Do you feel tired all the time? You must be suffering from fatigue or prolonged tiredness and lack of energy. Fatigue affects one and all. It begins with regular bouts of tiredness, and then sleeplessness, poor performance at work, cognitive decline, headaches, and other health issues ensue.
Almost one-fifth of patients report of fatigue(1) of whom one-third are at their young age. Fatigue manifests differently in men and women. While men claim to feel physically tired and low in energy, women report mental fatigue, stress, and anxiety more frequently.
Read on to find out more about the home remedies for fatigue that work with 100% efficiency and rejuvenate the body and mind with energy and high spirits.
What is Fatigue?
With busy work schedules, unhealthy lifestyles, and general sleeplessness at night fatigue is taking over the world. Fatigue can be either mental or physical. When a person suffers from fatigue, it means that he is physically and mentally exhausted, drained out of energy and vigor. Prolonged physical tiredness leads to mental unrest and consequent mental fatigue.
What Causes Fatigue?
Some of the causes of fatigue lead to sleeplessness which in turn inflicts weariness. The causes include
- Mental health problems such as stress, grief, anxiety, and depression.
- Metabolic and endocrine issues resulting from conditions like pregnancy, kidney problems, Cushing’s syndrome, anemia, etc.
- Taking medication and drugs like antidepressants, statins, antihypertensives, steroids, etc.
- Afflictions of the heart and lungs and conditions of chronic pain.
- Sleep disorders resulting from working late, jet lag, work shifts, etc.
- Deficiency of vitamins and minerals in the diet and excessive consumption of caffeinated drinks.
- Being obese, overweight, and underweight.
- Extreme activities or a sedentary lifestyle.
What Are the Symptoms of Fatigue?
Some of the most common symptoms of fatigue include the following. The home remedies for fatigue can make almost every symptom subside and induce a feeling of peace and restfulness in mind; besides making you go to sleep at the right time and wake up rejuvenated the next day. The symptoms of fatigue include
- Soreness of the muscles.
- Persistent feeling of drowsiness especially during the day.
- Lack of good spirits and motivation.
- Poor memory and lack of focus.
- Poor performance at work due to a constant sense of tiredness.
- Slow response time.
- Gastrointestinal issues.
- Mood swings and irritability.
- Problems with vision, and more.
These symptoms worsen over time due to neglect and overexertion. Administer the excellent home remedies in due time to make the symptoms alleviate and feel refreshed and gorgeous again.
Types of Fatigue
There are two different types of fatigue, and these are categorized as physical and mental fatigue.
Muscle fatigue or physical fatigue is the temporary inability of the muscles to perform at an optimal rate. Physical fatigue(2) varies from one person to the next and depends on the level of physical fitness of the individual, along with other factors like general health and quality of sleep.
The causes of physical fatigue include a low level of energy, reduction in the vigor of the neuro-muscular region and decrease in the drive that originates from the CNS. An increase in the level of serotonin in the CNS is one of the root causes of fatigue.
Mental fatigue is the temporary inability of the brain and nervous system in maintaining optimal performance. Its onset is gradual and dependent upon factors like overall health, cognitive ability, and sleep deprivation of the person. Mental fatigue manifests in the form of lethargy, drowsiness, or attention fatigue. Science believes that mental fatigue is modulated by the reticular activating system of the brain.
Home Remedies to Treat Fatigue
If you visit the doctor’s chamber to whine about how fatigued you feel all day, then he will probably bombard you with a load of chemical pills and drugs for sleep, and to relieve stress.
You do not need any of these. What you do need is a handful of natural and wonderfully effective home remedies for fatigue that will drive out the stress, anxiety, weariness, and sleep disorders and induce calmness and serenity in the mind, body, and soul.
1. Siberian Ginseng
Clinical experience and research reveal that the Siberian variety of ginseng is incredibly useful for the natural treatment of fatigue and sleep disorders. However, if you are on medication for high blood pressure and diabetes, then avoid the consumption of ginseng.
2. Panax and American Ginseng
Both the varieties of Panax and American Ginseng work wonders for the natural alleviation of the signs and symptoms of fatigue. Take about 100-200mg of the ginseng herb twice in a day for the cure of fatigue.
Do consult a physician before taking a dose of the ginseng herb in case you are on medication for low blood glucose, diabetes, or high pressure.
3. Golden root
Extensive medical research and clinical trial reveal that the golden root herb can combat the symptoms of fatigue by working on the causes of it. The consumption of the golden root herb can enhance mental performance and have a significant impact on the cognitive ability of the individual.
A dose of 50-100mg of golden root herb extract in the form of supplement taken twice or thrice a day is excellent for the treatment of fatigue.
4. Adaptogenic Herbal Extract
The consumption of an extract of adaptogenic herbs helps in improving the ability of the body in responding to anxiety and stress attacks by controlling the production of stress hormones. Such herbs can also induce stamina and increase the level of energy and fitness in the body.
The adaptogenic herbs are not stimulants so don’t expect a burst of energy upon consumption. On the contrary, regular intake of the herbal extract can help the body and mind to cope with the causes and symptoms of fatigue.
The extract of the Schisandra herb is prepared from the woody vine of Northern China, Korea, and Russia. This herbal extract is vested with potent antioxidant compounds and is highly anti-inflammatory.
You can take about 500-1000mg of the Schisandra extract twice a day to combat the symptoms of fatigue.
6. Cordyceps Sinensis
Cordyceps Sinensis is readily available in local drugstores in the form of pills called CordyMax. The Cordyceps Sinensis is a type of fungus which can reduce the effects of stress and anxiety upon the mind and body.
Take one or two pills twice daily to pump up the energy levels and do away with fatigue and sleeplessness.
7. Potato water
A glass of potato water might not be a fancy summer beverage, but did you know that it is the elixir of fatigue? Begin your day with a glass of refreshing potato water to beat the fatigue and drive out the weariness.
Soak a few slices of a fresh potato in a glass of water. Let the potato slices steep in the water for the entire night so that the water becomes rich in potato juice and potassium. You can refrigerate the bottle while it steeps.
Drink the potato water in the next morning as soon as you wake up to replenish the body with potassium and add to the level of energy in the body.
Potato water is rich in potassium which is a mineral that is essential for the healthy cellular functioning of the body along with the production of energy. Deficiency of potassium in the body hinders the movement of muscles and causes muscle fatigue.
8. Nettle and Dandelion
Iron is crucial for energy and health, and the herbs nettle and dandelion are rich in iron. This mineral is necessary for the generation of red blood cells in the body which is responsible for carrying oxygen to the different parts of the body.
Lack of iron leads to a deficiency of oxygen in the body resulting in physical stress and fatigue. So, pump up your intake of iron with a concoction of dandelion and nettle to stay refreshed and energized throughout the day.
Nettle possesses an ample amount of iron along with vitamin C. Vitamin C helps in accelerating the absorption of iron from vegetables, meat, fish, etc. Dandelion is rich in iron content and adding a dash of dandelion to the concoction makes it more nutritious and excellent for the elimination of fatigue.
Pour two teaspoons each of dried and crushed nettle and dandelion to a cup of water and boil the contents in a saucepan. Let it simmer for about 5 minutes and then strain it out into a bowl. Add 2-3 tablespoons of honey to the concoction as it tends to be bitter. Drink it twice a day daily to beat stress and fatigue.
[Read: Vitamins to Combat Fatigue]
Other Conventional Ways to Boost Your Energy Level
There quite a few quirky and conventional ways to fight against fatigue and boost the levels of energy. Check them out here right now.
1. Begin Your Day with a High-Protein Breakfast
The human body undergoes an extensive and energy-consuming repair process during sleep. So when an individual wakes up, he naturally feels low in energy. Hence, mornings are the right time to boost the energy levels with a hearty protein-rich breakfast. Include a bowl of Greek yogurt, hemp seeds, flaxseeds, and other protein-rich healthy foods in your breakfast platter to stay energetic and dynamic throughout the day.
2. Try Some Lemons for Fatigue
Are you thinking of how to fix fatigue with lemons? Well, you can either sip on a refreshing beverage of lemon water or suck on a bright yellow lemon to drive the stress and fatigue away.
Drinking lemon water helps with adrenal fatigue. You can drink it at any time of the day especially after long walks or any session of strenuous physical activity to feel replenished with energy and stay well hydrated.
3. Choose the Right Snacks to Boost the Energy
Snacking on the right foods can help to sustain energy. Make sure that whatever you munch on between meals are healthy, nutritious, and packed with vitamins and minerals. Try nuts, seeds, apples, bananas, etc. for snacks. Such foods are rich in protein and fiber that is not only healthy but help to curb hunger as well.
4. Get Rid of All That Causes Stress
Easier said than done, right? Well, try a spot of meditation, tai chi, and yoga every morning and evening for about thirty minutes to banish stress and anxiety and lead a healthy and carefree life.
5. Ditch the Wine and the Smoke
You can find neither energy nor peace in alcohol or tobacco. Instead, these are the two primary causes of fatigue, stress, and illness. Excessive consumption of alcohol and substance abuse hinders REM sleep and cause tiredness.
6. Indulge in Physical Activities to Get Rid of Fatigue
A sedentary lifestyle causes sleeplessness and makes one lethargic and low in energy and good spirits. Take part in daily morning and evening jogs and walks, go biking across the town and stay physically active to drive out lethargy and fatigue.
7. A Dose of Healthy Fats Can Go a Long Way
Healthy fats like peanut butter, walnuts, avocado, etc. make for the best source of energy. Expert nutritionists recommend daily consumption of healthy fats for a sharp boost of energy.
8. Try Laughter Therapy to PUMP the Energy
Laughter is the best medicine, and a round of loud and carefree laughter can take all the stress and worries away. Exposure to excellent and delightful humor for about 10-12 minutes every day can pump up the energy levels.
9. Hydrate for Energy
It is imperative to stay hydrated to avoid feeling tired and exhausted. Drink plenty of water throughout the day and eat lots of fruits and vegetables that are high in water content to stay energetic all the time.
10. Explore Nature and Feel the Rush of Energy
Surround yourself with fresh air, trees, and all the gifts of bountiful nature to feel a surge of vitality and positive energy.
11. Soak Up Some Sun
Research says that exposure to the golden rays of the sun can rejuvenate your body and mind with new energy and induce serenity and sound sleep in you. Soak in first rays of the morning sun but make sure that you don’t get exposed to the ultraviolet rays of the sun.
The key to high levels of energy is a healthy lifestyle. Indiscipline in life, drinking, smoking, working, staying on the mobile phone and computer late into the night, could wreak havoc in life and cause unrest and fatigue of body and mind.
Begin your day with a session of yoga and meditation followed by a healthy breakfast. Try not to hit clubs and bars after office hours and get back home from work in time. Avoid taking the mobile phone, laptop, and other such devices to bed as they severely hinder sleep and rest.
Get a good eight hours and follow these instructions and home remedies for fatigue every day to stay healthy and free of stress.