Fatigue can be defined as a feeling of tiredness, weariness, or lack of energy.
Common causes of weakness, fatigue, and tiredness include; nutritional deficiencies, grief or depression, inadequate sleep, medicines such as sedatives or antidepressants, a weakened immune system, iron deficiency (without anemia), stress, overstrenuous physical labor or exercise, and skipping your meals.
Fatigue and weakness could also result due to numerous health problems such as; arthritis, anemia, diabetes, a sleeping disorder, hypothyroidism, fibromyalgia, eating disorders such as anorexia, chronic fatigue syndrome, heart disease, or cancer.
Common symptoms of weakness, lethargy, or fatigue include; lack of energy for your daily tasks, challenges in concentrating, sluggishness, difficulty in falling asleep, and loss of appetite.
Here are some tips and good practices, to consider, when dealing with body weakness or fatigue;
- Include exercise in your daily activities.
- Strive to maintain a healthy weight.
- Ensure you improve the quality and quantity of your sleep.
- Avoid excessive alcohol consumption and drop the bad habit of smoking.
- Strive to eat well-balanced diet daily.
- Ensure you stay hydrated daily by drinking an adequate amount of water daily.
- You could also take multivitamins. However, talk to your healthcare provider before taking any supplements.
Below are home remedies that can boost your energy levels if you have body weakness or lethargy;
1. Indian Gooseberry (Amla)
Amla is packed with a considerable amount of iron, proteins, carbohydrates, vitamin C, and phosphorus which makes the immune system strong. To fight weakness and fatigue, blend some Indian gooseberry fruit in a juicer and drink 2-3 times a week. If you can’t stand the sour taste, add some honey. You can also incorporate Indian gooseberry fruit in your breakfast.
2. Ginseng Infusion
This herb has a special place in Ayurvedic medicine. Ginseng works as an adaptogen by protecting your body against fatigue, exhaustion, and weakness. To make the infusion, cut a fresh ginseng root into thin slices and boil in three cups of water for 15-20 minutes. Drink one cup every day for three consecutive days. Ginseng is not suitable for people with diabetes or high blood pressure.
Mangoes are a rich source of magnesium, potassium, dietary fiber, beta-carotene, vitamin C, and copper. They also contain starch which converts sugar into glucose. That’s why you often see athletes drink some mango juice to increase their energy levels. Just cut a fresh mango into thin slices, add some cardamom powder and eat two times a day. Alternatively, drink 1-2 glasses of mango juice every time you feel weak.
Strawberries contain folic acid which prevents your body from feeling weak. Moreover, strawberries are rich in vitamin C which wards off free radical damage, repairs the body’s tissues, and boosts your immune system. Additionally, strawberries offer a healthy dose of fiber and manganese. If you’re feeling weak, take some strawberry juice or mix strawberries with some high-fiber, low-calorie salad.
A quick way to fight fatigue is by drinking a glass of milk. This dairy product contains B vitamins which can reduce body weakness. In addition to that, milk contains calcium which helps to keep the muscles strong. There is also enough evidence that shows milk aids in the production of serotonin which aids in improving your mood. So, every time you feel fatigued, put one tsp of honey to a glass of warm milk and drink. For quick results, add 1-2 tsp of clarified butter, into the milk, and drink two times a day.
While there is a general misconception that bananas can make you add weight, they actually help one to shed the extra fat. Besides that, they are a natural source of fructose, glucose, and sucrose which gives your body energy boost. Other than that, bananas have potassium which helps to convert sugar to energy. To curb the feeling of weakness, mix one ripe banana with a tsp of honey and eat 1-2 times a day. You can also add this delicious fruit in your smoothies and salads.
Oatmeal is a carbohydrate which aids in raising the glucose levels quickly. It possesses a high amount of magnesium, phosphorus, protein, and vitamin B1. These minerals prevent hunger cramps and can help to fight off fatigue. Furthermore, oats are friendly to the digestive system due to its high fiber content. To keep your energy at optimal levels, you should kickstart your day with a bowl of oatmeal.
8. Drink Plenty Of Fluids
Dehydration is linked to fatigue and general body weakness. To get your energy back, you should drink a lot of water. Most experts recommend more than two liters of water every day, but you can always take more especially when exercising. If you prefer something sweet, you can still take fruit juices rich in vitamin A, C, and B1 such as tomato and carrot juice. The best sign to confirm whether you’re well hydrated is to check the color of your urine. If it’s still dark, you still have to take more water.
Almonds contain vitamin E which helps to curb the feeling of weakness. Additionally, almonds are loaded with magnesium which helps to change fats, proteins, and carbohydrates into energy sources. To get quick energy, take roasted almonds any time you feel weak. Another way is to soak some almonds and raisins in water for 8 hours, remove them and then drink the solution.
Licorice is an indigenous herb in Chinese folk medicine that helps to prevent fatigue. Glabridin, in licorice, inhibits fatigue. Just like ginseng, licorice aids in regulating the cortisol levels giving your body a metabolic boost. If you want to feel more energetic, add one tsp of licorice powder in a glass of milk and drink 1-2 times a day. Licorice is linked to raising the blood pressure levels, so you may want to consult your doctor before taking it.
Eggs contain folic acid, iron, protein, riboflavin, and proteins which help to fight fatigue. Also, the egg yolks are loaded with B vitamins which help to convert food into energy. To reduce weakness, take an omelet, a boiled egg, or an egg sandwich with cheese and green veggies.
12. Regular Exercise
When you exercise on a regular basis, you don’t only increase your muscle strength but also strengthen your stamina. People often make a mistake of going to bed when they feel tired, but this is usually a mistake. To keep your body fresh and energetic, you should do some moderate exercise like walking, swimming, and cycling. You can also incorporate yoga and meditation into your workout schedule. The best time to do the exercise is early in the morning or at least 3-4 hours before bed.
13. Get More Magnesium
Do you know the slightest deficiency in magnesium can make you feel weak? According to medical experts, magnesium is used in hundreds of metabolic reactions. It’s also necessary for the formation of ATP (energy molecule). Furthermore, when you have magnesium deficiency your body is not able to effectively resist free radical damage. To treat fatigue, take magnesium supplements or foods rich in magnesium.
14. Coconut Oil
If it’s a challenge to get out of bed every morning, it’s time you try some coconut oil. Coconut oil has a high amount of fatty acids making it an excellent source of energy. Unlike other remedies, it boosts up metabolism and is easy to digest. What’s more, it stimulates hormones and balances the thyroid gland. To fight fatigue, you should substitute your cooking oils with coconut oil.
15. Herbal Tea
Herbal teas contain antioxidants which aid your body to fight fatigue and tiredness. Although ordinary tea can still boost your energy levels, herbal tea will give extra nutrients and taste. To prepare the tea, boil holy basil leaves in water for 10 minutes, strain and drink while still hot.
16. Ginkgo Biloba
Apart from increasing the body’s circulation, Ginkgo biloba stimulates the nervous system, thus, relieving you from fatigue and weakness. Ginkgo biloba also contains antioxidants that help to revitalize the body. To eliminate fatigue and tiredness, add the herb to your foods, yogurt, and smoothies. If you’re taking any other medication, make sure you consult your doctor before using the herb.
Acupressure is a Chinese technique that can help to relieve stiffness of joints, depression, fatigue, and more. The underlying principle of acupressure is to stimulate pressure on certain points of the body. To relieve general body weakness, use your thumb to put some pressure on the shoulder muscle, eyebrows, lower back, chest, kneecap, below the belly button, among other areas. Unlike all the other methods, acupressure gives relatively quick results.
Caffeine is known to give short-term energy. It increases endurance, improves metabolic rate, and improve focus. For an instant energy boost, drink 2-3 cups of coffee every day. Make sure you drink in moderation otherwise too much could worsen the condition. Avoid drinking coffee 2-3 hours before bed.
Yogurt has large amounts of magnesium which helps the body to convert the foods we eat into energy. The creamy and flavorful drink also adds to the healthy bacteria in our guts due to yogurt’s probiotic nature. Since the body can process yogurt more quickly than other types of food, it’s a good source of energy. Also, it makes one feel fuller for a longer period. So, every time you feel weak, take a glass of yogurt.
Ginger root contains analgesic and anti-inflammatory compounds that help to increase energy. Ginger is also rich in antioxidants that block the effects of free radicals while eliminating toxins from the body. If you’re feeling tired, you can take ginger in the form of tea or capsules. For best results, mix equal amounts of ginger and lime juice and then add some salt. Drink the concoction every day to overcome weakness.
21. Take More Citrus Fruits
Citrus fruits contain vitamin C (ascorbic acid) which helps to curb fatigue and weakness. Since the vitamin plays a crucial role in our immune system, it can contribute to body weakness when it falls below the required levels. You’re also likely to have nerve problems accompanied by less energy production. While there are many fruits rich in vitamin C, lemons give the best results. To combat fatigue and tiredness, squeeze a lemon in a glass of water and drink before you start your day.
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