Fight Fatigue by Modifying Your Diet and Lifestyle

fight-fatigue-yellowsquash

Do you feel constant fatigue all day round? Do the simplest of tasks seem overwhelming and insurmountable to you? If so, you might be a victim of fatigue! Although many mistake fatigue with being lazy, it can negatively affect your overall quality of life. Therefore, you need to evaluate the causes of fatigue and sleepiness. Read on to know how to fight fatigue by applying the corrective measures from a dietary and nutritional perspective to become active and fit.

Fatigue or lethargy is a condition which causes a person to feel sleepy, demotivated and unproductive most of the day. In general, 7-8 hours of sleep is required for adolescents and working individuals to ensure good health. However, unless there is an underlying illness or medical condition, fatigue can be a result of the general lack of fitness. Thus, it is important to fight fatigue to keep yourself healthy and fit.

What are the symptoms of constant fatigue?

Feeling constant fatigue all the day causes many problems including:

  • Lack of concentration
  • Difficulty in coping with the work schedule
  • Lack of interest in otherwise enjoyable activities
  • Impaired digestion
  • Body pain, headache, backache
  • Depression
  • Decreased motivation

What are the main causes of fatigue and sleepiness?

The main causes of fatigue and sleepiness are:

Sedentary Lifestyles

Sitting for several hours every day is extremely troublesome for the body as it causes soreness, neck torment with firmness, backaches and perpetual cerebral pains. Sedentary, stressful urban lifestyles not only make a person inactive but are also commonly associated with increased consumption of junk foods. The excess calories you consume are stored in the body tissues as fat particularly in the belly and hip area.

Chronic Fatigue Syndrome

One of the main causes of fatigue and sleepiness can be Chronic Fatigue Syndrome (CFS). CFS also referred to as Myalgic Encephalomyelitis (ME) or Systemic Exertion Intolerance Disease (SEID) causes excessive tiredness which makes typical day to day activities more difficult and even hampers work.

Poor Diet

A well adjusted and nutritious eating routine helps in maintaining hormonal balance, normal synaptic function and overall good health and well-being. A maladjusted eating routine can cause nutrient deficiencies which can lead to a variety of health issues. 

Anaemia

Anaemia is a condition that develops when there is a deficit of healthy red blood cells (RBCs) in the body. Haemoglobin is an integral part of the RBCs, which binds to oxygen and transports it throughout the body. A lowered red blood cell count causes breathing trouble and fatigue.

Diabetes

Diabetes is a metabolic disease in which the person has high blood sugar, either because his/her insulin production is inadequate, or because the body’s cells do not respond appropriately to insulin or both. People having diabetes feels constant fatigue the entire day.

diabetes

Since diabetic patients cannot process blood glucose as effectively as healthy individuals, they frequently experience blood sugar spikes which accelerate and prolong the feeling of exhaustion.

Read about managing diabetes here!

Depression

Depression is a mood disorder characterized by a constant low mood, a feeling of sadness and a generalized lack of motivation.

It can have a variety of other issues like:

    • Insomnia
    • Loss of appetite
    • Attention span and memory performance issues
    • Weariness and constant fatigue

Although depression can be a complex problem without one unilateral origin; maladjusted or deficient diets can definitely contribute to making the symptoms worse.

Stress

Nowadays, we are all leading a fast-paced life so we are unable to get sufficient mental rest. Stress is an unfortunate consequence of modern urban life. Stress diminishes your vitality and energy levels particularly when it is caused by nervousness. The definition of ‘health’ does not only cover physical health but extends to mental health as well. Stress causes widespread physiological as well as psychological imbalances which can lead to overall feelings of lethargy and constant fatigue.

Learn how you can manage Stress here!

Sleep Apnea

Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with sleep apnea stop breathing for short intervals repeatedly during their sleep, depriving the brain of sufficient quantities of oxygen.

Sleep apnea may occur when the soft tissue in the back of the throat collapses during sleep causing a blockage of the airway. It may also happen when the brain fails to signal the muscles to breathe, due to instabilities in the brain’s respiratory control centre. As a result, not enough oxygen reaches the brain and the body, which causes tiredness and constant fatigue throughout the day.

Understand your brain’s sleep-wake cycle here!

Dehydration

Water is central to life and the body requires 2-3 litres of water a day to function optimally. Deficient water consumption can lead to dehydration and an imbalance in electrolytes in the body.  Insufficient hydration can slow down oxygen and nutrient transportation to body tissues including the organs causing physical and mental weakness, laziness and constant fatigue.

Pouring glass of water from plastic bottle on blue background

Premenstrual Symptoms (PMS)

Due to the changes in the levels of the female hormones progesterone and estrogen, some women may experience PMS a week before their periods. PMS causes symptoms like mood swings, irritability, depression, and fatigue that are sometimes so severe that women miss school, work, and other social events.

Other causes of fatigue include thyroid disorders, eating disorders such as anorexia nervosa, rheumatoid arthritis, and septicemia. Let’s have a look at how diet can help you fight fatigue.

How can diet help in fatigue treatment?

To fight fatigue effectively a solid eating regimen should include the following:

  • Foods containing B-Vitamins like fish, natural eggs, poultry, and green verdant vegetables.
  • Foods rich in calcium, magnesium, selenium, and zinc that diminish the feeling of anxiety and actuates appropriate rest. The wellsprings of sustenance are natural dairy, avocados, salmon fish, green vegetables, nuts, and seeds.
  • Healthy fat containing omega-3 unsaturated fats like fish, seeds, coconut and olive oil, avocados, nuts which help maintain hormonal balance and wards off pressure and despondency.
  • A protein-rich diet that maintains vitality and even reestablishes depleted vitality. Include seeds and nuts, chicken, cheddar, beans, lentils, yoghurt in your diet to reap these benefits. Finally, drink lots of water and liquid to prevent dehydration.

Restrain or control your consumption of:

  • Foods/beverages with a high sugar content/added sugar which have no significant nutritional value.
  • Processed and refined flour.
  • Excessive caffeine and liquor.

In summary, ensure that you eat a healthy well-balanced diet rich in protein, fibers, and vitamins to fight fatigue effectively. Additionally, engage in some regular exercises/outdoor activities to keep your body and mind healthy, active and fit. Further, if you are feeling constant fatigue the entire day then it might be an indication of underlying medical issues and you might need to consult a doctor or dietitian. 

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