A lot of people are regularly tired. Only in rare cases this perennial fatigue is caused by important pathological factors.
Having eliminated the possibility that fatigue is linked to an illness in progress through a medical examination, we can therefore hypothesize that in most cases the reasons are related to lifestyle and psychological sphere.
One thing is certain, if you almost always feel tired, if you arrive at the end of the day destroyed and when you wake up you don’t know where to find the energy to face the day, there is something you need to change in the way you manage your life. .
The human body is a refined and complex machine and if the relationship between the activities you perform and the recoveries you allow yourself is correct, every day that follows a night of sleep should start with skyrocketing energy and enthusiasm.
Very often in modern life this relationship is subverted and over time the resilience of mind and body becomes increasingly limited until it disappears completely.
Psychological stress, exhausting working hours, family commitments, economic difficulties, traffic and a thousand other factors typical of the life of each of us end up creating the basis for a profound tiredness that makes every aspect of life less pleasant and satisfying.
The data is alarming: about 45% of the population of Western countries feel tired on a regular basis and over 90% have at least one symptom indicative of chronic fatigue.
Symptoms of physical and psychological fatigue
It is not always easy to distinguish whether the fatigue is physical or psychological and very often the two problems overlap and intertwine. In general we can distinguish the symptoms in this way
- Physical fatigue: it is perceived on a muscular level with lack of strength, muscle soreness, difficulty in carrying out both sporting and daily efforts such as climbing stairs. This is associated with sleepiness and generally with a few days of rest you can see some improvement.
- Psychological fatigue: there are no physical symptoms but more a general sense of exhaustion and lack of enthusiasm and desire to do. The situation varies little if we face physical effort or not and at the same time it is not generally the physical recovery that creates improvement but rather the distraction, the variety and the novelty.
In most cases these two manifestations overlap and often a situation that begins in the physical sphere then involves the emotional one and vice versa.
Being fatigue in most cases a consequence of a wrong lifestyle, it is a condition that can be easily overcome with the correct actions.
- Avoid sugars and refined grains: sugars give a boost of energy but then, due to the production of insulin, then leads to a drastic lowering of energy levels. Better to resort to fruit or whole grains that release energy in a slow and balanced way. These are the real energizing foods and not the energy drinks nor the liters of coffee (source).
- Doing physical activity regularly: it seems paradoxical but a well-balanced effort stimulates an adaptation process that strengthens the body and makes it more capable of tolerating fatigue. Symptoms of chronic fatigue are more common in completely sedentary people.
- Take care of the quality of sleep: sleeping little and badly is the first cause of fatigue. You need to learn to protect your sleep hours from other commitments, go to bed tend to be early and wake up. Not watching television in the evening, having no patterns in the room and taking care of the comfort of the bed are important factors for a restful sleep. Most people need 7-8 hours of quality sleep to fully recover.
- Insert micropause and powernap: short breaks during the day or even better the ability to unplug and close your eyes 10-15 minutes in the middle of the day has a powerful effect on recovery and performance.
- Meditation and relaxation: Meditation and relaxation techniques are important tools to reduce the workload we are exposed to. A few minutes a day can change the impact that stress has on the mind and body, make us more peaceful and less tired.
- Eat Enough: In an age where everyone seems to be obsessed with weight, there is a real risk that many people are not getting enough calories. Without the energy of healthy and genuine food, the body cannot recover and fatigue will become more and more profound.
- Add more protein: Many people today are not getting enough protein. But research indicates that a correct intake of healthy proteins is essential for increasing metabolism and improving exercise tolerance.
- Drink more: very often the cause of fatigue is insufficient water intake. Many people do not take in enough fluids and this is quickly associated with a decline in mental performance and a perception of fatigue.
- Energizing supplements: in some cases an extra dose of B vitamins, coenzyme Q10 or some adaptogenic plants such as rhodiola rosea or ginseng can help to overcome situations of permanent fatigue.
- Use the diary and improve the planning of the day: very often we want to do too much, we put impossible plans in mind and then we hurt ourselves to try to carry them out. We need to become realistic and think about the feasibility of the plan and the energy it will require us to consume. The diary is a great help to improve the ability to plan your days.
If you always feel tired, it can be due to a lifestyle and bad habits, which you pursue every day, without realizing it.