Fatigue, also referred to as the state of been tired or exhausted, is a word used to describe the feeling of been weary and weak. This condition affects both men and women across the world. Fatigue occurs rather commonly, and is thought to affect 1 in every 5 adults. Due to how common this condition is, it is important to clarify that fatigue is not synonymous with drowsiness or sleepiness (even though these are common symptoms of fatigue). Other symptoms that characterize fatigue include poor concentration, inability to focus, poor appetite as well as irritability. Fatigued people are prone to mood swings and will usually have low energy levels.
There are different causes of fatigue, many of which can be traced back to your peculiar set of habits. In fact, fatigue is closely related to your choice lifestyle, and may be linked to alcohol intake, poor diet, poor sleeping patterns as well as lack of physical exercise. Individuals who travel a lot are also likely to suffer fatigue that results from jet-lag. Other factors include underlying medical conditions such as anxiety, depression, cancer and obesity. If left undealt with, fatigue can easily lower the quality of life that one leads. In addition to this, it has the capacity to affect your physical and emotional health. The good news is that there are healthy natural ways to combat fatigue, all of which have minimal if any side effects.
1. Stay Hydrated:
Time Required: Hours when you are awake.
What You Need: 8 Glasses of water and lemon wedges or cucumber slices (optional).
One of the simplest and quickest ways to address with fatigue is to make sure you drink enough water during your wakeful hours. Dehydration not only worsens the symptoms of fatigue, it also predisposes you to feeling weak and sluggish. Simply sip your water during the day, making sure your intake is staggered through out the day. Avoid taking copious amounts of water in one sitting; this could cause water poisoning especially if this is not a habit you have grown accustomed to.
- Stagger your water intake throughout the day. If you dislike the taste of plain water, consider adding lemon wedges or cucumber slices for a refreshing twist to the water.
2. Get Moving:
Time Required: Varies depending on your choice activity.
What You Need: A sturdy pair of shoes.
Contrary to popular belief, it is not always recommended to rest when you are feeling fatigued. On many occasions, all you need is a refreshing boost of energy to avoid feeling sluggish and lazy. What better way to do this than to get moving? At the onset, it may seem counterproductive, but exercising actually has excellent long term benefits. Whether you want to take a nature walk, or prefer to do an evening jog or even go on the treadmill, there are countless ways to get active. The best thing about this simple remedy is that when you actually take time to rest, you will feel so much better and at ease.
NOTE: A point of caution, however, do not take on extreme activities such as mountain hiking as this only worsens your state. If, however, these are activities your body has been exposed to, you may consider them.
- Simply wear your shoes and get going. If the weather outdoors is not activity-friendly, you can enjoy indoor home workouts with the same effects.
Time Required: 30 Min
What You Need: 1 Tablespoon of dried ginseng root, kettle, 1 cup drinking water and either lemon or honey to taste (optional).
Undoubtedly one of the most popular Chinese remedies, Ginseng is a well-known herb used for the treatment of a wide range of conditions. The herb’s use since ancient civilizations has been studied, and in recent years, science has classified the herb as an adaptogen. What this simply means is that while the herb will not get rid of the causative agents of fatigue, it goes a long way in assisting the body adapt to the present situation. Ginseng helps regulate the levels of cortisol which is also known as the stress hormone. In doing so, the herb assists the body get some well-deserved rest.
- Place the ginseng powder in a kettle and fill with hot water.
- Once the herb is entirely covered with water, place the kettle lid on and allow the herb to steep for at least 10 minutes.
- Add the honey or lemon and stir to mix evenly.
- Drink this tea at least twice daily.
- Note that for you to deal with fatigue effectively, you need to drink this tea daily for a considerable period of time.
4. Citrus Fruits:
Time Required: 15 Min
What You Need: 1 Fresh citrus fruit (choose from lemons, limes, tangerines or oranges) and a glass of water.
Citrus fruits are a handy home remedy for a wide range of conditions. In treating fatigue, they are preferred because they not only have a refreshing taste, but drinking water with a slice of fresh citrus fruits is rejuvenating for the body. This simple way of revitalizing your fatigued body is a must-add to your list of home remedies. Best of all, the citrus fruits are packed with Vitamin C which helps boost the immune system. If your fatigue stems from a disease, this is an additional way to beat the fatigue. Adding your choice citrus fruit to a glass of water also doubles up as a way of staying hydrated.
- Roll the fruit on your kitchen top in order to stimulate the fibers and allow for maximum juice release.
- Squeeze the fruit to release the juice and mix this juice with the water.
- Stir the resulting juice and enjoy your drink.
- If it is chilly, simply use warm water and the reverse if it is stifling hot.
Time Required: 30 Min
What You Need:1 Tablespoon of licorice root (dried), 1 cup of water, strainer and honey (optional).
Licorice herb is best known for its amazing benefits in treating a sore throat naturally, but in recent studies carried out, it has been shown that licorice is also an excellent remedy for fatigue. This is attributed to one of the main compounds known as glycyrrhizin. This compound helps control the concentration of cortisol in the body. By regulating the levels of this stress hormone, your body is able to get some much-needed rest.
- Boil the water in a pan first and set aside.
- Add the dried licorice root to the water and cover for 10 minutes.
- This allows for steeping in order to get the goodness of this home remedy.
- Pass the mixture through the strainer before stirring in the honey to taste.
- Drink this mixture every morning and at least once more during the day.
6. Take a Brief Nap:
Time Required: 20 Min – 30 Min
What You Need: A comfortable and quiet place to nap and an alarm clock.
Naps are a healthy way to deal with fatigue, simply because they give your body much-needed rest and allow you to wake up refreshed. Naps help reduce tiredness, improve alertness and make your moods lighter and better. There is a catch however, for naps to be effective, you need to limit your time. One of the most common mistakes fatigued people make is to extend their sleeping times, only to wake up feeling flustered, confused and more fatigued than they were before.
There is a reason for this: excessive napping disorients your body clock and this is worsened when you get up from deep sleep during a nap. Since this groggy post-nap phase can take up to 2 hours to snap out of, it is best to limit your power nap to just 20 minutes, 30 minutes at most. This prevents you from drifting into deep sleep. Note too, that you should try and avoid scheduling power naps to close to your bedtime as this tends to disrupt your normal sleeping patterns.
- Set your alarm for just 20 minutes and nap away for a great energy and mood boost.
7. Increase Your Potassium Levels Using Raw Potato:
Time Required: 20 Min
What You Need: 1 Raw potato, a glass of water and a knife.
Potassium is an integral mineral for the proper functioning of the body. The fact that it is not synthesized by the body, however, means that it has to be present in your diet. While Potassium does not directly boost your energy levels, it helps the cells concerned with energy production to operate at their optimal level. This way, the concerned cells are able to produce energy as well as oversee the functioning of the cells. The next time you feel fatigued, consider adding raw potato wedges to your glass of drinking water.
- Wash the potato well before chopping it into wedges. You may or may not peel the potato depending on your preferences.
- Add the wedges to your glass of drinking water and stir before allowing to settle for about 10 minutes.
- Refrigerate the drink and take it then.
8. Increase Your Iron Intake:
Time Required: 30 Min
What You Need: 2 Tablespoons each of dried nettle and dried dandelion, 1 glass of water, strainer and honey.
Iron is one of the most important elements in the body. This is because it is used to synthesize the main active component of red blood cells, known as hemoglobin. Abbreviated Hb, Hemoglobin is the protein that transports oxygen in the body. Low levels of iron mean less Hb and therefore less oxygen transported. This can easily cause fatigue.
To address this situation, you need to increase your dietary iron intake as wall as the amount of Vitamin C you take. The latter is crucial because Vitamin C assists the body’s take-up of iron from plant sources, which is precisely why you need nettle and dandelion for this remedy. Dandelion is rich in iron, while the nettle has both iron and Vitamin C. Note, however, that dandelion is quite bitter, so you need to add enough honey to make drinking the tea bearable.
- Boil the water and turn off the heat before adding the dried herbs.
- Stir the mixture and let the herbs steep for 15 minutes.
- Strain the mixture and discard the herbs.
- Add enough honey to taste and sip on this drink at least twice everyday.
9. Green Tea:
Time Required: 20 Min
What You Need: 1 Teaspoon of green tea leaves, 1 cup of hot water, a strainer and honey.
Green tea is a refreshing way to beat fatigue, especially the kind that emanates from crazy work schedules and stress. This is because this tea is rich in polyphenols that go a long way in managing stress-induced fatigue. Regular intake of green tea also helps boost your energy levels and improve your concentration and ability to focus. whenever you feel fatigued, simply prepare a refreshing cup of green tea.
- Place the green tea leaves in the water and allow to steep for 10 minutes.
- Pass the mixture through a strainer and discard the used leaves.
- Add the honey and drink this tea at least thrice daily.
Other remedies that you can use to manage fatigue include healthy snacks such as pumpkin seeds, bananas, real fruit yogurt as well as oatmeal. It also helps to take a relaxing bath just before bedtime, preferably one that includes calming essential oils. In the long run, it is important for you to take some time off for yourself, away from the frenzied pace of everyday living.
During these periods, make sure you indulge in activities that you love,and specifically those that are not stressful. Most people find it beneficial to move away from their typical day routines to help break the monotony. These breaks are much needed to prevent burn out and fatigue.