Feeling weak, dizzy and tired is a common problem for people all around the world. The reasons for constant fatigue and tiredness are not that easy to determine. However, here are the most common factors why there is fatigue and weakness:
- changing seasons;
- high levels of stress and anxiety;
- problems in private life;
- long working hours;
- lack of sleep;
- unbalanced diet and poor eating habits;
- physical exertion or lack of it.
How to avoid tiredness and improve your well-being daily? Discover 7 effective tips to get rid of tiredness and fatigue.
1. Eat a Balanced Diet For More Energy
A balanced diet is essential for sustaining energy levels and overall well-being and can help prevent tiredness in the long term. Your body must receive nutrients to support energy production, muscle function, and overall health.
Snacks like crisps, cookies, and sweetened drinks are simple carbohydrates that can raise the energy level only for a short time. After that, the energy level drops rapidly, and even more pronounced fatigue may occur.
Adding berries and fruits to your diet is a healthy way to satisfy your cravings for something sweet and improve your overall well-being.
Blueberries for health are a great option as they contain vitamins and antioxidants that may combat fatigue. Cranberries, strawberries, and raspberries can create a favorable environment for treating diabetes.
2. Take Walks and Get Fresh Air
Taking a walk outdoors allows you to breathe in fresh air. Increased oxygen intake can revitalize your brain and body, making you more awake and alert. The Centers for Disease Control and Prevention (CDC) recommends walking 150 minutes weekly.
You don't need a specific destination or a long commitment to benefit from a walk in fresh air. Recent research shows that a 5-minute light walk every half hour reduces feelings of fatigue and improves mood. Regular walks will improve your mood and help you feel more energized.
3. Drink Enough Water
What Are The Causes of Tiredness and Fatigue?
Dehydration can be a significant cause of tiredness. When your body doesn't have enough fluids to function properly, it can lead to various symptoms, including fatigue.
How Much Water Should You Drink Per Day?
The recommended daily water intake for adults is around 2 to 2.5 liters (8 to 10 cups), but it can vary based on age, gender, physical activity, climate, and health.
The European Food Safety Authority (EFSA) recommends guidelines for healthy water intake.
4. The 5 Second Rule
In recent years, the term "procrastination" has been mentioned more and more often in society, often associated with laziness, reluctance to work, procrastination, or fatigue. Create new habits to avoid procrastination and the pattern of hesitating.
Use the 5-second rule to overcome hesitation. Count from 5 to 1 and take action without overthinking. Just get started! Learn more about 5 Second Rule in the Mel Robbins video below.
5. Get Regular Exercises
Regular physical activity, like swimming, cycling, or dancing, can boost the production of serotonin. Serotonin is a neurotransmitter that regulates mood, appetite, and sleep.
|"Increase serotonin levels can significantly impact your overall mood and energy levels, stave off depression, and provide a feeling of euphoria."
6. Relax and Have Enough Sleep
Is tiredness a sign of stress? Yes, chronic fatigue can indeed be caused by stress. Find the ways you can reduce these overwhelming feelings.
Sleep and relaxation is an excellent treatment for fatigue and tiredness. To maintain a healthy balance, set aside a specific weekly time to focus on yourself and recharge.
Getting enough sleep is vital for maintaining good health. The necessary amount of sleep can differ depending on factors such as age, genetics, and sleep quality at night.
|"Sleeping 7–9 hours per night is ideal for most adults. Good sleep quality is also essential."
7. Food Supplements as Treatment for Tiredness
If you have nutritional deficiencies, vitamins to relieve tiredness could effectively raise energy levels. B-complex, D, and C vitamins are crucial in energy metabolism, immune function, and overall vitality.
MUSS Anti-Aging Vitamins 3A provides powerful antioxidants that boost energy levels. Vitamins contain only 100% natural ingredients - blueberries, lingonberries and spirulina that strengthen immunity, enhance vision, and effectively prevent premature aging.
If you have been constantly tired for several months without an apparent reason, it is essential to seek medical advice from a specialist to rule out any underlying serious health conditions causing the fatigue.