Fatigue is a state of lethargy and drowsiness. It is a common symptom of many health afflictions and often results from unhealthy lifestyle practices that include sleep deprivation, poor nutrition or lack of exercise. In some cases, home remedies may be effective in relieving fatigue when it is caused by everyday issues such as sleeplessness or stress. Understanding the underlying cause of fatigue is an important step in finding a safe and effective treatment.
Siberian Ginseng
Eleutherococcus senticosus---also known as Siberian ginseng---can be a helpful supplement for fatigue. It contains polysachharides and eleutherosides, which can help boost immune function and lower blood sugar levels. According to the University of Maryland Medical Center, ginseng may be helpful in maintaining mental alertness, improving physical stamina and enhancing overall quality of life when taken regularly.
The usual dose of Siberian ginseng is between 500 and 3,000 mg dried root powder daily. Side effects may include increased blood pressure and interactions with medications like erythromycin and other antibiotics.
Yerba Mate
Yerba mate is a tea made from the stems and foliage of the Ilex paraguariensis plant. It has been used for centuries in Paraguay and Uruguay and is popular today for its energizing and appetite suppressing effects. Yerba mate contains several compounds from the xanthine family, including caffeine, theophylline and theobromine, all of which have stimulating effects. It is also rich in minerals like magnesium and manganese, which can help combat the jitteriness associated with caffeine-containing substances.
Side effects of yerba mate include nausea, insomnia and frequent urination. Due to its mild monoamine oxidase inhibiting effects, yerba mate may cause dangerous interactions with other herbs and medications.
Low-Intensity Exercise
Exercise is a safe, effective remedy for fatigue. According to Science Daily, low-intensity exercises like walking can reduce fatigue by 65 percent. In addition, exercise boosts production of mood-altering chemicals such as endorphins and serotonin while improving circulation, all of which can help fight fatigue.
Activities that may help fight fatigue include yoga, cycling and water aerobics. While 30 to 45 minutes of exercise is recommended daily for optimal fitness, as few as 10 to 15 minutes may be enough to relieve fatigue.
Napping
Short naps are an excellent remedy for fatigue caused by sleep deprivation or stress. Though long naps can actually increase sluggishness, short naps of 15 to 30 minutes may help restore energy and refresh the mind. According to an abstract on the PubMed.gov website, nightshift workers who take short naps experience less next-day fatigue than those who don't.
If you're unable to nap, closing your eyes and breathing deeply for two to five minutes can help restore energy and mental focus. Take periodic breaks by moving away from your computer or work area, and drink eight 8 oz. glasses of water daily to prevent dehydration, which is a common cause of fatigue.
