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Fatigue: causes, symptoms, and tips to recharge

Do you always feel tired and exhausted? Exhaustion can be linked to actual physical pathologies or can be caused simply by an improper lifestyle. Let’s find out what are the causes of fatigue.

When we feel tired it seems impossible to face even the simplest things and sometimes it becomes difficult to get out of bed already. This sense of exhaustion can be transitory or last over time, which leads to a decrease in motivation and energy. According to a recent survey, 7 Italians out of 10 suffer from tiredness during the day. A survey conducted by the National Hydration Council revealed both what causes fatigue and fatigue, and the remedies to combat them. In 12% of cases, there is no strength to face a day that has just begun due to dehydration. In addition, even insomnia, lack of iron in the blood or too much coffee can have negative effects on one’s mood and on one’s presence. Among the most common causes: a few hours of sleep, wrong habits, dietary deficiencies, and some pathologies. When fatigue becomes a normal condition we speak of chronic fatigue and, in this case, fatigue makes it almost impossible to carry out even normal daily activities. To be defined as chronic, however, the feeling of fatigue must last for at least six months. Let’s see what are the main causes of fatigue and the remedies to cure it.

Fatigue: symptoms and causes

The symptoms that accompany tiredness are: rapid heartbeat, sleep disturbances, muscle aches, ulcers or stomach cramps, diarrhea, colitis or thyroid disorders, feeling of boredom, need to urinate often, hyperactivity, irritability, state of confusion mental and lowering of immune defenses.

Now let’s see why we feel tired during the day. Here are the most common causes:


  • Weight problems: excessive thinness or overweight
  • Some diseases: diabetes, cancer, infections, anemia, thyroid problems.
  • Pregnancy and breastfeeding
  • Sleep disorders


  • Anxiety
  • Insomnia
  • Depression
  • Stress

Muscle fatigue, on the other hand, is usually due to excessive physical stress: sports training, or hypothyroidism, flu states, and is often connected to dehydration and sweating that does not allow the normal supply of mineral salts and nutrients to the muscles.

Other possible causes of fatigue

Exhaustion is not always linked to physical or psychological problems. It may happen that there are less common reasons, let’s see which ones.

Perfectionism: perfectionists are among the most tired people in the world. Their precise and conscientious attitude influences every moment of their life. They even fail to have regular sleep because they are constantly worried about what they do and how they appear in the eyes of others. It is stress, anxiety, and insecurity that makes them feel so weak.

Drink too much coffee: caffeine is stimulating and, having a lot of coffee, you will have an undesirable effect. The adrenal glands, in fact, produce stress-related hormones and at the same time, other nutrients will be missing. If at first, you feel excited, after a while you will come forward with fatigue and as you continue to drink coffee cups, you will feel more and more tired.

Eating too many carbohydrates: it would seem strange that carbohydrates, that is foods that should give energy, can make fatigue feel even more. Pasta, bread, and flour are the main enemies of your physical form and also make us feel particularly tired. They release an extremely rapid amount of energy and at the same speed the latter will be consumed, leaving us with a feeling of exhaustion.

Have sleep disorders during the cycle: some women experience sleep disturbances at particular moments in their menstrual cycle. Usually, this occurs about 11 days before the onset of menstruation due to the hormonal changes typical of this period. In particular, the levels of melatonin, the sleep hormone, would be lowered.

Eat little protein: many people feel they don’t have enough energy, especially a couple of hours after lunch and dinner because they don’t eat enough protein. The latter, when taken in a stable manner, release energy slowly and consequently allow you not to feel tired throughout the day. Meat, fish, cheeses, tofu, beans, lentils, yogurts and nuts are excellent foods to avoid any kind of exhaustion.

Remedies for fatigue

We need to tackle this disorder globally, choosing the right diet and the most effective natural remedies to combat it.

Even the right diet can help us feel less tired. The right foods must have a high nutritional power: whole grains, legumes, fish, extra virgin olive oil, vegetables, and seasonal fruits as well as foods rich in magnesium such as peas and all green vegetables, almonds and cocoa. To avoid packaged foods, those rich in sugar.

Natural remedies
Hop infusion: the hop has antispasmodic properties, useful in case of insomnia and agitation due to fatigue and tiredness. The ideal is to prepare the herbal tea in the evening with the addition of a little honey.

Herbal tea: ideal those based on nettle, weed, and dandelion, very effective against fatigue. You can drink from two or three cups of herbal tea a day.

Patchouli essential oil: plays an anti-stress action, relieves anxiety and promotes concentration. It will be enough to wet your wrists with a few drops of patchouli essential oil or put a few drops in the humidifier for the radiators.

Dark chocolate: dark chocolate, the one with at least 70% cocoa, is a natural stimulant, rich in antioxidants. It improves the mood and gives the right boost to face the day.

Ginger tea: in the morning, instead of coffee, you should drink ginger tea to load. It has immense stimulating properties and can fight fatigue.

Among the herbal treatments, the plants recommended against fatigue are: ginseng and Rhodiola, the first gives energy and vitality, the Rhodiola fights fatigue and sleep disorders.

Fatigue: tips to recharge quickly

In addition to the remedies against fatigue, there are habits that can help us feel less tired.

Give yourself a break: whether it’s a 10-minute break at work or a weekend, unplug from what you usually do, avoid smartphones and PCs and give yourself time for yourself.

Keep your concentration: do not lose your attention in too many activities but divide your work into stages by giving yourself a small prize at the end. The important thing is, however, not to move until the task has been completed.

Breathing: breathing is essential to increase oxygen levels in the body and eliminate all forms of anxiety or stress. Breathing deeply calms and relaxes the body. It will be even more effective if it is accompanied by a movement of the upper back, the rib cage, and the diaphragm. It’s like a mini-meditation.

Change activities: when you do a demanding job, when you feel too tired, dedicate yourself for a while to another activity, this will allow you to feel more awake and more willing to do.

Delegate: when you feel tired, ask for help and delegates so as to make others share your fatigue, especially if we talk about family members.

Do activities: even taking a few minutes to stretch can help us feel less tired. In addition, performing a physical activity regularly will help you increase physical endurance thanks to the production of endorphins that will give you new energy.

Allow yourself the right rest: sleep at least 7 hours a night and to rest well you can indulge in rituals such as a shower or a hot bath, an herbal tea and a few drops of lavender essential oil on the pillow.

Lighting up the room: the first thing to do when you wake up to stop feeling tired and tired is to open the window or turn on the light. Seeing a lighted room manages to wake up the brain.

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