Fatigue Complaints Prevent or Solve? 12 Tips

Fatigue Complaints Prevent or Solve

Are you tired every day for inexplicable reasons and do you have little energy? You may be overtired.

There are many potential causes of fatigue. Fortunately, there are plenty of things you can do to reduce fatigue and improve your energy levels and overall health.

If you want to remedy or prevent your fatigue, read these 12 tips!

Purpose of this article: In this article you will discover whether you are overtired and you will learn 12 tips that will help reduce your fatigue symptoms or your Fatigue Complaints Prevent or Solve

How to recognize and combat fatigue

We all feel tired sometimes, but when are you overtired? If you are overtired, your fatigue will affect you in many areas of your life. Just think how hard it is to think and concentrate when you’re overtired.

If you are just overtired for a while, it usually doesn’t hurt, but if the fatigue persists for a long time, it can have serious consequences.

Man sleeping on the wheel of a van

Fatigue has a huge impact on your quality of life. If you never feel rested and wake up tired all the time, you will not be able to start your day positively.

The symptoms of fatigue

There are several alarm signals that can indicate that you are overtired. A common symptom is that you are not sleeping well. This can have several causes.

You may be stressed or worrying a lot that prevents you from falling asleep.

Over time, you will begin to notice that your lack of sleep starts to weigh heavily. For example, you will make more mistakes at work and be more absent-minded and forget things.

You have more trouble concentrating and you quickly become exhausted.

In the beginning you will usually only forget small things, but after a while important things will also slip away, which can lead to major problems.

In addition, you will not feel like exercising much and you will reach for unhealthy food more quickly.

Exhaustion has to do with being mentally exhausted. The source of mental energy is exhaustive. When we constantly put our brains to work without giving them a moment of rest, that mental source of energy eventually becomes exhausted.

What to do in case of fatigue?

If you notice that you are getting worse and worse because of your fatigue, it is useful to find out exactly where the problem lies and what you can do about it.

Because our brains have trouble closing things in the evening or because you are too restless due to stress, you will become overtired. This can be due to fears, stress or depressive feelings.

In this case, it is important that you deal with your anxiety, depression or stress.

Fortunately, there are many things you can do yourself to combat fatigue. Below are 12 tips that can help you along the way.

1. Get moving

An important part of combating fatigue is exercising more. Exercising immediately increases your energy level, so that by the evening you feel more inclined to crawl into bed on time.

man running

It is advisable not to exercise before going to sleep because you have too much energy in your body after exercise.

Exercise does wonders for your mental health. By just running for 10 minutes every day, your mental reserves will be replenished because you don’t think about anything while running.

Keep in mind that you gradually build up the exercise. By exercising vigorously right away, you will become even more fatigued.

2. Relaxation Exercises

When you are overtired, it is best to take it easy for a while. Relaxation exercises can help calm your mind and body.

Woman sitting cross-legged by the water

They ensure that your body can recharge itself in a natural way. Below are some relaxation exercises that can help you.

  • Listen to calm music: gentle and soothing rhythms will make your heart beat slower and take your breathing to a healthier level.
  • Doing nothing for 10 minutes: Take a short break in which you do nothing at all. If you have trouble sitting still, go outside for a while. As long as you don’t do anything with your head.
  • Concentrate on a mantra. This is a phrase or word that you keep repeating in your head that distracts your attention from worrying.
  • Do visualization exercises. For example, by imagining that you are in a relaxed place, you will actually feel calmer.
  • Focus on your breathing and try to slow it down slowly.

3. Drink more water

It may seem like a very simple solution, but drinking more water can also help with fatigue. People who suffer from stress often automatically drink less water, which makes them feel tired all the time.

Our body is largely made up of water and so is your brain. Instead of drinking a few cups of coffee in the morning, start the day with a large glass of water.

Woman drinking water

Drinking water not only gives you more energy, it has many other benefits for your body:

  • It gives a boost to your immune system: water prevents diseases because it removes toxic waste from your body.
  • It prevents injuries: you are less likely to strain a muscle if you are hydrated.
  • You perform better: water ensures that your brain can function better.
  • Water prevents constipation: it helps you digest so that all processes in your body work better.
  • It makes you slimmer: by drinking a lot of water you prevent hunger attacks. We often think we are hungry when we are actually thirsty.
  • You look younger for longer: if you don’t drink enough water, your skin will show wrinkles and fine lines faster.

4. Listen to your sleep needs

If you don’t get enough sleep or if your sleep is of poor quality, you will feel lethargic and tired during the day. And certainly if this bad sleep pattern continues for a long time.

If you’re feeling overtired, go to bed earlier and don’t linger too long in front of the TV at night. Try to maintain this sleep rhythm as well.

You can improve the quality of your sleep by, for example, creating a good sleeping environment.

Woman sleeping in bed

It is important that your bedroom is well dark and as quiet as possible. Turn off disruptive devices, avoid screens and try to shut off outside noise as much as possible. If this doesn’t work, you can still use earplugs.

Also keep your bedroom clean. Vacuum regularly to keep the air healthy.

Always ensure sufficient ventilation and try to keep the temperature around 16 degrees. This is the ideal temperature for sleeping.

Also try to have as much peace of mind as possible before going to sleep. If you feel stressed or over-excited, you won’t be able to sleep well.

For example, to avoid worrying, you can write down everything you have to do tomorrow so that it doesn’t keep running through your head. Before going to sleep, it is better to do something that calms you down, such as meditating or reading.

5. Take Fish Oil (EPA/DHA)

Fatty fish is healthy because it is packed with important fatty acids. However, you may not be getting enough of these healthy fatty acids. This can make you feel tired.

In order for our brains to function properly, we need certain substances that we cannot produce ourselves, such as omega 3 and omega 6. These are essential fatty acids that are mainly found in oily fish.

Salmon on a plate with salad and lemon

In addition, fish oil also contains the substance EPA, a fatty acid that has a beneficial effect on hormone fluctuations.

If you are deficient in these healthy fatty acids, it can be useful to take fish oil capsules so that you can function optimally again.

Do you buy fish oil? Then pay attention to the EPA and DHA content, those are the ones you really need. Try to get 1000mg of both.

DHA is one of these omega 3 fatty acids. Most of our brain and nervous tissue is made up of DHA.

6. Lower your fat percentage

If you are overweight, you will tire more quickly and become breathless. In this case, it can be useful to lower your fat percentage in order to get more energy. This will also make you less prone to fatigue.

Measuring tape

There are a number of things you can do to lower your body fat percentage:

  • Drink more water.
  • Avoid soda and fruit juice.
  • Combine strength training with cardio.
  • Eat beneficial nutrients that contain enough vitamins, minerals and fiber and limit the number of calories you consume per day.

7. Avoid Simple Carbs

Carbohydrates are an important source of energy for our body, but there are two things you should keep in mind:

  1. Opt for complex carbohydrates.
  2. Do not eat too many carbohydrates.

Simple carbohydrates contain little to no fiber, vitamins and minerals.

These types of carbohydrates are quickly absorbed by your body, giving you a short peak in your sugar level. You then get the feeling that you have more energy.

Different pasta and egg

After this short peak you often get an energy dip and you can feel very tired. It is therefore better to avoid simple carbohydrates if you are overtired.

Simple carbohydrates can be found in:

  • White bread, pastries and cakes.
  • Fruit juice and soft drinks.
  • Candy, snacks, etc.
  • Jam, syrup, sprinkles, chocolate spread, etc.

Scientifically Proven: Much research has been done on the link between carbohydrates and stressIn one study , they had children play a soccer game. They gave one group a carbohydrate-rich snack and another group a cereal snack. The first group suffered more from fatigue after the game.

A similar study has been conducted on Korean students, through diet. Here too, it turned out that a lot of carbohydrates caused more fatigue.

Complex carbohydrates are a much better option. They contain fiber, vitamins and minerals and are absorbed more slowly into the blood. They gradually provide energy so that you do not get hungry again as quickly and you will not suffer from an energy dip.

Complex carbohydrates can be found in:

  • Oatmeal.
  • Whole grain bread.
  • Vegetables and nuts.
  • Whole-weat pasta.
  • Brown rice.
  • Sweet potatoes.

If you eat white bread with chocolate spread and other simple carbohydrates every day, you will always feel tired. Therefore, replace them with complex carbohydrates through healthy foods and plenty of water.

In addition, you should also make sure that you do not eat too many carbohydrates. Even if you eat too many complex carbohydrates, you can get a tired feeling.

8. Reduce Stress

A lot of persistent stress will make it difficult for you to relax. By constantly having to do a lot and want a lot, you will eventually become overtired.

Do you want to fight your fatigue? Then it is important that you take it easy and make more time for yourself.

Learn more about how stress affects your brain in the following TED Ed video:

It is also important to do relaxing activities, for example. For example, you can go to a sauna or take a wonderful massage.

On saunagids.nl you can find a sauna overview of saunas in your region, in addition you can find recent promotions from saunas throughout the country. You will be amazed how a day in the sauna or spa can help you enormously in relaxing. In any case, it always gives me great pleasure when I go to the sauna with my partner at the weekend.

A cup of tea with a book

The following practical tips can also help you reduce stress:

  • Clean up your agenda and put a maximum of 5 things a day on your to-do list.
  • Move daily.
  • Take a break for a few days.
  • Look on the bright side of life.
  • Don’t say “yes” when you mean “no” to please other people.
  • Plan more fun things like going to the cinema or a hobby you enjoy.

9. Stop Drinking Caffeine

Caffeine is known as a booster, but in the long run it has the opposite effect. Caffeine will dehydrate your body, which means less fluid goes to your brain and muscles. This will make you feel tired faster.

Small amounts of caffeine can temporarily increase alertness, but these effects quickly wear off, leaving you wanting your next cup of coffee.

The longer you consume caffeine, you will need more of it to get the same effect.

A cup of coffee with coffee beans

Another disadvantage of caffeine is that it is a strong pro-oxidant. It accelerates the aging of cells.

In addition to coffee, there is also caffeine in tea, cola and other soft drinks. Certain medications and supplements may also contain caffeine. So it is important to pay attention to this.

If you would like to stop drinking caffeine, it is useful to do so gradually.

If you are dependent on caffeine, stopping completely will cause severe reactions in your body in the short term. By gradually reducing the caffeine, your body can get used to it better.

The following tips can help you with this:

  • Try drinking smaller cups.
  • Always drink fresh, high-quality coffee.
  • Try an alternative such as green tea.
  • Do not drink coffee after 4 p.m.
  • Never drink coffee alone, always eat something with it.

10. Drink less alcohol

There is no harm in enjoying a glass of alcohol every now and then, but drinking too much alcohol can have many negative effects on your health.

A glass of wine at a vineyard

One of the first signs of too much alcohol is fatigue.

Alcohol is a toxic substance for your body and it takes a lot of time and effort to break it down.

In addition, alcohol also contains a lot of calories. They do make you feel full, but you certainly don’t need them.

By limiting your alcohol intake, you can avoid fatigue to a great extent. Following are some guidelines:

  • Avoid the combination of alcohol with medicines or drugs.
  • Women drink a maximum of 1 glass a day and men a maximum of 2 glasses a day.
  • Make sure you don’t drink any alcohol at all at least two days a week.
  • Do not drink alcohol to combat anxiety or other personal problems.

11. Fatigue Complaints Prevent or Solve, Swallow vitamins and minerals

Fatigue is a reaction of your body when it lacks energy. So it can be beneficial to replenish your energy with nutritional supplements that are rich in vitamins and minerals.

Your body may be deficient in magnesium, causing you to become overtired.

The recommended daily amount of magnesium is 300 to 400 mg. Magnesium ensures that all other vitamins can do their job well.

Magnesium can be found in the following foods:

  • Spinach.
  • Nuts.
  • Brown rice.
  • Legumes.
  • Broccoli.
  • Bananas.
  • Fish (pole, mackerel, etc.).
Different colors of beans

Another important mineral that can combat fatigue is iron. Even if you eat very healthy, when you are deficient in iron you still feel tired.

The following foods contain iron:

  • Chicken.
  • Turkey.
  • Beef.
  • Beef tenderloin.
  • Green vegetables.
  • Raw ham.
  • Dark chocolate.

In addition, a deficiency of vitamin B can also lead to fatigue. Vitamin B is one of the most important vitamins for your body because they are responsible for the production of red blood cells and optimal functioning of the nervous system.

Vitamin B or vitamin B complex is a collective name for eight water-soluble vitamins. You can find these vitamins in:

  • Salmon.
  • Green vegetables.
  • Eggs.
  • Milk.
  • Chicken and turkey.
  • Beef.

When you feel overtired, it can be useful to take supplements that are rich in iron, magnesium and vitamin B in addition to your diet. You can easily obtain these types of nutritional supplements at the pharmacy.

12. Healthy Diet

What you eat always makes a big difference in how you feel and how quickly your body can recover. There is food that gives you energy, but there is also food that takes your energy away.

By eating unhealthy food, you quickly get a vitamin deficiency, which makes you feel tired.

Man making a healthy shake with fruit

When you are overtired, it is therefore certainly useful to eat healthy.

Vegetables, fruit, whole grain products, oily fish, nuts, seeds and legumes give you immediate energy.

Green smoothies are ideal if you want to increase your energy. They are full of vitamins, antioxidants and minerals. This improves your immune system, your digestion and you get more energy.

Moreover, they also make sure that you feel clear in your head.

What do you do to prevent fatigue? Let us know in a comment below.

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