The feeling of tiredness is a normal phenomenon, at least after a long day’s job. Tiredness doesn’t just drain mentally; it also influences some physical inadequacies. It is not unusual to lack motivation or energy when you’re tired. While some refer to it as fatigue, the term ‘fatigue’, is the overall lingering feeling of tiredness.
Tiredness is typically a response to intense physical or mental activity. Most people feel tired at some point in their lives and could describe tiredness as a feeling of weakness, exhaustion, weariness and the inability to perform tasks optimally. Fatigue inducing factors include the following:
- Physical Health Conditions: Some physical health conditions that cause tiredness include sleep disorders (insomnia), malaria, infections (cold and flu), anaemia, cancer, diabetes, arthritis, hypothyroidism, emphysema, chronic fatigue syndrome, Addison’s disease, kidney disease, lung disease, overweight/underweight distress, seasonal affective disorder obesity, pregnancy and ageing.
- Mental Health Conditions: These are underlying illnesses that cause tiredness, and they include anxiety, depression, grief and emotional stress.
- Lifestyle Choices: poor eating habit, unbalanced diet, lack of enough sleep, use of drugs, alcohol, irregular exercise and workplace burnout.
Also Read: 10 Natural Remedies For Sore Throat
Symptoms of Tiredness
Tiredness can be mild or severe, and it can also come suddenly or gradually. Several general symptoms that accompany fatigue include body weakness, sore muscles, nausea, lack of energy, low motivation, dizziness, poor concentration/focus, blurry vision and drowsiness.
There are other associated symptoms of tiredness caused by illnesses and underlying conditions such as headache, chest pain, abdominal pain, back pain, slow reflexes/responses, nasal congestion, irregular heartbeat, loss of appetite, fever, shortness of breath, chills, anxiety, depression, fatigue, hallucination, impaired hand to eye co-ordination and impaired judgement/decision making.
Maintaining good health and wellness is instrumental to a balanced and productive lifestyle, and home remedies can come in handy. This post provides information on some home remedies that you can easily use. They are also simple and practical lifestyle changes you can make to prevent distress caused by tiredness.
Home Remedies for Tiredness
To feel refreshed, filled with energy and highly motivated while performing your daily tasks and activities, here are some home remedies that would help you. They will prevent tiredness, disruption in your daily routine, and enable you to have a balanced work and social life.
- Stay Properly Hydrated Often
Whenever you are low on body fluids, tiredness is often the first symptom. Taking fluids might seem simple, but you must consume sufficient amounts of fluids to keep your energy levels up. According to the Institute of Medicine (IOM), men should take about 13 cups (3 litres) of water per day, and for women, 9 cups (2 litres) would do. For pregnant women and breastfeeding mothers, IOM recommends 10 and 12 cups of water, respectively per day.
Teens and children would need about 6-8 cups per day. Although this could vary depending on your body size, it is valid as the minimum recommended fluid intake. You can also take beverages and water-filled fruits if you like. Staying hydrated will help maintain your alertness, improve blood circulation as well as your overall health and well-being.
- Healthy Eating Habits
Your diet and eating habits can mess up or boost your energy levels. According to research conducted in the U.S, ill-dieting has a significant link to the increasing rate of persistent fatigue. Although it might seem a herculean task, as much as possible, do not skip your meals, avoid junk or processed foods, and replace them with healthy foods such as fresh fruits, vegetables.
Eat foods rich in protein (baked beans, fish), rich irons (lean meat), rich carbohydrates (i.e. cereals, brown rice, whole grain bread), low-fat meals and dairy products. Reduce high fat, salts or sugar foods intake to help boost your concentration levels and beat energy slump. You can also spread your meals and calorie intake across the day evenly i.e. rather than eating one heavy meal, eat three smaller meals instead. Ensure you do not eat large portions of food at once as it facilitates fat accumulation and fatigue.
- Use Vitamins and Natural Supplements
Keeping up with energy levels while also maintaining a work/life balance is not always very easy. Natural supplements and vitamins can serve as that energy boost you need. Some of these vitamins and supplements include Multivitamin complex, B-Complex Vitamins, Vitamin B6, Vitamin B12, Vitamin D, Zinc, Iron, Magnesium, Melatonin, Coenzymes Q10, Spices, Dates, Panax Ginseng, Rhodiola Rosea Extract, Licorice Extract. You can also purchase foods inherently endowed with these vitamin and natural supplements to tackle tiredness.
- Regular Exercise
When you feel tired, exercise is a good way to keep your energy level afloat. You can go from low to moderate intensity exercises. It might seem draining or exhausting; however, regular and consistent exercises will relieve tension, induce healthy sleep and improve your health.
It can be simple leisure walks, squats, or watching home exercise videos and practice at the comfort of your home. You can also engage in some home relaxation activities such as stretching, meditation or yoga. Exercise stimulates the release of endorphins which are needed to help you feel happier and energetic.
- Good Sleep Habits
Bad sleeping habits will unavoidably result in constant fatigue. Start today! Get enough quality sleep, and as much as you can, avoid working late into the night. The National Sleep Foundation, together with the help of multi-disciplinary experts, have outlined the appropriate and recommended sleep times as per age groups here.
Abstain from the use of drugs and substances such as caffeine, that can adversely disrupt your sleep and endanger your overall wellness. Avoid all sleep distractions such as noise, and set the conductive room temperature to promote your sleep.
Relax during work breaks, rest properly at night and also have a stable sleep pattern or routine (sleep and wake up at a particular time every day). Good sleeping habits minimizes stress levels, keeps the brain in shape and improves hormonal functionalities.
Tiredness due to physical or lifestyle factors can oftentimes be resolved with these home remedies. For medical and mental factors that trigger tiredness, home remedies can also find some application. However, if the tiredness persists, do not hesitate to visit a doctor and seek medical care.