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Fighting Fatigue

Fatigue is a persistent feeling of tiredness or weakness that can be physical, mental or a combination of the two. Anyone can be affected, and the majority of adults will experience and will be fighting fatigue at some point in their lives.

Now before we talk about fatigue let us just address this Fatigue is a symptom, not a condition. And many people experience fatigue as a result of a combination of lifestyle, social, psychological, and general well-being issues, rather than a medical condition.

Everyone feels tired at some point, but it is usually resolved with a nap or a good night’s sleep. Fatigue is different from just feeling tired or sleepy!

If you are getting enough sleep, good nutrition, and exercising regularly but still find it hard to perform everyday activities, concentrate, or be motivated at your normal levels, you may be experiencing fatigue.

Symptoms Of Fatigue

Fatigue can cause a vast range of other physical, mental, and emotional symptoms including:

  • Chronic tiredness or sleepiness
  • Headache
  • Dizziness
  • Sore or aching muscles
  • Muscle weakness
  • Slowed reflexes and responses
  • Impaired decision-making and judgment
  • Moodiness
  • Irritability
  • Impaired hand-to-eye coordination
  • Appetite loss
  • Reduced immune system function
  • Blurry vision
  • poor concentration
  • Reduced ability to pay attention
  • Low motivation

Common factors that can cause fatigue include:

  • High level of alcohol intake
  • Caffeine
  • Cigarettes
  • Sleep disturbances (Lack of sleep or too much sleep)
  • Lack of regular exercise and sedentary behavior
  • Poor diet and having too much-processed food
  • Personal illness or injury
  • Workplace stress
  • Depression, Anxiety and stress
  • Grief

Can foods and diet help you in fighting fatigue?

Diets that contain a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue.

After all, your body runs off what you feed it. The best way to get the most energy from your food is to make sure you’re giving yourself the best food possible. Adding these foods to your diet can keep your body fueled and make you feel less sluggish.

1. Eggs

Whole eggs contain plenty of nutrients and are a great source of fats. It provides energy and helps the body absorb vitamins.

2. Bananas

Bananas are a good source of potassium, fiber, and carbohydrates. This combination of carbohydrates and fiber provides a long-lasting source of energy.

3. Almonds

Whole almonds are rich in nutrients such as fats, fiber, and protein. Both protein and fat provide a feeling of fullness and can help increase energy levels. Almonds also contain vitamin E and magnesium. They make a great afternoon snack.

4. Watermelon

Watermelons are a great source of hydration comprising 92% water and vitamin C, vitamin A, and many other nutrients. Since dehydration can increase feelings of fatigue watermelons are a great source of hydration.

5. Spinach

Spinach is another green leafy vegetable rich in iron. It is also high in vitamin K and magnesium.

6. Chia seeds

Chia seeds are rich in nutrients. And are useful for preventing blood sugar spikes around mealtimes. Rapid changes in blood sugar levels are another possible cause of fatigue.

7. Oats

Oats are high in fiber and complex carbohydrates. Since they are more difficult for the body to break down. This makes them a longer-lasting source of energy.

Foods and drinks to avoid

Some foods and drinks might increase feelings of fatigue. For example, foods that are high in sugar can temporarily boost energy, but this spike often leads to a dip immediately after.

  • sugary foods, including syrup and honey
  • white bread
  • baked goods
  • high caffeine drinks
  • heavily processed foods, such as potato chips

Useful diet tips for energy and fighting fatigue

General diet-related behaviors a person can try to help keep their energy levels up during the day. These include:

  • avoiding skipping meals
  • eating an afternoon or morning snack, such as a handful of almonds, if energy levels dips.
  • sticking to recommended daily calories intakes
  • staying hydrated with water or other nutritious drinks, Tevos Pharmaceutical has a range of energy supplements that are great to boost your energy.

Managing stress is another way of fighting fatigue. Over time, chronic stress can cause symptoms such as tiredness and exhaustion. There are many things a person can try to reduce their stress levels, including meditation and exercise.

Fatigue is a symptom – something you can feel and describe – not a condition or disease. To reduce your fatigue you first need to understand what the underlying reasons for your fatigue are and take the necessary steps to reduce fatigue.