Fatigue is a common complaint among adults. Since fatigue is a symptom and not an illness, it can be difficult to determine the exact cause of fatigue. This can make finding a remedy for fatigue a challenging task. While some types of persistent fatigue may have medical or psychological underpinnings, run-of-the-mill fatigue can often be easily treated. While putting together a plan to combat fatigue may seem a little overwhelming at first, once the plan is in place, you should see noticeable results within just a week or two.
Step 1
Change your diet to include more fresh fruits and vegetables and less red meat and fried foods, according to James F. Balch, M.D. Also, include whole grains, nuts and fish. These items provide the vitamins and nutrients necessary to support cellular regeneration, adequate rest and enhanced vitality.
Step 2
Cut out foods, drinks and chemicals that sap your energy and leave you feeling drained. Examples include alcohol, tobacco, sugar, caffeine and refined flour. Sugars and refined flours provide a quick burst of energy but leave users feeling more tired than before after the energy boost wears off.
Step 3
Practice meditation. Some people think meditation is just for wise gurus living in caves, but it is a simple practice that can benefit anyone. Try short sessions of about 10 to 20 minutes at first, gradually increasing your meditations to 30 minutes. Soft music can help make drifting into a meditative state a simpler process. You can also enhance your meditations by repeating a positive word or phrase, or even by simply focusing on the rhythm of your breath. A yoga mat or a large floor pillow can help make meditation more comfortable.
Step 4
Turn off the television. Watching television is an inherently passive activity that promotes both metal and physical lethargy. Instead of watching television, opt for a more engaged activity such as reading, drawing or painting.
Step 5
Add a challenge to your life. Fatigue often brings a sense that you are "doing too much," so you may be reluctant to take on another activity, but adding a challenging endeavor can motivate you and increase your energy. John Renner, M.D., a clinical professor at the University of Missouri in Kansas City, recommends taking on a volunteer role. Other challenges that can help beat fatigue include learning to play an instrument, taking cooking classes and learning how to dance.
Step 6
Start a low-impact exercise regimen. Ralph Wharton, M.D., clinical professor of psychiatry at Columbia University, states that physical activity helps people deal with both the emotional and physical stresses that can produce fatigue. Commit to a light exercise such as walking or yoga for at least 30 minutes, three times a week. Avoid exercising after 7:00 P.M., though, which can disrupt sleep patterns and increase fatigue the next day.
Things You'll Need
- Fruits
- Vegetables
- Nuts
- Seeds
- Fish
- Whole grains
- Yoga mat or floor pillow
References
- "The Doctor's Book of Home Remedies II"; Prevention Magazine Editors; 1995
- "Prescription for Nutritional Healing"; James F. Balch, M.D.; 1997
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