Fatigue can appear at any time. In order not to interfere with daily activities, there are several ways to overcome fatigue that you can apply. This method can be started by eating a balanced nutritious diet to managing stress well.
Fatigue is a condition when the body lacks energy, both physically and emotionally. The causes of fatigue are very diverse, such as excessive activity, lack of rest, stress, poor diet, and an unhealthy lifestyle.
Fatigue that appears can be said to be normal if it can be overcome by adequate rest and reducing daily activities. However, if you feel tired all the time, this could be a symptom of a certain disease and need to be examined and treated by a doctor.
Various Ways to Overcome Fatigue
There are several ways to deal with fatigue that you can do, including:
1. Eat nutritious food
Food is the main source of energy for the body. However, fatigue can not only be overcome by eating filling foods. You need to eat a nutritionally balanced diet that contains a variety of nutrients, such as protein, complex carbohydrates, fats, as well as vitamins and minerals.
Some types of nutritious and good food to provide energy for the body are:
- Nuts, including almonds, peanuts, and cashews
- Grains, such as sunflower seeds and brown rice
- Fruits, such as oranges, bananas, mangoes, and dates
- Vegetables, such as broccoli, sweet potatoes, potatoes, and spinach
- Milk and its products, such as cheese and yogurt
- Eggs, fish and lean meats or skins
In order to feel more energized while meeting your nutritional needs, you should limit your consumption junk food and processed foods, such as canned and frozen foods.
2. Limiting the consumption of caffeine and alcoholic beverages
Caffeine can indeed make you awake and more energized, but its effects are only temporary. When the effects of caffeine wear off, you may feel more tired. This effect is also called caffeine crash.
In addition, excessive or too frequent caffeine consumption can also cause caffeine withdrawal symptoms.caffeine withdrawal). This condition can make you feel difficult to sleep, difficult to concentrate, anxious, and lack of energy or tired quickly.
Too often consumption of alcoholic beverages can also interfere with the performance of the brain and liver function and cause sleep disturbances. Although it can make you fall asleep faster, the effects of alcohol can actually make you dizzy, headache, and less energetic the next day.
If you can't stop consuming caffeine and alcoholic beverages, you can reduce it slowly.
3. Sufficient body fluid needs
Lack of body fluids or dehydration can make you feel tired and lethargic. Therefore, it is important to meet body fluids by drinking about 8 glasses of water a day. If you are bored with water, you can consume other drinks, such as fresh fruit juice, tea, or infused water.
4. Manage stress well
Stress can drain your energy, causing you to feel physically and mentally exhausted. Not only does it make you less energetic, excessive stress can also cause insomnia and weaken your immune system.
If stress is managed properly, fatigue can be overcome. One way to manage stress is to do relaxation, such as yoga and meditation. Not only reduces stress, relaxation will also make you calmer.
In addition, you can do hobbies or things that you enjoy to reduce stress, such as watching movies or playing music.
5. Exercise regularly
Regular exercise can increase metabolism, improve mood, and make you sleep better at night. This of course will make the body fresher and not easily feel tired.
You can start by doing light exercise such as walking for 15 minutes. Do it regularly and gradually increase the duration to 2.5 hours per week.
6. Get enough sleep
Sleep is one way to replenish energy after a day of activities. Therefore, it is important to get at least 8 hours of sleep every night so you don't feel tired easily. Also try to go to bed and wake up at the same time every day.
If you feel tired during the day, try to take a 20–30 minute nap. This can leave you feeling refreshed and energized, which can help increase your daily productivity.
Apart from lack of sleep, fatigue can also be triggered by the side effects of certain drugs, such as antihistamines, diuretics, chemotherapy, and blood pressure-lowering drugs. Fatigue that persists and does not improve can even be a sign of certain diseases, such as anemia and thyroid disease.
Fatigue that arises due to lack of rest can generally subside in various ways to overcome fatigue above. However, if these various methods do not work to overcome the complaints of fatigue that you feel or fatigue occurs continuously, you should immediately consult a doctor.