Posted on Sep 06, 2023, 1 p.m.
We’ve all had those days when we feel less productive due to fatigue. Fatigue is a common issue affecting many people. According to research, fatigue is increasingly becoming prevalent, affecting up to 2.5% of the professionally active global population, mostly between 20 and 40 years.
Fatigue is often triggered by a lack of physical exercise or enough sleep. Extreme fatigue could be due to health problems like hormonal imbalance, kidney diseases, health problems, lung diseases, depression, or medical treatments like radiation or chemotherapy.
While medical attention is the best way to treat chronic fatigue, there are fast-acting natural remedies that can help restore your energy. To treat it effectively, you must first know the underlying cause of the tiredness and then take suitable immediate action.
That said, here are the top five scientifically proven ways to ease and prevent fatigue and boost energy:
Spend Some Time Outside
Spending too much time indoors engaged in one activity can drain your energy. It is essential to make time to spend outdoors in nature to elevate your mental and physical health. Studies have shown the relationship between nature and well-being, suggesting that spending quality time in natural environments is good for the mind and body.
In one study, participants were subjected to a brief memory test and then split into two groups. One of the groups was asked to spend time walking around the arboretum while the other moved around the city. It was observed that the group who spent time in nature had a better score on retest. This shows that green spaces place less burden on the brain, which boosts energy levels since the brain takes about 20% of body energy.
Taking breaks between mentally draining activities by spending time outdoors improves focus, leaving you more energetic. The result is better well-being and more productivity at home or in the workplace.
Get A Few Minutes of Physical Activity
If you spend most of your time seated or inactive, it won’t be a surprise to end up tired most of the time. Body inactivity is known to cause deconditioning of your cardiovascular and musculoskeletal systems. These changes in the muscles, lungs, and heart depress your moods and make you exhausted and less active.
Fortunately, even a 5-minute exercise can relieve fatigue. So, the next time you feel tired, step out of your office desk and try these easy exercises:
Jumping jacks: This exercise works on your body, increasing heart rate and enhancing blood circulation. Getting energy to vital organs boosts energy.
Jog or brisk walk: These cardiovascular exercises are a quick way to increase the release of endorphins. This feel-good hormone helps relieve stress and raise energy levels.
Squats: Squats are office-friendly exercises that strengthen essential muscle groups around your leg muscles. They also strengthen your core and enhance communication between your brain and muscles.
Stretch: Stretches are an excellent way to de-stress and re-energize your body and mind. Stretches like doorway and crescent stretch relieve tension on your upper back, chest, shoulders, neck, and torso.
Yoga poses: Yoga is a widely recognized strategy for boosting energy flow by easing tension in your spinal cord.
Drink a Glass of Water
A quick way to re-energize and relieve tiredness is by sipping a glass of water. Dehydration stresses your heart and brain. It makes the heart work harder to pump blood to vital body parts. Low blood pressure reduces oxygen supply in critical organs like the brain, leading to fatigue and less concentration.
Fluid loss has been observed to reduce cognitive performance. In a study, researchers concluded that dehydration affects memory, mood, and brain performance, often leading to fatigue. So, the next time you feel fatigued, your body could be craving fluids. Take a few glasses of water and notice the improvement in your energy levels.
Eat an Energy-Boosting Snack (Whole Grains and Fiber)
Eating healthy foods is a sustainable way to energize your body. Poor food choices like filling your diet with sugar, salt, and processed foods are key causes of decreased energy levels. These foods make your blood sugar spike and crash, leaving you drained.
By taking fruit, vegetables, or whole grains snacks with good amounts of fiber, your blood sugar levels stabilize, and your energy levels improve. Also, add healthy fats and protein to your complex carbs-rich diet to keep you full longer, avoiding temptations to unhealthy foods.
De-Stress Your Day
Chronic stress is one of the leading causes of fatigue. Even a good night's rest doesn't help much when stressed. Besides, it's hard to find sound sleep quality when stressed, as the sleep disruptions make falling and remaining asleep hard.
Stress negatively impacts your energy levels by causing a hormonal imbalance. When you are stressed, there is an increased production of the stress hormone- cortisol, and too much cortisol could lead to fatigue. Additionally, chronic stress takes most of your energy, leading to mental, physical, and emotional exhaustion. You can tackle stress by finding a quiet spot and practicing relaxation through meditation, visualization, and deep breathing. Effectively practicing these exercises helps with stress management, increasing blood flow and leaving you with more energy.
Other Tips to Boost Energy Levels
- Take a break from your smartphone and computer
- Stay away from booze
- Develop a consistent sleep routine
- Reduce intake of stimulants like caffeine before going to bed
In today’s busy lifestyle, it's normal to experience fatigue occasionally. To manage fatigue, consistently practice experiences that boost energy levels and avoid those that exhaust your body and mind.
From relaxing in nature, engaging in physical activities, drinking enough water, eating healthy foods, and de-stressing with relaxation techniques, these tips could help you avoid tiredness and receive energy throughout the day. Make sure to try them and see an improvement in your productivity.
This article was written for WHN by Jessica Smith, who is a content creator, blogger, and health advocate.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.
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