We’ve all had one of those days where we just can’t seem to move very far. For some people, this feeling sticks with them every single day. They aren’t lazy but suffering from fatigue. Some people don’t want to use medication to regain energy. Here are the secrets they follow to beat fatigue, naturally!
10 Home Remedies to Beat Fatigue (and skip the medicine)
1. Keep a Journal
When you’re tired, the last thing you want to do is think about being tired. However, if you’re going to fix the problem, you need to look for patterns.
Keep a small journal to record your energy levels every day. You should also record how much sleep you got the night before and what you eat and drink. When you look back at the journal, you may be able to notice certain things.
For example, maybe you tend to feel tired when you don’t eat much throughout the day or when you have a lot of caffeine. Don’t forget to record if your energy levels changed throughout the day. Not only will you get the chance to go back and examine your behaviors to look for a cause, but journaling also causes you to focus on your energy levels.
When you focus on it, you will be more likely to make changes.
2. Natural Supplements
Vitamins are a simple way to make up for any vitamins you aren’t getting in your diet that day. Vitamin B, in particular, is known for being associated with energy. Another advantage of vitamin B is that it can help speed up your metabolism, hopefully helping curb your appetite. Look for a once a day supplement specifically designed to increase energy. Most importantly, don’t forget to take your vitamins.
3. Drink Water
Our bodies run on water. It’s what allows them to work correctly. That’s why it’s so important to drink as much water as you need. Numbers can vary based on weight, but you typically want to drink about eight glasses of water a day.
It’s best to carry a portable water bottle with you so that you always have water on hand. This practice is a purely natural remedy that can help with several other ailments as well. It can help contribute to a healthy weight as well as a better immune system. Try adding lemon to your water to make it especially useful for you.
You should also make a point to avoid things known to dehydrate the body. For example, drinking alcohol will leave you dehydrated. If you indulge, drink plenty of water. Also, drink in moderation.
4. Exercise to Beat Fatigue
If you suffer from fatigue, you may not be excited to go out and exercise, but it can be the best thing for you to do. When you put your body in motion, it can give you energy instead of wearing you out. It’s a great way to start the day with a little boost. The exercise will also make you feel good.
Exercising releases endorphins, and the endorphins contribute to a feeling of euphoria. It’s essential to pick an aerobic exercise you enjoy to get the best results. You do have plenty of options, though. Pick something you enjoy doing so that you will be more motivated to do it.
5. Quit Bad Habits (like alcohol and tobacco use)
It’s okay to have a drink every once in a while or maybe eat an edible, but you need to do everything in moderation. Cut back or eliminate drugs, alcohol, and tobacco from your lifestyle. If you do partake, do so in extreme moderation.
If you drink too much, you may find yourself less than motivated the next day. This is because alcohol, like many other bad habits, destroys you from the inside. These substances hurt your body and stop it from working at top capacity.
If you struggle to quit cigarettes, alcohol, or drugs, look into free options in your area for help. There are many meetings and support groups to help you succeed.
6. Get Adequate Sleep
If you want to feel refreshed and energetic, you need sleep. However, we have so much to do during the day. It can be challenging to fit in all of the rest you need. The first step is making sure you don’t squeeze too much into your day.
You might be proud to be a go-getter. But you should make sure that you don’t put so much on your plate that you’re up until all hours of the night. Reduce your daily to-do list a bit if you have to. A human adult needs over 7 hours of sleep to work best, so you should allow yourself for that much sleep every day.
If you struggle with getting to sleep at night, you may feel frustrated. However, there are things you can do to help yourself drift away.
First, put away the phone and turn off the television. These items produce stimulation that keeps your brain active, but you want your mind to slow down. Also, you should make your room comfortable. Get sheets and a blanket you enjoy. You should even fill your bedroom with subtle yet pleasant aromatics like lavender essential oil.
7. Manage Stress Levels
Many people experience stress throughout the day. This stress can be both emotionally and physically draining. If you want to have more energy throughout the day, you should focus on reducing the amount of stress in your life.
Start by eliminating stressors, if possible. You should also make a point to take time to meditate throughout the day or take yoga. These are simple ways to center yourself and boost your energy. Try doing this in the middle of the day when you see yourself nodding off. If you can’t seem to shake your anxiety levels, it may be time to talk to a professional.
Consider going to a psychologist or psychiatrist. In severe cases, the doctor may prescribe medication. Remember to mention your fear about your energy levels when talking to your doctor since some medicines can hinder progress by making you more tired.
8. Eat Healthily to Beat Fatigue
The food we eat is what fuels us. We need to eat the right things to get the fuel we need to give us energy. You want to eat things filled with nutrients, such as fruits, vegetables, protein, and whole grains.
You need to start your day off right, but coffee and caffeinated drinks can make you more tired later. Instead, try one of these drinks to increase your energy. It can also help to eat several small meals throughout the day instead of a couple of large meals.
If you have a bit of excess weight, it can also help to stick to a low-calorie diet. If you lose weight, it can also increase energy levels. Avoid processed foods and foods high in calories but low in any nutritional value.