Feeling tired or fatigued is a common phenomenon. Many people have several activities to carry out daily with little or no time to rest. In most cases, people can’t identify the main reason for feeling tired or having low energy.
Suppose you always feel tired or can’t identify why you feel tired. In that case, you may need to see your doctor, especially if it impacts your ability to carry out daily activities, as this may indicate an underlying condition.
Tiredness may signify a bigger health issue, especially when accompanied by headaches, fever and pain. Although tiredness may require medical attention at a private health clinic in London to treat the underlying cause, you can do the following to combat tiredness.
Eat a balanced diet
A healthy and balanced diet can contribute to boosting your energy levels. Ensure your meals consist of whole, fresh food from the different food classes. Include anti-inflammatory foods and fibre in your diet. You can also pair unrefined carbs with protein for sustained levels of energy.
A balanced diet enhances healthy digestion to clean the body and prevent conditions like irritable bowel syndrome (IBS) that induce fatigue. Some foods can manage and prevent IBS.
Exercise has several health benefits. While exercising, your body releases endorphins that naturally boost your energy levels. Endorphins can also improve your quality of sleep. A study in 2008 showed that regular exercise could reduce fatigue symptoms.
The study, which involved 36 sedentary adults that engaged in a low or moderate-intensity exercise in six weeks, found improvements in energy levels.
Engaging in moderate-intensity exercise for at least two hours every week will benefit your energy levels.
Take more water
Staying hydrated can help maintain your body function. Dehydration often causes low energy and can negatively affect your sleep because your nasal and mouth passages will become dry. Dehydration can also cause leg cramps, hoarseness and snoring that may disrupt your sleep, leading to mental fog and dullness during the day.
A 2014 study reported better energy levels in people who increased their water intake. People with reduced water intake reported a reduction in calmness and satisfaction and negative emotions, with inertia and fatigue.
Reduce caffeine intake
Reducing your caffeine intake increases your energy levels in the long term. Although caffeine can give an initial energy boost, as its effect wears off, you may end up feeling depleted. Gradually cutting down on caffeine can reduce the feeling of withdrawal, and your natural energy levels will become balanced overtime.
Avoiding caffeine after dinner is also important to naturally allow your body to adjust to a restful state for night sleep.
Get enough sleep
Adequate rest is important to maintain optimum energy levels during the day. Before sleeping, consider gentle stretches. Keeping your sleeping area and maintaining the right temperature can help you sleep better.
The following can also improve your quality of sleep.
- Get a comfortable pillow, blanket and mattress
- Use an eye mask and earplugs
- Journal before sleeping to clear your mind
- Wear loose, natural fabrics to sleep
- Engage in yoga, meditation and guided relaxation
- Have a specific sleeping and waking time
Taking alcohol can disrupt your body’s balance and lead to poor sleep quality, particularly if you are dehydrated. Although alcohol can make you fall asleep, you won’t have a deep sleep. If you want to drink alcohol, stick to a moderate amount. However, try to avoid alcohol, if possible.
The body releases certain chemicals during allergic reactions. These chemicals can make you feel tired, cause inflammation of the airways, digestive system and sinuses. The resulting nose and head congestion can affect your sleep, contributing to brain fog and the inability to concentrate during daily tasks.
Have a list of things that trigger allergic reactions, and try to eliminate your triggers as much as possible. Visit your doctor to identify the cause of your allergic reaction if you are unsure about them.
Your physical and mental energy can deplete considerably due to stress. Hormones released when you feel stressed can alter your sleep pattern and negatively affect your overall health.
You can reduce stress in several ways, from going to the spa for a massage or meditating. Reading your favourite book or watching a TV show may also relieve stress.
Carryout a mental check
At regular intervals, evaluate yourself to know if you have mental patterns that result in low energy levels. Symptoms of anxiety include feeling nervous, irritable or worried. Depression may also make you feel restless, hopeless and sad. Both depression and anxiety lead to unhealthy sleep patterns and tiredness.
You can see a therapist for cognitive behavioural therapy (CBT). This can help identify the cause of your emotional issues and learn ways to address them.
Sitting at a spot can gradually reduce your energy, but moving about can boost your energy levels. Incorporate short activities that can energise your body. For instance, make a habit of parking your car a few blocks away from your destination and walking, taking the stairs instead of the elevator, and going on errands involving physical activities. Consider creating time in your schedule for regular exercise.
Eat Iron-rich foods
Anaemia can cause tiredness. This condition is characterised by iron deficiency that leads to a reduction in haemoglobin levels. This increases the difficulty to transport to muscles and tissues in the body.
The condition can weaken the immune system and increase the risk of infections and illnesses. Women often experience anaemia than men, mostly from heavy menstruation or pregnancy.
Doctors usually recommend medication ora change in diet for anaemia. Some iron-rich foods you can include in your diet include:
- Green, leafy vegetables
- Peas, beans, and lentils
- Iron-fortified bread and cereals
- Whole grains
Eat smaller, more frequent meals
Eating smaller portions of food frequently instead of a few large means can boost your energy levels. When you eat every 3 – 4 hours, you will be less likely to experience an energy crash. Don’t wait to get full before you stop eating and avoid overeating.
Smoking reduces your energy by reducing the oxygen levels in your blood. It also makes breathing difficult.
Smoking is addictive, but you can get help to stop smoking. Prescription and over the counter medications are available to help you quit smoking. Combining these medications with counselling may be more effective for you.
Learn to relax
Create time to unwind, relax and let go of things that cause stress. Gentle stretches, mediation and deep breathing techniques can help you to relax. Being around nature and enjoying its beauty can nourish your soul and replenish energy.
Consult your doctor
If you always feel tired and experience other symptoms, you may have to schedule an appointment with your doctor. Persistent low energy may be due to an underlying health condition and need the best private health check in London to rule out any serious condition.
Visit Medical Express Clinic today for a full body check up if you always feel tired. You can also contact our clinic on 020 7499 1991 to book an appointment for the health checkup.