Fatigue is caused by several factors: inadequate nutrition, exercise, sleep and rest. It may be caused by stressors. Here are some effective ways to deal with these factors and avoid fatigue.
- Eat healthy. To avoid fatigue, you must have plenty of energy for your tasks. Eat a balanced diet consisting of food rich in proteins, carbohydrates, vitamins and nutrients. Eat some yogurt and fiber from fruits and vegetables to make your intestines function properly and absorb the nutrients that come from your food. Avoid eating junk food and food rich in cholesterol; these don’t provide your body with useful nutrients and get converted into fat.
- Avoid skipping meals. Food is a source of energy. If you skip meals, your energy level becomes depleted and you feel fatigue. As much as possible, eat regularly to get the right amount of energy you need for the day.
- Drink a cup of coffee. A cup of coffee is guaranteed to perk you up and keep you going. However, if you drink too many cups of coffee, you get sleepier. Pay attention to how your body reacts to coffee.
- Exercise regularly. Exercising for at least three times a week has plenty of benefits. First, it speeds up your metabolic rate to convert stored food into energy. Second, it strengthens your muscles and makes you more flexible. Third, it increases your endurance. Combine these three and you avoid fatigue effectively.
- Get the right amount of sleep. The body needs to sleep to normalize body functions, repair tissues, and recuperate. If you don’t get enough sleep, you feel fatigue until you let your body succumb to sleep. Observe how many hours of sleep you need. Don’t oversleep as well; this causes you to become tired and uneasy during the day.
- Don’t tire yourself. Get rest when you notice that you are getting weak or that your body aches. If you push yourself too hard, you may become fatigued or injured. If you’re doing a tiresome task, take a break every now and then. Avoid burnout; take time to relax and let stress out of your system.
- Work efficiently. Delegate and get support. Don’t tire yourself by doing things yourself when it may be done in a group. A task becomes easier if you ask the support of others. Manage your time. Take care of challenging tasks at the time of day that you are most energized. Break a complex task into parts.
- Stay away from vices. Drinking excessively and smoking frequently may be enjoyable but this weakens the body and causes fatigue. As much as possible, limit yourself to one or two alcoholic beverages a day. Stay away from smoking and avoid inhaling second-hand smoke. Never take illegal drugs. Some drugs may provide a boost of energy; however, constant use leads to addiction and a gradual deterioration of the body.
- Stay emotionally healthy. Positive feelings give you energy while negative feelings give you fatigue. Guard your thoughts so that negative thoughts don’t make you weak without meaning them to. Surround yourself with happy people and avoid bad influences. Enjoy life; enjoyment is the best antidote to emotional fatigue.
People have their limitations, and when they have reached a limit, fatigue sets in. Know your limits and pay attention to what your body and emotions tell you. Don’t fret when you experience fatigue. Worrying makes fatigue worse. Instead, relax and practice the above methods calmly.