also take a walk during your lunch break.
Try Natural Supplements And Herbs
If you’ve tried all of these steps and are still fatigued, you may want to consult a doctor about getting supplements or herbs to help. Talk with your doctor about which ones are best for you and what dosage to take.
One herb that may help with fatigue is Rhodiola. Rhodiola has been shown to help with stress and fatigue. It can also help improve your cognitive function.
Another supplement you may want to try is ashwagandha. This herb has been shown to help with anxiety, stress, and fatigue. It can also help improve your immune system.
Natural remedies can be a great way to help with fatigue. If you’re interested in trying supplements or herbs to help with your fatigue, talk with your doctor first.
Fatigue can be a challenging part of life, but it doesn’t have to be. Start by assessing your current energy levels and finding ways to improve.
This can be as simple as ensuring you’re getting enough sleep and making dietary changes. Once you have a better picture of your energy levels, you can work towards getting rid of your fatigue completely.
If you follow these tips, you should start feeling more energetic and less fatigued in no time!