Around mid-to-late afternoon it often occurs, though it can happen anytime and anywhere. The yawning starts, and soon enough your eyelids are drooping and you feel your brain becoming foggy as tiredness starts to set in. All the coffee in the world can't help you now, and you're wondering how in the world you're going to make it through the rest of the day with such dwindling energy levels and the heaviness of fatigue weighing you down. Often, fatigue can be preventable, and many factors play a role in determining how your body maintains energy or falls victim to tiredness, including diet, exercise and nutrient levels. Let's take a look at some natural ways to fight fatigue so you can be at your prime all day long and avoid that lackluster, low-energy feeling.
Visit your doctor
Before you attempt to solve your issue with fatigue on your own, it's a good idea to get a checkup from your doctor to make sure everything is right with your health and you don't have a deficiency or other illness that may be contributing to your fatigue. If you get the all-clear from your doc, then you can probably try these natural lifestyle changes to fight fatigue and restore your energy.
Switch up your diet
A lack of fiber
and omega-3 fatty acids in your diet can contribute to making you feel tired. To regain these nutrients, try switching your diet up to include some of the many foods that are rich with them. Increasing your fruit and vegetable consumption can contribute to fighting fatigue and enhancing your energy levels; some foods in particular that are beneficial are kiwi, oats, beans, salmon, chicken, almonds, cashews and peanut butter. Kiwi is loaded with potassium
, vitamin C
, fiber and energizing simple sugars, all of which can provide a boost of energy.
Exercise while listening to music
Getting your body moving, your heart pounding and your endorphins flowing can help you to stave off that I'm-so-tired feeling. Try exercising while listening to your favorite tunes, which can help you to work out harder and not feel exhausted, according to research from the journal Ergonomics
. An increase in endorphins from exercise can also help produce positivity and keep you feeling invigorated.
Maintaining ample hydration is critical when it comes to combating symptoms of fatigue. When your body is lacking water, even just slightly less than normal, your thinking can get foggy and you can get that fatigued, “out-of-it” feeling, according to research from Tufts University
. In addition, dehydration can throw off your electrolytes, which contribute to maintaining healthy heart and muscle function.
Avoid alcohol and caffeine
Known as a depressant, alcohol also carries with it many other factors that can contribute to dragging you down. At some point after drinking, your blood alcohol content starts to lower and symptoms of fatigue, confusion and depression
can occur—amplifying that drained feeling, says Psychology Today
. In addition, caffeine can actually produce the opposite effect of what it is typically known for: providing energy. Drinking coffee in the morning is fine for a quick jolt of alertness and energy, but once you start filling up your mug in the afternoon, it can negatively impact the quality of your sleep for that night—potentially keeping you up all night and causing your exhaustion to carry over into the next day due to lack of shut-eye.
When you can use a boost of energy and need to refresh your brain, there are certain supplements that can help. For example, rhodiola can aid with multiplying your molecules and can help you to keep your energy levels high and steady. Research from HerbalGram, the journal of the American Botanical Council, demonstrated that
rhodiola can be beneficial for reducing anxiety, fatigue and mental fog while improving energy. Additionally, if you're deficient in B vitamins
like B6 and B12, your body may exhibit signs of fatigue, anxiety, difficulty concentrating and an overall dip in mental sharpness. In addition to providing other health benefits, these B vitamins can help defend you from becoming exhausted and succumbing to tiredness. Coenzyme Q10 (CoQ10
) and amino acids like creatine
may also be able to provide support for energy metabolism and help you to stay peppy.
Remember that there are plenty of factors to take into account when trying to beat fatigue, so it's imperative that you know the real reason why you're spent. Before you try any supplements or make any drastic lifestyle changes in an attempt to regain your energy, talk to your doctor.
Check out our great selection of energy-enhancing supplements and wellness products at eVitamins, and have a great day!