Fatigue often shows itself in lethargy, lingering tiredness, exhaustion and weariness. These feelings will cause you to be less productive than you usually will, almost incapacitating you. We all suffer from tiredness from time to time, but it becomes an entirely different case if this feeling is constant for no apparent reason.
Fatigue usually involves a feeling of demotivation that lasts for long, accompanied by mental, emotional and physical exhaustion. This state isn’t categorized as a health condition in itself, it is however, a symptom of an underlying problem.
Sometimes, the cases could be resolved within a few hours or a day after taking a break from intense activity.
There are situations, however, in which the exhaustion may be simply overwhelming so much so that even though you sleep, eat right and try stress management, it all comes to nought. In cases like that, you’re suffering from chronic fatigue, and this could ruin your ability to manage daily affairs.
What Causes Fatigue?
Different factors including lifestyle factors, psychological factors and medical factors can lead to fatigue. Some of these factors include :
Lifestyle factors :
• Excessive physical activity
• Excessive alcohol use
• Excessive intake of caffeine
• Generalized inactivity
• Unhealthy eating habits
• Poor sleep
• Being overweight or underweight
Psychological or mental factors :
Medical factors :
• Liver failure
• Chronic fatigue syndrome (CFS)
• Heart disease
• Kidney diseases
• Thyroid disorders
• Sleep apnea
• Nutritional deficiencies
• Hormonal imbalances
• Viral infections or other immune problems
Signs and Symptoms of Fatigue
• Feeling lethargic at all times
• Slow reflexes and reactions
• Feelings of drowsiness constantly
• Waking up tired and sleepy
• Weak, painful muscles
• Lightheadedness and headaches
• Feelings of Irritability, short temperedness and moodiness
• Lack of self-worth and motivation
• Depression episodes
• Exhaustion after a physical or mental activity
• Blurry or foggy vision
• Loss of appetite
• Difficulty concentrating
• Inability to perform tasks that ordinarily are easy
Foods that help get rid of fatigue
Water is not a food but it’s important in maintaining energy levels as it contributes greatly to the metabolising of food. A little dehydration can affect your energy levels, your ability to concentrate and your moods, because the body then expend energy trying to preserve water instead of digesting food.
Generally, the recommendation is around two litres a day. If you seem to have problems drinking this much, we suggest adding a straw to your bottle so that you sip a little at intervals all day without being conscious of it.
Green tea helps in boosting metabolism which helps make digestion faster and easier. It also gets nutrients and energy you need. Green tea has a lower caffeine content than black tea, this is a good thing as it will not cause the same crash in energy later on.
Green tea has a rich antioxidant content that helps combat oxidative stress, helps you maintain a healthy skin, joints, immune system and muscles.
Did you know that when you’re low on iron, your energy levels also get low? Traditionally, people are often advised to go for foods rich in iron like red meat to meet up with the iron requirements and improve energy levels.
However, did you know that spinach contains way of more iron than beef does? Plus, it also has another advantage as it is rich in vitamin C, a nutrient important for boosting the immune system to protect the body. It also improves the health of the skin and is responsible for the absorption of iron.
These legumes are able to boost your energy levels and keep you going as a result of its fiber, carbohydrate and protein content. The protein keeps you filled up for longer periods of time, the carbohydrate provide energy to help keep you agile and the fiber also keeps you filled up while helping regulate your blood sugar levels.
The best kind to go for are the black beans as they give your energy a boost. You could make black bean soup next time you feel that you need to up your energy level some more.
The body generally needs carbohydrates for energy. However, not all carbohydrates are of equal value. Whole-wheat bread, for example, helps provide energy that lasts for long periods of time. It is a complex carb that increases your blood sugar but does so gradually, not spiking it up quickly.
This is perfect for breakfast as it set you on track for the rest of the day, giving you all the energy you need for important tasks. We’re not saying you should only have your oatmeals for breakfast as they could be enjoyed at any time of the day.
They contain a high fiber level and a good dose of protein. Oatmeal also does not have a high glycemic load, that means it will help stabilize your blood sugar levels and not spike them unnecessarily.
Plus, they are versatile and can be eaten anyhow you want. Simply search for different recipes and have fun making yourself a healthy meal. We suggest you stay away from those instant oatmeal packets. Those kinds often come filled with lots of salt and sugar.
Feel free to go bananas on a banana when you feel you need energy. According to one study, researchers found that eating bananas worked the same way taking sports drinks did, as it kept cyclists fueled.
Bananas also contain fibre and vitamin B6, stuff you will not find in an energy drink.
Sweet potatoes are a great source of energy if you’re looking to up your energy levels. They have a wonderful taste and contain lots of essential nutrients like calcium, iron and B vitamins which boosts your metabolism and lets the energy from your body be utilised in the first place.
Sweet potatoes are also rich in fibre which is useful to the digestive system as it helps maintain its health and provides a slow and steady energy, different from the ones provided by sugar foods that end up crashing after peaking.