Find out what's wrong with your body
It is normal for a person to be tired after a busy day at work or an intense workout. It’s not normal when fatigue doesn’t go away even on weekends and you’re so tired that you can’t rest. But this also happens. Before you start doing anything, make sure that it is real fatigue and not a symptom of larger troubles.
Fatigue is a symptom of some diseases.
Diabetes, depression, thyroid problems, anxiety, anemia and even snoring are diseases that signal themselves through fatigue. Why am I tired all the time? . It takes no more than a week to get checked by an endocrinologist and do a couple of blood tests, but you will find out what is the reason for your poor health: a disease or lifestyle.
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What methods do you use to be energetic and alert all day?
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Key words:1Healthy lifestyle
Learn to sleep correctly
It’s trite, but a constantly tired person most likely sleeps poorly: he suffers from insomnia, shallow sleep or lack of time to rest. If you think that you have no time to sleep, remember: you need to sleep not 8 hours, but correctly.
Here's what it means: 10 tips to beat insomnia. .
- Go to bed at the same time every day.
- Sleep in the dark.
- Sleep in silence.
- Sleep in a cool bedroom with an open window (at an air temperature of 16–18 °C).
- Sleep on a flat mattress and under a warm blanket.
There are many more ways to improve sleep, but in practice few people even follow the rule of a cool bedroom. So try to start with this.
Don’t burden others with your own problems
Believe me, it is not easy for each of us. However, this is not a reason to dump a bunch of your stories, consisting mainly of whining, on anyone you meet. To get rid of certain annoying factors in your life, you need to stop crying into someone’s vest and take action.
The universe hears everything, and people are also irritated by negative comments and reviews. Absolutely no one likes whiners, and constant complaints lead to emotional burnout, first of all, of the whiner himself.
Time spent on sob stories could be used much more productively and pleasantly.
Find fuel
Energy is obtained by burning fuel, our fuel is food. If you fill a car with a gasoline engine with diesel fuel, then, of course, it will go, but not far. It’s the same with our body: if we feed it just anything, we won’t be able to get enough energy. We have written about how to eat healthy many times, but fatigue is a trap. To stick to a nutrition plan, regularly buy the right foods, cook them, and not break down, you need a schedule and strength. But they are not there.
Get started with three simple steps:
- Reduce your coffee intake Self-help tips to fight fatigue. , no matter how paradoxical it sounds. Coffee and other tonic drinks provide energy on loan. You will spend more than you can afford, and you will have to pay with a lack of strength.
- Instead of sweets and fast food, snack on nuts and cottage cheese. Protein foods help cope with lack of strength better than candy and coffee.
- Take snacks based on flax seeds - they are rich in antioxidants. However, more details are needed about them.
Do something enjoyable
And it doesn’t have to be some kind of super hobby. You can just lie in bed with a book, drink coffee in company, or take a leisurely walk in the park. Everyday little pleasures and healthy habits make us happier and give us strength to live on, increasing the level of the hormone serotonin in the blood.
Use antioxidant supplements
One of the reasons we feel tired all the time is due to free radicals. These are unstable molecules, they are usually formed as a result of vital activity, especially after exercise. The body can cope with so many free radicals, but we can get an additional portion from the environment: cigarette smoke, exhaust fumes, ultraviolet radiation. When there are too many free radicals, the body falls into oxidative stress, the consequences of which are disruptions in energy production, cell destruction, the development of diseases and accelerated aging.
Antioxidants are molecules that counteract oxidative stress, neutralize free radicals, protect our cells and restore energy production.
For chronic fatigue, use dietary supplements Chronic Fatigue Syndrome Treatment. which contain antioxidants. Such as the antioxidant complex "Sinergin" - a dietary supplement (not a medicine).
Synergin contains six antioxidants in high dosages: coenzyme Q10, lycopene, rutin, vitamins C and E, beta-carotene. All these substances are found in common foods: meat, vegetables, berries. Another thing is that the amount of antioxidants in food is small, we simply cannot eat enough food to get the required amount of antioxidants. This is what Synergin is fighting against: two capsules contain enough antioxidants to provide the body without exceeding the permissible level of consumption.
While the antioxidants inside us fight free radicals, we feel how fatigue recedes, strength and a desire to do more for ourselves appear.
Attitude to life
Perhaps your moral strength is running low because you take everything that happens too personally. If you continue in the same mode, your internal resources will not last long. Stop paying attention to annoying little things. Try to focus on the positive aspects. Surely you have them in your life.
Consider whether you are taking on too much responsibility for what is happening around you. You don't have to be responsible for literally everything. Know how to let go of the situation and delegate your responsibilities. Have pity on yourself and don't work too hard. This applies to both the professional sphere of activity and personal life. Sometimes a person tries to do everything everywhere and therefore quickly runs out of energy.
Take breaks from work
When there are so many things to do that it is impossible to sort them out, stop! Understand that Bolivar will not endure so much, decide which tasks must be done without fail, and what can wait. On the list of the most important tasks of the day, the first item should be “Rest.”
Do those things that absolutely need to be done, and if after that you have no strength left, rest. The most important things will be completed, and you will be able to switch gears and gather energy without feeling remorse.
Plan your day in the evening, but adjust your plans in the morning. We wake up with different amounts of energy, and if you feel like you’re falling down after barely brushing your teeth, then it’s better to reschedule your plans: leave the most important things in order to devote more time to rest.
Proper organization of the day and employment
Get enough sleep at night . Everything here is obvious, but it is the simple truths that are most often forgotten. The best way to feel energized and rested in the morning is to get enough sleep the night before. How many hours of sleep is enough for you - 6, 7 or 8 - depends on the individual characteristics of the body. But if you sleep less than 6 hours a day, you will gradually feel a lack of sleep, and this negatively affects your well-being.
Do exercises . The body continues to remain relaxed after sleep for some time, and in order to wake up faster, you can do a little exercise, then wash with cold water or take a contrast shower.
Plan your day . This will allow you to concentrate on completing important tasks and avoid those that simply “steal” your time, destroying your energy reserves.
Eat right . Don't skip meals or overeat. In the latter case, your body will spend energy to cope with the digestion of incoming food and you will not be able to work fully.
Practice cat nap . “Cat nap” – a 15-minute nap after lunch. The point is that during this time the brain has time to “reboot” and relax. And then work more productively. Of course, not everyone has such an opportunity, but not only numerous Western consultants on personal productivity, but also Russian ones (Gleb Arkhangelsky) assure us that the method is worthwhile.
Get outdoors . In warmth, the processes in our body slow down, which is why we feel less energetic and often cannot, if necessary, quickly gain the speed necessary for work. Therefore, do not spend your entire lunch break in a cafeteria or cafe - take a walk down the street. You can also go to an open window while working and stay near it for a couple of minutes - oxygen will definitely not hurt your brain.
Move often . Get into the habit of spending a couple of minutes at the end of every hour to warm up: get out of your chair and walk around the office. Also, choose the stairs over the elevator.
Watch your posture . Incorrect positioning at your desk affects your ability to concentrate.
Start your day by solving a difficult problem . Use your still untapped energy reserves to solve important problems first. The brain will get used to the load, and everything else will seem simpler.
Finish what you start . This will serve as an excellent impetus and motivation for further achievements.
Learn to move
Movement and physical activity are the last things you want to do when you're tired. What kind of gym can we talk about if there is no strength for anything at all? But we are created to be in the Rev Up Your Energy movement. . When we move little, all processes in the body automatically stop: the body slowly processes food, slowly starts working, and slowly adjusts to rest. It turns out to be a vicious circle: we get tired and therefore move little, but as a result, the body reserves less energy for movement and reduces its production.
There is a way out: when tiredness haunts you, you need to start with walks.
And nothing else. Put on something very comfortable, go outside, not somewhere, but just like that, without a purpose. You can’t: sit, wander around the shops, go to the nearest kiosk for fast food. You can: walk.
How to warm up when you need to go outside but don’t want to? Start breathing. Take a deep breath and exhale sharply until you feel you are ready to stretch your neck and do at least 10 squats.
Are you getting tired quickly? Get enough sleep!
A person who does not get enough sleep is much more irritable and gets tired faster. Meanwhile, no one has canceled a healthy eight-hour sleep. An interesting fact: if you oversleep for a long time, sleep seems to accumulate in the body. So the phrase “sleep it off on the weekend” is not without meaning. Get enough sleep during vacations, holidays and weekends. Your body will thank you for this care and strengthening of strength.
Find out how to deal with information overload and gadget addiction here .
Get a massage
At home after a hard day, try the Chronic Fatigue Syndrome - Other Treatment massage. stop, hands, stretch your neck and face. Of course, it’s great if someone gives you a massage, but if there is no one willing, buy a gymnastic roller or take a tennis ball to stretch the most tense areas of the body: neck, back, feet.
If you are so tired that you suffer from insomnia, cannot concentrate on work and lose your appetite, sign up for a course of therapeutic or relaxing massage. It becomes easier under the hands of professionals.
Learn to switch from work to rest
You need to leave your work at work, don’t take it home even in your thoughts. At home, don’t check work email, don’t write to colleagues about unfinished business or questions that can wait until tomorrow (in fact, most questions are just like that), don’t go into the corporate chat if you have one. If an extremely important event is planned at work tomorrow, then worrying about it is appropriate, but such events happen no more than two or three times a year. And the rest of the time - no “overtime” thoughts. Switching things up will also help you relax.
The best way to take your mind off work is to communicate with loved ones. Talk to your family, play with your pets, call your friends, or text someone you haven't seen in years and ask how they're doing. The energy of loved ones will help you feel better.
