How to cope with fatigue: 10 effective tips
A Life / / December 19, 2019
1. Understand what is wrong with the body
Normally, when a man is tired after a busy working day or an intense workout. Normal when fatigue does not let go, even on the weekend and you are so tired that you can not relax. But it happens. Before you start to do something, make sure it is really tired and not a symptom of a bigger trouble.
Fatigue - a sign of some diseases.
Diabetes, depression, thyroid problems, anxiety, anemia and even snoring - a disease that signal itself fatigueWhy am I tired all the time?. To check an endocrinologist and make a couple of blood tests do not need more than a week, but you will find out what the cause of poor health: to the disease or lifestyle.
2. Learn to sleep properly
Trite, but always tired man, most likely, does not sleep well: suffering from insomnia, shallow sleep or lack of time to rest. If you think that you have no time to sleep, remember, it is not necessary to sleep 8 hours, and correctly.
That's what it means10 tips to beat insomnia. .
- Lie down in one and the same time.
- Sleep in the dark.
- Sleep in peace.
- Sleep in the bedroom cool with an open window (at air temperature 16-18 ° C).
- Sleep on a flat mattress and under a warm blanket.
There are plenty of ways to improve sleep, but in practice very few people will even usually cool bedrooms. So try to start with this.
3. Locate the fuel
Energy is produced by burning fuel, our fuel - is food. If the car with the petrol engine to fill diesel fuel, it is, of course, will go, but not far. Similarly, with our body: if feed him anything, we will not get enough energy. To learn how to eat properly, we have written many times before, but tired - it's a trap. To adhere to the meal plan, regularly buy the right products, cook them, do not fall apart, you need a schedule and strength. And they are not.
Start with three simple steps:
- Reduce your consumption of coffeeSelf-help tips to fight fatigue. As paradoxical as it sounds. Coffee and other tonics - the energy loan. You take it more than you can afford and will have to pay a deficit forces.
- Instead of sweets and fast food snack nuts and cheese. Protein foods helps to cope with the lack of power is better than candy and coffee.
- Take snacks on the basis of flax seeds - they have a lot of antioxidants. However, you need about them in detail.
4. Use food supplements with antioxidants
One of the reasons that we constantly feel tired - free radicals. This unstable molecules, they are usually formed as a result of life, especially after exercise. With so many free radicals body copes, but we can get an extra portion from the environment: cigarette smoke, exhaust fumes, ultraviolet radiation. When too many free radicals, the body falls into oxidative stressWhose effects - disruptions in energy production, the destruction of the cells, the development of disease and accelerated aging.
Antioxidants - are molecules that counteract oxidative stress, neutralize free radicals and protect our cells and restore energy production.
In chronic fatigue use food additivesChronic Fatigue Syndrome Treatment. That contain antioxidants. Such as antioxidant complex "Sinergin"- a dietary supplement (not a drug).
As part of "Sinergina" six antioxidants in high dosages: coenzyme Q10, Lycopene, rutin, vitamins C and E, beta-carotene. All of these substances are contained in the foods: meat, vegetables, berries. Another thing is that the amount of antioxidants in the diet a little, we just can not eat as much food to get the right amount of antioxidants. With this and fights "Sinergin": two capsules enough antioxidants to provide the body and does not exceed the allowable level of consumption.
While antioxidants in our fight against free radicals, we feel as tired retreats, there are strength and desire to do more for themselves.
5. Take breaks at work
When leans so much to do that they can not clean up, stop! Understand that Bolivar could not bear so much, decide what tasks need to do of course, but that can wait. In the list of the most important tasks of the day the first paragraph should be "rest".
Follow the things that you need to make sure, and if after that there will be forces, relax. The most important things will be completed and you will be able, without feeling remorse, switch and collect energy.
Plan your day the night before, but adjust the plans in the morning. We wake up with a different reserve forces, and if you feel that you fall, just to brush your teeth, it is better to redraw the plans: leave the most important thing, to devote more time to rest.
6. Learn how to move
Movement and physical activity - the last thing you want to do when you are tired. What kind of a gym could be discussed if the power is not at all no matter what? But we were created to be in motionRev Up Your Energy. . When we move a little, it is automatically suspended all processes in the body: the body slowly processes the food is included in the work slowly and slowly adjusted to rest. A vicious circle: we get tired and thus move a little, but as a result of body reserves less energy for movement and reduces its production.
Output is: when pursuing fatigue should begin with walking.
And nothing more. Wear something very easy, go to the street, not somewhere, and just like that, without a goal. Do not: sit, wander the shops, go to the nearest kiosk for fast food. You can: walk.
How to warm up when you have to go out and do not want to? Begin to breathe. Take a deep breath and blow until you realize that are ready to stretch your neck and do at least 10 sit-ups.
7. learn to give
Sometimes we get tired, because we can not say "no" and agree on all the projects, help with all requests, we take on too much. We cope, but to its detriment.
Give yourself a break. Do not stay at work late, work for recasting colleagues - they will cope. Discard the parties - friends will understand and you will have a rest and sleep enough. Say "no" when you are asked again to do something. Think about yourself.
8. Make massage
Home after a hard day, try massageChronic Fatigue Syndrome - Other Treatment. feet, hands, knead the neck and face. Of course, well, if someone makes you a massage, but if there are none, buy gymnastic roll or take a tennis ball, to stretch the most tense areas of the body: neck, back, feet.
If you are so tired that suffer from insomnia, you can not concentrate at work and lose your appetite, sign up for a course of therapeutic or relaxing massage. Under the hands of professionals becomes easier.
9. Go to the sauna or steam bath
Heat causes the blood to run faster at the same time helps to relax and tone. Take a warm bath, soak it in 15 minutes or go to a bath or sauna. Just do not sit too long in the sauna: you did not come for extreme loads, and for rest and recovery.
10. Learn to switch from work to rest
Work should be left to work, do not carry it home, even in his thoughts. Houses do not check work e-mail, do not write about colleagues unfinished matters or matters that can wait tomorrow (actually, most of the questions it is such), do not go out in the corporate chat, if you have one. If tomorrow at work sverhotvetstvennoe event planned, worrying about its relevant, but such events do not happen more than two or three times a year. The rest of the time - no "overtime" thoughts. Switches also help you relax.
The best way to distract from the work - communication with relatives. Talk with your family, play with pets, call a friend or write to the person with whom you have not seen for several years, and ask how things were going. Energy loved ones will feel better.