Home remedies for fatigue

Fatigue is also known as tiredness, lethargy, exhaustion and listlessness. This is a physical or mental state of being tired and weak. Physical and mental fatigue are different but they usually exist together. The person who is physically exhausted for a long time will also be mentally tired. Nearly everyone struggles from fatigue time to time due to overworking. These are temporary fatigue and have many home remedies to treat it. Chronic fatigue lasts longer and it impacts the emotional and psychological well-being. Though fatigue and sleepiness are not the same, fatigue is accompanied by the desire to sleep and lack of motivation to do any work. Fatigue can occur due to some of your habits or routines or they are the symptom of an underlying medical problem.And while the individual root causes of chronic fatigue tend to vary, there are a number of holistic remedies that have helped many people with the condition regain healthy energy levels without the use of harsh stimulants.
*Several lifestyle factors, medical conditions or psychological problems can cause fatigue. Some of the lifestyle factors that contribute to this problem include excessive alcohol use, excessive intake of caffeine, excessive physical activity, inactivity, poor sleep and unhealthy eating habits.
Whether your fatigue is due to physical, mental or emotional exertions, you can fight it with some readily available foods. Key foods will provide your body with all the essential nutrients, such as protein, fats and complex carbohydrates, as well as vitamins and minerals to function properly and fight symptoms of fatigue.
*Not getting enough sleep is sure to contribute to fatigue, but what people are doing while they're awake is another problem. The same poll showed one-third of Americans are working more than 50 hours a week. People are spending less time taking care of themselves -- sitting down to read a good book, going for a bike ride with the kids, eating a healthy meal. The bottom line: Most people are exhausted. In fact, ten million Americans will visit their doctors this year and ask the same question, "Why am I so tired?"

 *For a quick pick-me-up, put two drops of peppermint oil on a tissue or handkerchief, hold it to your nose, and breathe deeply. If you have more time, try adding two drops of the oil to bathwater along with four drops of rosemary oil for an invigorating soak.

‘* Lie on your back and use pillows to prop your feet at a level higher than your head or, better yet, lie on an adjustable exercise bench or other surface that slants. In India, yogis fight fatigue through such practices by encouraging blood flow to the brain, which is thought to boost alertness.

Eat to beat fatigue

‘ Eat a good breakfast along with several small meals and healthy snacks throughout the day. That’s better than eating two or three large meals. Try to limit the size of your meals to 300 calories. This will keep your blood sugar levels steady and help prevent your energy from plunging.

Get active

We’re awfully quick to assume that if we feel exhausted, we should take a nap. But have you ever noticed that if you lie in bed all day, barring recovery or illness, you feel more sluggish? Your head may feel a bit fuzzy and achy, and you feel like energy was sucked out of your body, instead of replenished. This is because over-resting or sleeping has the exact opposite effect we want it to have, while exercise boosts our energy long-term. If you are feeling fatigued and not moving around much, you may just need a good regular dose of fresh air to rejuvenate your body and mind. As a bonus, when you do rest, it will feel that much better and be that much more refreshing than if you’d sat around all day and done nothing. It also improves mood, thanks to the endorphins being released, and feeling gloomy is a major contributor to fatigue.

Bananas

Bananas contain a good amount of potassium, which the body needs to convert sugar into energy. Also, bananas are rich in many important nutrients, such as B vitamins, vitamin C, omega-3 fatty acids, omega-6 fatty acids, fiber and carbohydrates, that help beat tiredness, dehydration and other fatigue symptoms.
Plus, the natural sugars like sucrose, fructose and glucose in bananas are essential for quick energy boosts.
Eat 1 to 2 bananas daily. You can also enjoy a banana shake or smoothie to keep your body hydrated and full of energy.

Green Tea
A cup of refreshing green tea can also fight fatigue, especially stress and work-related fatigue.Green tea contains polyphenols that help reduce stress, boost energy and improve mental focus.
Plus, it has components that have been proven to boost metabolism and protect against many drawbacks of being fatigued.
‘ Eat more high-fibre foods that are rich in complex carbohydrates, such as whole-grain cereals, whole-wheat bread, and vegetables. These help stabilize blood sugar.
Cut down on your intake of fatty foods. To improve the function of your adrenal glands’which influence the way you metabolize nutrients’you should have no more than 10 percent saturated fat in your diet.

Oatmeal

A perfect food for fighting fatigue is oatmeal. It contains quality carbohydrates that are stored in the body as glycogen and provide fuel for your brain and muscles throughout the day.
Plus, it has many important nutrients like protein, magnesium, phosphorus and vitamin B1 that help boost your energy levels.
Oatmeal is also regarded as a superfood for digestive health due to its high fiber content. Even diabetic people can eat oatmeal as it helps maintain normal blood sugar levels.
A bowl of oatmeal makes a great breakfast. You can add to the health benefits by topping your oatmeal with fresh fruits and nuts.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.
You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Watermelon

If you’re feeling fatigued on a hot day or after a workout due to dehydration, you can get your energy back with a slice of watermelon. Watermelon is rich in water and electrolytes that keep dehydration at bay and help keep you active and free from symptoms of fatigue.
Plus, it is rich in fatigue-fighter nutrients like potassium, vitamin C, lycopene, beta-carotene and iron.
Next time you feel fatigued and need instant energy, have a slice of watermelon. You can also make a healthy drink with some watermelon, a little honey and lemon juice, and water. Drink the juice after a workout to prevent signs of fatigue.

Lose weight to gain energy 

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.
Try taking 400 milligrams of magnesium every day. This mineral is involved in hundreds of chemical reactions in the body. It plays a role in changing protein, fat, and carbohydrates into energy sources. A mild deficiency may be the cause of fatigue in some people

Reduce stress to boost energy 

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.
Take a daily multivitamin to ensure you’re getting the minimum amount of nutrients your body needs. Deficiencies can pull the plug on your energy stores.
‘ Cut an unpeeled potato into slices and let the pieces soak in water overnight. In the morning,drink the juice for a natural tonic brimming with potassium. Your body needs this mineral for transmitting nerve impulses and making muscles move, along with other vital functions, and some natural healers say deficiencies are common in people with fatigue.
‘ Ginseng is an age-old cure for that run-down feeling. Look for a supplement containing at least 4 percent ginsenosides, and take two 100-milligram capsules daily. This herbal remedy stimulates your nervous system and will help to protect your body from the ravages of stress. (Off-limits if you have high blood pressure.)

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Drink more water for better energy 

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.