After winter, or at the end of each change of season, a kind ofphysical and moral exhaustion invade us. You are feeling tired, on edge and stress ? There are easy tips to help you respond! Find out when to worry and what do what to eat to struggle against fatigue Why this fatigue and this beginning of depression ? And to fight them, are there foods and supplements to favor? You are feeling tired, on edge and stress ? There are easy tips to help you respond! Find out when to worry and what do what to eat to struggle against fatigue.
20 tips to stop tired and get back in shape
Tired, low morale what to do
1 – Speed up your intestinal transit
A British study has shown it: depressed patients have a much slower transit than average. So a trick to fighting seasonal depression and fatigue is to take action to make your bowels work faster.
To fight fatigue and get back in shape, eat foods rich in fiber that have a positive impact on the constipation.
– Whole grains,
– fresh fruits
– dried fruits
– green vegetables
What to eat when tired
2 – Lighten your meals
Eating fat and heavy tires the body.
And when the body is tired there is a risk of catching all the viruses lying around which will further exaggerate the state of exhaustion you are complaining about.
For a time, if you want to quickly regain your energy, eat less quickly, split your meals as much as possible, chew your food well and especially avoid dishes in sauce, fries, burgers, offal, cold cuts, industrial dishes and pastries.
By favoring a diet consisting of salads, steaming, fruits and vegetables, your fatigue will decrease and your moral health will improve.
3 – Eat vitamins
Vitamin c is arguably the most famous of all vitamins.
Anti-infectious, antioxidant, stimulating, anti-stress, it allows us to strengthen our immune defenses and fight against the drop in energy and moral and physical fatigue.
We find a lot of vitamin C in most fresh fruits and vegetables, especially if they are colorful.
By eating 500g of colorful fruits and vegetables per day you will ensure that your daily vitamin C needs are met!
In case of fatigue you will need an even more important intake of vitamin C.
4 – Eat less sweets
When we feel tired we crave sugar.
But confectionery and pastries are real traps. Sweets will give you just a little energy for a few minutes, but then the fatigue resumes even stronger.
Craving some sugar?
Instead, eat dried fruit. Raisins, nuts, dates or almonds, at a rate of around 30 grams each day, are an excellent ally to boost our intellectual tone.
Hydrate properly to fight fatigue
The dehydration can settle in the tissues and cause problems of decline in physical and mental form it is therefore essential to hydrate well.
What to drink when you feel tired
5 – drink water
Water is essential for our body. A lack of water is often the most common cause of temporary fatigue, and can alone cause difficulty concentrating.
You don’t have to trust your thirst for drink water.
Every day throughout the day drink at least 1.5 liters of water per day, without meals.
Water will allow you to accelerate the energy your body needs and help fight fatigue.
6 – Drink fresh fruits or vegetables
The morning, rather than tea or coffee, drink a fresh fruit juice.
While drinking coffee, this quick stimulant, you will probably feel like you are fighting your drowsiness.
But this is only a decoy.
Coffee and tea dehydrate the body.
And when we are dehydrated our brain does not work at full capacity and our ideas get muddled.
To hydrate yourself well after a night’s sleep and regain good energy, drink hot lemon water, squeezed apple juice or fruit or vegetable cocktails such as carrot-orange-lemon juice, with the addition of a teaspoonful of grated fresh ginger.
Other recipes for fresh squeezed fruit juice to drink in the morning
FRESH FRUIT PRESS JUICE
Drink anti fatigue herbal teas
7 – Ginger tea
The benefits of ginger tea to fight fatigue and winter sickness are well established.
How to make ginger tea
In a cup pour boiling water over 5 thin slices of ginger previously peeled with a knife.
Leave to infuse, covered, for about ten minutes.
The longer you let it steep, the more the “spicy” side of the ginger will stand out.
Drink 3 times a day.
Filter otherwise the herbal tea will taste too strong.
It is possible to prepare for a whole day the infusion of ginger (no more than 4 cups per day) on condition of filtering it, then pouring it, quite boiling in a thermos.
8 – Lavender tea
In tisane, the lavender is remarkable for combating stress, nervousness and certain depressive states linked to fatigue.
How to make a lavender tea
In a cup pour boiling water over a spoonful of dried lavender.
Leave to infuse for 5 minutes, covered, filter and drink hot.
Drink up to 3 cups a day of lavender infusion, one at bedtime.
9 – Saffron tea
Precious and refined spice Saffron is a plant that will help you fight against fatigue, stress, and overwork.
How to make a saffron infusion
In a cup pour boiling water on 2 to 3 pistils.
Leave to infuse for 8 minutes, covering.
Drink 2-3 cups a day.
What to take as a food supplement to fight fatigue
10 – Ginseng
Ginseng is widely used in traditional Chinese medicine to reduce stress, anxiety, fatigue and declining form.
A course of ginseng can tone the body, stimulate physical performance and help regain strength.
It is recommended to take about 800mg of ginseng per day each day in the form of powder, capsules or ampoules.
Do not take ginseng if you have high blood pressure or if you are pregnant or breastfeeding.
11 – Magnesium
The magnesium represents the biggest deficiency in city dwellers.
However, this mineral improves the nervous, psychic and emotional balance, and helps fight the stress, nervousness, cramps and the fatigue.
We find magnesium in pulses, pasta, rice, green vegetables, dried fruits, dark chocolate, wholemeal bread, bananas… and in tablet or capsule form.
The doses are to be discussed with your doctor or pharmacist.
12 – Rhodiola
Nicknamed “golden root” or “golden root”, rhodiola root grows wild in Siberia.
It has the reputation of being able to increase physical endurance, to fight against fatigue, stress, anxiety and depressive disorders.
It is recommended to take 100 mg to 300 mg, twice a day, in the form of capsules or tablets of dry extract.
Hessential oils, in massage, to breathe on your handkerchief, to help fight against fatigue
13 – Lemongrass essential oil
Lemongrass tones the mind as well as the body.
Massage your back, along the spine with 4 drops of lemongrass essential oil diluted in sweet almond oil.
14 – Sage essential oil
Sage essential oil soothes nervous tension
Use it diluted in the bath, diluted in vegetable oil for massage or friction.
15 – Ylang-ylang essential oil
More than to fight against fatigue, the essential oil of ylang-ylang is mainly used to relax.
It acts against stress or even insomnia.
Play sports or physical activity to fight fatigue
16 – Practice regular physical activity
Any physical activity necessarily generates fatigue, it’s true, but it is a healthy fatigue, a real outlet, which allows to evacuate the stress of the day, especially when it is practiced outside.
Even in the rain and the cold, regularly walking briskly, cycling, running, playing sports for at least 30 minutes is good for your health, it’s good for morale.
To fight against fatigue, there’s nothing like getting moving and filling up with oxygen.
Light to fight fatigue
17 – take a light cure
Light is a natural antidote against anxiety and fatigue.
In winter, on rainy days, as soon as you feel the slightest weariness, as soon as morale falters, light up the house in abundance and light candles.
And if you don’t like candles, buy a light therapy lamp.
In this light, you will see your morale and your energy immediately pick up.
To fight fatigue, get enough sleep
We should all get at least 7 hours of sleep every night!
18 – Before going to bed
Move smartphone and computer away from your room.
Continued use of the computer and telephone causes stress, loss of sleep and therefore fatigue.
In the evening with your family, at home, you don’t have to read and reply to all your messages.
The bedroom is made for sleeping, the office for working.
Completely disconnect at least two hours before bed.
Avoid seeing tragically ending movies, violent movies, horrific dramas.
To sleep well, rather see optimistic films without the fuss. They will allow you to spend a relaxed night.
19 – Go to bed earlier
Staying awake late disrupts our sleep patterns, prevents us from staying focused during the day, makes you anxious and promotes snacking.
20 – Get up earlier
By getting up too late, still half-drowsy, you hurry to get ready, and maybe have time to have breakfast, run to be late for your work, which generates stress, nervousness and therefore fatigue.
Tired, when to worry
The causes of your tired can be multiple an unbalanced diet, psychological problems, life, work but also all kinds of diseases.
If this state of tired has been going on for months without any improvement, beware!
Fatigue intense and chronic may correspond to an alarm signal which must be observed.
Consult your doctor.