Do you feel envious of the people who are invariably high on energy and have a ready-to-go attitude for almost everything and every time while you have to drag yourself to even take a glass of water?
Well, maybe you are fatigued and not just tired!
If you have been running out of breath even after basic physical activity, feeling tired constantly, mentally worn-out, feeling less motivated and more confused, and always getting the drowsy feeling, there are higher chances of you being chronically fatigued.
But you are not alone!
Most people generally overlook the symptoms of fatigue and often confuse it with mere tiredness and weakness.
The good news is most of the time, you can get rid of fatigue with some minor changes in your lifestyle.
However, seldom you might need medical consultation to treat the fatigued feeling because fatigue is more than just weakness and tiredness.
Moreover, considering today’s way of living, one cannot dodge stress and keep on living.
With the desire to live a “successful and happy life”, people often burn out.
Be it you or me, we keep on snubbing short-term issues like workplace stress and personal life issues which gradually transform into long-term mental and physical problems.
While feeling constantly tired and fatigued is often overlooked, it can, in some cases, take the form of chronic fatigue syndrome.
Hence, knowing how to get rid of fatigue becomes crucial to have better control over your daily routine and life in general.
But before we tell you how to get rid of fatigue fast, you must also know the common symptoms of fatigue.
So, let’s begin…
How Do I Know If I Am Fatigued?
If you always have to drag yourself out of bed, there comes a point when you ask yourself “why am I always so tired?”
A constant feeling of tiredness and weakness both physical and mental is what we recognize as fatigue. And it can happen to anyone.
If you are an adult, you are most likely to experience it at some point in your life.
While it is often misconstrued as mere tiredness, fatigue is definitely more than feeling just sleepy.
Some of the common symptoms of fatigue are:
#1. Excessive tiredness or sleepiness
#2. Headache and dizziness
#3. Daytime drowsiness
#4. Gastrointestinal issues
#5. Muscle pain
#6. Moodiness and irritability
#7. Lack of confidence and motivation
#8. Loss of appetite
#9. Hallucinations
#10. Poor concentration and slow response & reflexes
#11. Vision issues like blurriness
#12. Reduced immunity
Furthermore, just like its symptoms, the causes of fatigue are also general; hence, are mostly excused by people.
The prominent causes of constant fatigue could be anything like:
- Medical issues, such as nutritional deficiencies or underlying health problems like diabetes.
- Poor lifestyle choices like excessive alcohol and drugs.
- Psychological and emotional issues, such as depression, stress, and grief.
If you’re constantly exhausted and feel burned out most of the time, undoubtedly, it’s going to have a negative impact on the quality of your life.
Henceforth, it becomes vital to know how to get rid of fatigue.
Whilst you can try consulting health professionals and taking certain medical tests, most of the time people dealing with not-so-severe fatigue get well over time with just basic and practical lifestyle changes.
Having said that, let’s see how to get rid of fatigue naturally.
How To Get Rid of Fatigue And Weakness
If you have an outgoing and energetic personality, constant feeling of tiredness or weariness is highly bothersome.
Moreover, most of the time you know what’s causing you to be fatigued and it doesn’t go away if you don’t work on it.
Adding to this, fatigue could be a sign of underlying medical issues or mere exhaustion.
However, if it still persists even after a sound sleep, you need to make some changes in your lifestyle and diet.
With that being said, take a look at how to get rid of fatigue instantly.
Diet Changes to Combat Fatigue
The first thing that you need to do, to tackle fatigue, is to take a good look at your diet.
It’s possible that you might know how to get rid of fatigue by slightly tracing your diet and eating habits.
Some of the dietary suggestions to fight fatigue are:
#1. Stay Hydrated
Keep yourself as hydrated as possible. The reason behind this is that dehydration has been a chief contributor to most health issues.
And there are chances that the tiredness you feel is because of dehydration.
Moreover, if you have been active all day and have started to feel fatigued, drinking a glass of water might do the trick.
#2. Eat A High-Energy Diet
A high-energy diet includes a balanced mix of carbohydrates and lean protein.
For quite some time, carbs have had a bad reputation.
But actually, they are one of the primary elements of any healthy diet that keeps you going throughout the day. However, it’s important to pick the right type of carb to add to your diet.
To elaborate, you can have complex carbs like oatmeal, quinoa, whole grain products, and also simple carbs like fruits, veggies, honey, and white rice.
Talking about lean protein, it keeps you full for a longer duration. Hence, it helps not only fight fatigue but also maintain a healthy weight.
Sources of lean protein include soy products, fish, chicken breasts, and egg whites.
Moreover, you can also eat some of the following foods to fight fatigue:
- Nuts, such as chia seeds, pistachios, sunflower seeds, and flax seeds
- Mushrooms
- Bananas
- Beans
- Sweet potatoes
- Green tea and black tea
#3. Don’t Skip Breakfast
“Breakfast is the most important meal of the day”; while this is still a debatable topic, it is definitely true when it comes to fighting fatigue.
To clarify, breakfast is the first meal of the day and has a lot to contribute if you want to stay active throughout the day.
Adding to this, it is often seen that people who skip breakfast have less energy as well as motivation in the morning.
Hence, skipping breakfast is not an option if you want to get rid of fatigue.
#4. Don’t Overeat
I’m sure you must have experienced it; when you stuff yourself or overeat, you feel uncomfortable, bloated, and fatigued.
While a plate full of nutrition fuels your body, too much food can also have an adverse effect.
Hence, no matter what’s on your plate, overloading yourself with even nutritious foods can drain your energy and leave you with a fatigued feeling.
Additionally, it would be of much help if you divide your meals into 6 mini-meals.
That is to say, instead of having 3 large meals, divide your food intake into 6 smaller meals.
Not only will it help combat overeating and fatigue, but it’ll also maintain insulin levels.
#5. Eat More Iron-Rich Foods
This specific suggestion needs your special attention.
You must also add some iron-rich food to your diet because fatigue is also caused by anemia (lack of red blood cells). In fact, it is one of the prominent reasons for fatigue.
Women, especially, are affected with iron deficiency or anemia which often leads to making them feel fatigued.
Some of the iron-rich foods include:
- Lean meat
- Tofu
- Shellfish
- Beans and seeds
- Spinach
These are the basic dietary changes that you must consider if you want to get rid of that sofa spud reputation.
Moreover, you must scan your way of living to unearth the reason behind your tiredness and find out how to get rid of fatigue fast.
Lifestyle Changes to Combat Fatigue
Even though making dietary changes can undoubtedly have a positive effect on your fatigued feeling, you cannot overlook the lifestyle shift.
If you are fond of living a party animal life accompanied by alcohol, then fatigue is inevitable.
Some of the lifestyle suggestions to combat fatigue are:
#1. Decrease Alcohol Intake
Alcohol intake, especially during the nighttime, forbids you from having a sound sleep.
And if you believe that having a beer or simply a glass of wine helps you fall asleep, then my dear you have been wrong all this time.
FYI, alcohol prevents you from taking a deep sleep. Hence, you wake up with a hangover and groggy, uncomfortable fatigued feeling even after 8 hours of sleep.
When you drink alcohol, you pass out and do not sleep.
Henceforth, you must cut back on alcohol intake during nighttime.
#2. Say No To Smoking And Substance Abuse
Gone are the days when smoking was a cool dude thing.
Now, it’s more of a health hazard and the leading reason behind deadly health conditions.
And if we talk about the link between smoking and fatigue, then let me tell you that carbon monoxide present in cigarettes depletes the oxygen level of your body, making it harder to produce energy.
Hence, you feel tired and lazy.
This is why non-smokers have comparatively higher energy than smokers.
Additionally, if you are into substance abuse, it not only contributes to fatigue but is also hazardous for your overall health.
#3. Get Better Sleep
Lack of sleep tops the list of the most common causes of fatigue.
Therefore, if you want to get rid of tiredness and constant drowsiness, you must have at least 8 hours of sleep.
Moreover, knowing how to get rid of tiredness is absolutely no use if you don’t have a proper sleep schedule.
And if you analyze closely, fatigue is a sort of sign from your body that you need to rest properly to revive and rejuvenate yourself.
Adding to this, if you are not getting enough sleep or having trouble getting to sleep, you must make adjustments to your nighttime routine.
Some of the suggestions for better sleep are:
- Make a sleep schedule and stick to it.
- Avoid caffeine intake and alcohol during nighttime.
- Make sure you are sleeping in a comfortable relaxing space.
- You can also try changing sheets, setting the right temperature, and eliminating all sources of light and noise.
- Take a power nap of 10-30 minutes if you feel drowsy anytime of the day.
Because of the kind of life we are living, proper sleep and relaxation have taken the backseat.
Nevertheless, there’s no substitute for sound sleep if you genuinely want to fight fatigue.
#4. Maintain An Active Lifestyle
Do you really need studies and research to show whether daily exercise helps in combating fatigue or not?
If yes, then I think you are one of those people who use the gym elevator to reach the ground floor to get healthy.
Anyways, physical activity boosts your energy levels and keeps you more active. And without a doubt, it has nothing but only positive effects for both your mind and body.
And, as a matter of fact, being active throughout the day and doing regular exercise helps you get sound sleep at night.
Though, if you are not into a workout or regular exercise, try adopting these simple activities to stay physically active.
- Go for stairs instead of lifts for a couple of floors.
- Take a walk around the neighborhood.
- Do mild yoga stretch.
- Do some of the household chores yourself.
The benefits of staying active are inevitable. You get to sleep better and find relief from fatigue and, with that, some symptoms of mental illness as well.
How to Fight Mental Fatigue?
“If you can’t handle stress, you can’t handle success.”
And while success has no guarantee, stress is inevitable.
Anyways, if studies are to be believed, psychological factors are responsible for around 50-80% of fatigue cases.
Workplace stress, depression, anxiety, and grief naturally consume your energy and leave you worn-out or simply fatigued.
Adulting is tough, life is tough, but escaping stress is not an option. However, you can learn to tame down stress and save yourself from getting dragged into chronic fatigue.
Here are some suggestions on how to get rid of mental exhaustion and fatigue if you feel weary all the time.
#1. Choose Hopeful Way of Living
Optimistic lifestyle choices are all about having more fun, feeling more active, and being energetic not only physically but also mentally.
Go on a bike ride with a friend, commit to hobby classes, and try to preoccupy yourself with stuff you like to do.
In one line, keep your body moving.
Physical activity not only strengthens your heart but also releases endorphins AKA “happy hormones” and keeps the stress level low.
#2. Conquer Stress And Anxiety
Unwarranted stress, anxiety, and negative emotions may make you handicapped despite being absolutely physically healthy.
Henceforth, you need to learn to manage your anxiety and minimize stress in order to get rid of fatigue.
- You must add yoga and meditation to your daily routine.
- You can also try talking treatments, such as counseling and cognitive behavioral therapy.
- Work out your personal issues with professional help if it’s causing you prolonged depression.
- Learn to shut down and try to do absolutely nothing at all. Simply relax.
- Take out some “me time” and pamper yourself.
Short-term stress issues like a work deadline, relationship problems, and academic stress can lead to long-term health complications including fatigue.
So, along with these dietary, lifestyle, and psychological changes, you must also be mindful of the medical reasons behind fatigue.
To elucidate, even after making changes in the above-mentioned basic way of living, if you continue to feel fatigued, it’s time you need to find out whether or not the fatigued feeling is because of certain medical issues.
Fatigue is, many times, a symptom of underlying health issues, such as:
- Sleep apnea
- Diabetes
- Thyroid
- Heart disease
Adding to this, sometimes, certain medications also cause drowsiness and fatigue.
Converse to your doctor if you feel your fatigued feeling is linked to any undetected medical issues.
Moreover, sometimes, only professional consultation can help you to know how to get rid of chronic fatigue.
Nevertheless, you can subdue minor fatigue by adapting to some quick and effective home remedies.
How To Get Rid Of Tiredness Instantly? [Home Remedies]
It’s not always that you have the time and mood to go for a walk or hang out; then simply a cup of hot tea works like a magic spell that squeezes out all the tiredness.
To reckon, you don’t always have to make drastic lifestyle changes or visit the doctor to know how to get rid of fatigue.
Many times, just a simple and effective home remedy works like a quick fix to revitalize and fight against mental and physical fatigue.
Adapt to these home remedies to know how to get rid of fatigue naturally.
#1. Use Herbs
Herbs have the power to beat fatigue and re-energize your body and mind.
Drumstick leaves and aloe vera gel are commonly used in herbal remedies for relieving fatigue.
#Remedy 1: Take a cup of milk and boil it with 2 teaspoons of drumstick leaves. Strain and then drink this to get rid of fatigue.
#Remedy 2: Consume half-teaspoon of pure aloe vera gel mixed with a pinch of turmeric.
Note: Not all aloe vera gels are edible; hence, be careful while picking one for dietary purposes.
#2. Massage
A full body massage or even just a head massage works wonders in alleviating stress and fatigue. This whole process rejuvenates your senses and you feel fresh.
Additionally, after a massage blood circulation increases and your body relaxes. And you tend to have a night of better sleep and wake up all recharged.
#3. Simultaneous Hot And Cold Bath
Taking quick hot and cold baths simultaneously stimulates your muscles and increases blood circulation. Thereby, it assists in combating tiredness and fatigue.
#4. Take A Hot Cup Of Tea
Personally, a hot cup of tea after a long stressful day is what works for me like magic.
Talking with experience, if you are a tea person, it is the best home remedy to fight fatigue and uplift your mood.
It’s a powerful punch in the face of stress and anxiety.
A long, tiring, and stressful day at work often drains your mental and physical energy and leaves you fatigued.
But with these quick home remedies, you can save yourself and prepare to combat everything life throws at you.
Before You Go!
To sum up, making lifestyle modifications could be troublesome, but having a proper sleep schedule, an active life, and a nutritious diet cannot be overlooked while attempting to fight fatigue.
Along with the physical and psychological causes, we even discussed in detail every possible remedy and suggestion regarding the changes you can make in order to combat the feelings of fatigue.
Moreover, you can swiftly get over this constant tired and weary feeling by mere basic lifestyle changes and home remedies just like the ones mentioned above.
However, for chronic fatigue or its association with an underlying medical illness, you must take professional help.
If felt needed, don’t shy away from going to therapies. After all, you need the energy to celebrate life.
FAQs
Before leaving, get the answer to some of these most commonly-asked questions.
#1. What’s the difference between tiredness and fatigue?
While tiredness can be relieved after some rest and sound sleep, fatigue is a constant feeling of being worn out and isn’t relieved by sleep and rest.
#2. What are the 3 types of fatigue?
The 3 types of fatigue are:
- Transient Fatigue – Acute fatigue because of extreme sleep restrictions.
- Cumulative Fatigue – Fatigue because of mild yet repeated sleep restriction.
- Circadian Fatigue – Reduced performance during the night hours [particularly between 02:00 a.m. to 05: 59 a.m.].
#3. What is the most common type of fatigue?
Looking at our surroundings, we can say that the two most common types of fatigue nowadays are physical and mental fatigue.
#4. What is the most common cause of chronic fatigue?
The common causes of chronic fatigue vary from psychological stress and depression to viral infections and other issues like anemia and chronic kidney disease.
#5. Is chronic fatigue a mental illness?
Chronic fatigue is a controversial illness. Even though it is sometimes presented as a psychometric disorder that requires psychological treatment, there’s no evidence that chronic fatigue syndrome is a mental health illness.
#6. How do you test for chronic fatigue?
Unfortunately, there is no single test to confirm the diagnosis of chronic fatigue. This makes it unpredictable and difficult to deal with. Moreover, symptoms of chronic fatigue change over time and mainly include sleep disorders.
#7. What is the best medicine for fatigue?
According to several studies, modafinil (a prescribed drug) has shown promising results in fighting fatigue.
However, it is strictly recommended to consult healthcare professionals before taking any medicine.
#8. Does drinking water help with fatigue?
Dehydration can cause fatigue. In this case, having a glass full of water or consuming water-filled fruits and vegetables can help maintain your energy and eliminate fatigue.
#9. How can I get energy quickly?
These are some of the ways to boost your energy levels quickly.
- Eat chocolate
- Have some bananas
- Drink coffee
- Take a power nap
- Have a big glass of water
- Eat magnesium and folic acid-rich foods like almonds and peanuts.
#10. What should I eat when I feel weak and tired?
You can eat lean protein, nuts, whole grains, and iron-rich foods to gain energy. You can also add non-caffeinated drinks to your diet.
However, if you want instant energy, you can try having bananas; it is one of the best foods for instant energy.