Fatigue and stress, as a rule, are temporary and arise as a result of physical exertion, nervous tension, lack of sleep, and even poor nutrition. However, you may develop chronic fatigue that does not go away quickly, but persists for a longer period and can interfere with living a normal life.
What causes exhaustion or chronic fatigue? They can be caused by a variety of factors, from illness to vitamin deficiencies or depression.
1. Start the day with a glass of warm water with lemon
It is an ideal way to remove toxins and strengthen the immune system. Lemon juice is a treasure trove of vitamins and minerals that help fight exhaustion and fatigue.
Oatmeal is good food for the nervous system. It contains an alkaloid, which acts as a mild sedative. This will help you start the day more relaxed and full of the nutrients you need to avoid classic morning fatigue.
3. Only 1 cup of coffee
However, it is very important not to exceed this daily dose and not to drink coffee after noon. Because the nervous system is already altered by stress, the caffeine in coffee can worsen nervousness.
It should also be noted that many people who suffer from stress or exhaustion often resort to consuming carbonated drinks without realizing the risks they pose to their health.
A high level of sugar will contribute to the further worsening of fatigue. Try drinking natural fruit juices or drink a glass of water with lemon instead.
4. Exercise every day
One of the really effective ways to combat stress is exercise, such as walking, swimming, cycling, or even dancing. This will raise the level of endorphins and improve the health of the heart.
5. Healthy night’s sleep
Sleep 8 hours a day and take a 20-minute nap in the afternoon. Even if you can’t sleep, close your eyes and try to rest.
6. Breathe in a natural environment
Take some time during the day to enjoy nature. Spend half an hour in the fresh air where there are trees. Feel the fresh wind, and the sun on your face, take a deep breath and turn off your mind. Don’t think and just allow yourself to be enveloped in the peace of nature. It really heals.
7. Greek yogurt
Natural yogurt without sugar helps to restore the intestinal flora and promotes the secretion of serotonin
It’s also great for reducing stress and regulating body temperature for a better night’s sleep.
8. Dark chocolate
Dark chocolate is a natural source of antioxidants, calcium, and magnesium. It is great for reducing fatigue and the effects of stress. Remember, that the daily amount that must be consumed is 30-60 g.
9. Fish instead of red meat
Red oil fish is rich in proteins and healthy fatty acids. It is the main food product that must be included in the diet to fight fatigue and stress.
Salmon, trout, and sardines will help reduce the level of cortisol in the blood. They can even help avoid headaches and joint pain that are often associated with stress.
Picture Credit: VistaCreate