How to Beat Your Fatigue Exhaustion Tiredness to Have Abundant Energy
In this article, you will learn the following
-22 Types of Exercise you must include to be healthy, fit, and fine
-12 tips for developing Healthy Food Habits
-9 Important Medical Intervention to go for
-7 Tips to develop Healthy Sleep habits
-3 Most important Work stress reduction
-36 Tips to Practice good self-care
-24 Symptoms when you have extreme Fatigue– get immediate expert medical help if you have had these for a long time
Each one of us experiences tiredness fatigue and exhaustion — from time to time.
But if you are perpetually tired, fatigued, and exhausted — which does not get relieved by rest, relaxation, and sleep — you may have an underlying medical condition.
It is not very easy to diagnose the triggering physical and psychological issues- even for the best of super-specialists medical and healthcare professionals.
I have consulted different specialists — a few of whom are recognized as global-experts and have undergone the battery of tests that they suggested — to find a cure for my continuous state of physical exhaustion and brain-fog state for the last 10+ years — did not help much.
I found that many of the specialists prescribe — anti-depressants [which makes the brain fog and fatigue issue worse] — in addition to the medications for the medical issues — for my diagnosed medical conditions — like auto-immune-disorder, allergic rhinitis, enlarged-prostate, POIS, Hypertension, and a tendency to get high triglyceride and cholesterol levels
Vitamin and other supplement does not have any value in treating chronic fatigue and exhaustion — these works only when it is for the exact deficiency that you are battling with and which is making you feel miserable.
I have tried alternative medicines — like Ayurveda and homeopathy and discovered that — it cure only those that would on their own your body’s immune system would get rid of.
I also found that in an emergency and for all major illness — only the most researched and scientific methods of treatment — where the doctors have to undergo rigorous years of training and studies in the allopathic system — comes to your rescue — the Ayurveda and homeopath are more of belief, hearsay and folklore — rather than actual studies of validation.
In fact, consuming GILOY [a very popular plant whose leaves have magical power] — enlarged my prostate at 49 years of age without any reason — after that only I read a report from Tata Memorial Hospital where they found instances of lever and other organ damage due to giloy.
After researching, experimenting, testing, and validating them for me — I have created a list of intervention that works for me and would work for you as well.
You have to understand and accept that many people feel tired because of their — unhealthy lifestyle habits, poor and unhealthy eating habits, and sleep-disorders. Excessive Stress creates symptoms of real pain and other illnesses.
This article is about fighting your tiredness which may not have any undiagnosed medical issue — although you would also benefit even if you have any such disorders.
24 Symptoms when you have extreme Fatigue– get immediate expert medical help if you have had these for a long time– it is only an indicative sample list
1. Depression
2. Lack of desire to do the activities you once enjoyed
3. Trouble concentrating or focusing
4. Very low energy and motivation
5. Nervousness, anxiety and irritability
6. Muscle pain and weakness Tired legs, Whole body tiredness, Stiff shoulders
7. Tired heavy and burning eyes
8. Boredom and restlessness
9. Impatience, irritation, frustrations, low self-control
10. Inability to exercise your willpower
11. Check if you have these Symptoms of mental-emotional exhaustion -Low emotional resilience
12. Feeling stressed or anxious
13. Lack of patience and irritability with other people
14. Feelings of helplessness
15. Chronic feelings of being overwhelmed
16. Low motivation
17. Suicidal thoughts
18. Sleep issues — such as sleeping too much or too little
19. Unexplained aches and pains, such as headaches or muscle pain
20. Increased arguments with loved ones
21. Feeling distracted or on edge when spending time with loved ones
22. Using substances, such as alcohol, as a coping mechanism,
23. Memory difficulties
24. Procrastinating important actions and decisions
12 tips for developing Healthy Food Habits
1. Always begin your day with a healthy breakfast — don’t skip breakfast
2. Follow a fixed schedule to have your main meals — unless it is an emergency follow it as a disciplined habit
3. Eat small portions of healthy snacks, in between meals — you will have to make a list of this and keep the ingredients ready with you
4. Eat more healthy fish — otherwise take Cod-lever oil and salmon oil to get DHA, omega-3 supplement
5. Increase the amount of fruit, vegetables, wholegrain foods, low-fat dairy products and lean meats in your diet
6. Reduce the amount of high-fat, high sugar and high-salt foods.
7. Don’t overeat — large meals can drain your energy — Instead of eating three big meals per day, try eating six mini-meals — you may find it easier to lose excess body fat if you follow this method
8. Eat iron-rich foods to beat iron deficiency or anemia
9. Eat a combination of protein and carbohydrates for lunch -Carbohydrates provide glucose for energy and Protein helps keep your mind attentive and alert
10. Eat Nuts, raisins and seeds regularly
11. Have Eggs, Bananas, Oats, Chia seeds, watermelon and pumpkin seeds
12. Avoid these Foods — highly processed foods, artificially sugary foods, white bread, baked goods etc.
22 Types of Exercise you must include to be healthy, fit, and fine [please talk with your doctor especially if you are above 50 years of age and have medical conditions about the type of exercise good for you]
1. Get all forms of exercises — Strengthening, cardiovascular exercises, strength training, stretching, and aerobic exercises
2. Include the following in your exercise regime — Yoga, Walking, Swimming, Running, Cycling, Dance, Tai chi, Supervised and under medical guidance Weightlifting, Abdominal exercise, Water aerobics, Weight training, Hiking, Squats, Rowing, Push-up and Plank
3. Start small Build it up gradually with moderate-intensity exercise
4. When you can’t go out — keep ways to do enough at home — even in a small space
9 Important Medical Interventions to go for
1. Get yourself checked out medically to Rule out health problems — especially if you have issues and go for the proper treatment
2. Find out if there are medications that might be making you feel tired — in my case, it is statin-drugs, BP-medication, allergy-medicines
3. Try out Vitamins and supplements only under medical advice
4. Maintain healthy weight -Lose weight to gain energy if you are overweight and obese
5. Manage your diabetes, blood pressure, and allergies — for more energy
6. Seek treatment for substance abuse
7. Share your fatigue issues you’re your doctor and request him/she change your medicines
8. Go for mental healthcare and therapy
9. Take treatment for burnout, Chronic stress, Mental health conditions, Physical injuries and illnesses, anxiety, frustration, panic
7 tips to develop Healthy Sleep habits
1. Eat dinner at least 3–4 hours before going to bed
2. Avoid caffeine and alcohol in the evening
3. Go to sleep and wake up at the same times every day, including on weekends
4. Keep your bedroom cool, quiet and dark
5. Shut off mobile and laptop at least 1 hour before
6. Find a way to relax and make your brain calm while lying down on the bed waiting for sleep
7. Avoid sleeping pills — I had to suffer for almost 2 years when I gave up on my using sleeping pills habit of 10+ years — after realizing the negative effects
3 most important Work stress reduction
1. Do the hardest task when you have the maximum energy and clarity in the day — follow your body clock
2. Change your job [if possible] in an organization- which prioritizes employee well-being and work-life balance, work with colleagues who support one another and offer positive feedback
3. Avoid multitasking taking too many responsibility and doing too many tasks at once
36 tips to Practice good self-care
1. Ask yourself
I. Are you creating unnecessary stress for yourself
II. Are you preoccupied with commitments and pressures that does not give you enough time for fun and relaxation
III. Are there ongoing problems in your life that may be causing prolonged anxiety or depression
IV. Would seeking professional help reduce these
2. Identify your stress factors and triggers
3. Learn to manage and Reduce your stress levels to boost-up your energy
4. Check if you are feeling bored — then create activities to remain engaged meaningfully
5. Never take long naps in the day, especially in the afternoon and evening time
6. Get involved in social groups
7. Volunteer for good social causes
8. Participate in activities you enjoy
9. De-clutter your physical surroundings Make yourself organized
10. Practice progressive muscle relaxation and meditation techniques that work for you
11. Learn how to relax Learn to do nothing
12. Relax with your family, friends, and social circle
13. Take breaks and vacations
14. Use aroma therapy to feel energized
15. Use Talk-therapy to beat fatigue — by chilling out with people who uplift you
16. Take a mid-day short nap of a maximum 30 minutes
17. Get rid of the self-destroying habits of smoking and alcohol
18. Have caffeine in low to moderate quantity
19. Avoid caffeinated and carbonated sweetened drinks
20. Drink more water for better energy
21. Learn to Have more fun
22. Move more -sit less
23. Take steps to address your Workplace issues — demanding jobs, conflicts at work and burnout
24. Ask for help from your loved
25. Adjust your expectations both from yourself as well from others — Be realistic
26. Travel and explore
27. Stop Overcommitting
28. Deal with your negative habit of Perfectionism
29. Do the most important work first
30. Make a list of important tasks you need to accomplish
31. Keep the to-do list simple and realistic
32. Rethink the way you expend your energy
33. Learn to avoid overthinking and overanalyzing
34. Learn how to tackle rumination and avoidance
35. Learn how to deal with your daily irritations, frustrations and worries as well as anxieties
36. Identify your own self-sabotaging behaviors — and work on them to create an empowering and healthy mindset and attitude
This article was originally published as “90 Tips to Fight Your Fatigue Exhaustion Tiredness “ in https://successunlimited-mantra.com/index.php/blog [1st]for more than 3000+ blogs, articles and answers on creating metamorphosis in every aspect of your life — personal, professional, business, mental, emotional, social, relationships — please visit all three links http://relationshipandhappiness.com/ [2nd] and https://www.quora.com/profile/Subhashis-Banerji [3rd]
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