What to Do About Fatigue? 10 Valuable Tips for More Energy

Whether after a restless night, a demanding meeting, or a heavy meal. Fatigue often strikes sooner than expected and proves to be a persistent adversary. But what helps best against fatigue? Here, we reveal how you can replenish your energy reserves thanks to Ayurveda.

What Helps Immediately Against Fatigue? 10 Tips to Become More Alert

You can effectively counteract a harmless midday bout of fatigue with a few simple tricks. The following 10 tips against fatigue will help you become more alert and revive your spirits.

Tip #1: Acupressure

Perform acupressure by briefly massaging both earlobes with your thumb and index finger and pulling on them several times. You will notice how you regain more energy after a short time.

Tip #2: Chew Gum

Chewing gum increases your heart rate, which in turn stimulates blood circulation to the brain. Gum with a fresh peppermint flavor is best for an extra burst of freshness.

Tip #3: Healthy Snacks

As soon as you notice you’re getting tired, you should avoid carbohydrates and opt for a healthy snack. Your body requires a lot of energy to digest heavy foods, which makes you tired. An apple is therefore a better snack than a chocolate bar.

Tip #4: Fresh Air

Since stale indoor air can be a cause of fatigue, it often helps to simply open a window and let fresh air into the room. Also, a short walk outside will revive your spirits and activate your energy reserves.

Tip #5: Power Napping

A power nap is a proven remedy for drowsiness. Even 10 to 15 minutes are enough to recharge your energy reserves.

However, your nap should not last longer than 30 minutes, as your body will otherwise fall into a deep sleep phase. In this case, you will feel even more tired afterward.

Tip #6: Listen to Music

Often, just listening to your favorite song loudly and singing along can help combat an energy slump. Music is a great tool to lift your mood and recharge your energy.

Tip #7: Stretching

Especially in jobs where you sit a lot, stretching can work wonders to get rid of fatigue. Stretch your entire body and extend your wrists, arms, and legs. This stimulates blood circulation in the body, making you more alert. It’s best to do the exercises with an open window and fresh oxygen.

Tip #8: Cold Water

Cold water is a simple remedy for fatigue and instantly awakens your spirits. Simply hold your hands under cold water and notice how positively your body reacts. In summer, a cold shower is also helpful against drowsiness.

Tip #9: Exercise

If you have the opportunity, a short exercise session is very effective against impending fatigue. Whether it’s squats, push-ups, or a jogging session is up to you.

Movement increases your heart rate, which energizes you with fresh vitality. Be careful not to completely exhaust yourself, so you don’t feel even more tired afterward.

Tip #10: Drink Enough

Always make sure you drink enough fluids, because dehydration can also cause fatigue. In the morning, a glass of warm water immediately gets your body going and banishes morning fatigue. Throughout the day, you should then drink plenty of water or unsweetened teas.

Tip: The tried-and-true caffeine kick from coffee is an efficient home remedy for fatigue to get you back on track. Caffeine stimulates your brain and metabolism, giving you a real energy boost. As an alternative to coffee, mate drinks have a similar effect and unfold their benefits about half an hour after consumption.

What to Do About Fatigue with Ayurveda?

In Ayurveda, great importance is placed on preventing tension and exhaustion through inner balance. The cause of exhaustion is a form of excessive, incorrect, or insufficient strain on the body, mind, and emotions.

Once you have located the origin, you can get rid of fatigue with special applications.

Lower Your Vata Dosha and Stress

In Ayurvedic teachings, it is assumed that the three bioenergies Vata, Pitta, and Kapha – also called Doshas – determine your entire physical constitution. Excessive Vata is often the reason for your fatigue, which is why Vata-reducing measures are an important first step.

• Try to follow a Vata-reducing diet and daily routine
• Drink more calming Vata tea
• Go to bed earlier and avoid mental activities before sleeping
• Ask your Ayurvedic doctor to recommend supplements
• Warm, gentle oil massages provide a relaxing effect
• Stick to a fixed daily schedule for more routine
• Eat at regular times and three times a day
• Protect your body well from cold and wind
• Make sure to balance productivity with an equal amount of relaxation

Strengthen Your Digestive Fire (Agni)

Your Agni is responsible for metabolism in the gut and energy production in every cell. A weak digestive fire leads to a loss of energy and thus to increased fatigue. With the right lifestyle and Ayurvedic nutrition, you can strengthen Agni again and help your body gain more energy.

• Avoid cold foods and drinks
• Avoid processed foods and products with unhealthy ingredients
• Eat regularly and mindfully
• Drink warm spiced teas
• Use ginger, cardamom, cinnamon, coriander, cloves, salt, pepper, and cumin for cooking
• Avoid going to bed on a full stomach

Ensure Sufficient Movement

In Ayurveda, an active lifestyle with the right amount of exercise plays a major role. Whether dancing, jogging, yoga, Pilates, swimming, or cycling: at least 2.5 hours of exercise per week are recommended. You should break a sweat for at least 30 minutes during this time.

During exercise, your body releases hormones like dopamine, endorphins, endocannabinoids, serotonin, adrenaline, and noradrenaline. These make you feel happier, calmer, and stronger, and provide you with more energy for everyday life.

Ayurvedic Full-Body Massages

The Ayurvedic full-body massage Abhyanga offers many positive benefits for your body and mind. For fatigue based on too much Vata, your body is gently massaged completely. This leads to deep relaxation and supports your body in detoxification.

Combined with a forehead oil pour, your mind can be excellently centered and calmed. Additionally, the treatment is said to have a rejuvenating effect on heart rate variability. The effect lasts up to a week, which is why regular application is beneficial.

Causes of Everyday Fatigue

Fatigue has numerous causes and can be both physical and psychological in origin. Your body wants to signal to you that you are struggling with a deficit, such as lack of sleep, oxygen, or fluids. In addition to normal fatigue, there are also pathological conditions that can cause it.

Classic signs of fatigue include reduced attention, as well as lack of strength and drive. Depending on the degree, the following symptoms of fatigue may occur:

• Dizziness
• Fainting sensation
• Headaches
• Concentration problems
• Perceptual disturbances
• Irritability
• Slight feeling of intoxication
• Disinhibition
• Feeling cold
• Hallucinations

Physical Causes of Fatigue

Persistent fatigue eventually has a negative impact on one’s mood and raises the question of its cause. There are numerous possible reasons why you might be tired quickly or often. The most common physical causes of fatigue include:

• Insufficient Sleep

Too little sleep at night eventually leads to daytime fatigue. An average adult is recommended 7 to 9 hours of sleep per night. It is best to orient yourself to the right amount of sleep based on your Ayurvedic constitution and your internal clock.

Perhaps a different bed positioning according to Vastu Shastra can also help you find restful sleep.

• Poor Nutrition

Another reason for fatigue – especially around lunchtime – is an incorrect or poor diet. Make sure to eat a balanced and healthy diet and also consider the demands of your constitution.

Instead of heavy meals, try lighter dishes in small portions. This way, you avoid the so-called food coma after eating.

• Incorrect Amount of Exercise

Too little exercise is just as bad for you as too much. If you sit a lot in your job or daily life, a lack of movement can quickly lead to fatigue. The easiest way to become more alert again is through exercise; a brisk 20-minute walk works wonders here.

However, too much exercise or very hard work is equally tiring. If your body lacks the necessary time for regeneration, fatigue sets in. Listlessness, muscle soreness, or a noticeable stagnation in your performance are possible consequences. Frequent illness can also be a result of too much physical exertion.

• External Circumstances and Illnesses

In addition to the factors already mentioned, special circumstances or situations can also be the reason for fatigue. These include, for example, pregnancies, infections, portal days, or hot weather. In these cases, there is little you can do about the fatigue except consciously rest.

In the case of an illness, fatigue can be a side effect of medications you may need to take. Further causes of fatigue:

• Stress
• Medication intake (e.g., birth control pill, allergy medication)
• Certain environmental toxins
• Drug withdrawal
• Severe alcohol intoxication
• Pregnancy
• Menstruation
• Menopause
• Heat / Cold
• Poor indoor air quality
• Obesity

Psychological Causes of Fatigue

In addition to physically induced fatigue, psychological factors can also contribute to you feeling tired. Grief, stress, or a personal crisis lead to exhaustion. In such cases, allow yourself the rest you need. Whether that’s during a walk or at the theater varies from person to person.

Mental illnesses such as depression, burnout, or anxiety disorders are also often accompanied by fatigue. Your overwhelmed psyche, your mind, and your body then react with fatigue. In such cases, you should seek professional advice, as self-chosen measures are no longer sufficient.

Constantly Tired: When You Should See a Doctor

If the tips mentioned above do not show an effect in everyday life and fatigue persists for a longer period, you should consult an Ayurvedic doctor or a conventional medical doctor. At the latest, if it restricts you in your daily life and work.

It can be helpful to document your fatigue in a diary. This way, the causes can be identified and treated more quickly.