counter fatigue: The 10 best and the most effective tips

counter fatigue

The 10 best tips and the most effective tips to integrate into your daily life to counter fatigue, lack of energy, and bar!

1. To fight fatigue and energy loss, take a tea break

Make it a habit to drink a tea infusion in the afternoon. The little caffeine in the tea and the break we need to take to drink this comforting beverage would be an effective way to combat counter fatigue and energy loss. The results of a scientific study indicate that tea consumption throughout the day improves alertness and performance while being less likely to disrupt sleep for people who are more sensitive to caffeine.

As soon as fatigue sets in, prepare a cup of tea and consume it slowly, away from the din of everyday life and your office. This small stop will rest you and give you the impetus to face the rest of the day.

2. Fill up with light to regain energy

Between 25% to 35% of us experience a drop in energy in the winter due to the lack of natural sunlight. This is because our body releases larger amounts of melatonin when the light is low, causing a feeling of increased fatigue and the urge to sleep.

To counteract this counter fatigue, take a sunbath. An article in the journal Environmental Health Perspectives states that vitamin D from exposure to natural light not only provides more energy but also improves mood and sleep quality. According to Kimberley Cote, assistant professor at the Sleep Research Laboratory at Brock University in St Catharines, natural daylight increases alertness and improves mood by promoting the secretion of serotonin, or happiness hormone. Better still, according to an article in the Journal of Environmental Psychology, spending 15 minutes in the open air and surrounded by trees is enough to feel revitalized.

Also, check with your doctor to determine if a light therapy treatment can benefit you.

3. Keep your glycemic load low to avoid fatigue strokes

Eating foods with low glycemic load stabilizes your blood sugar levels and helps to prevent dizziness and discomfort following peak glucose levels. Low-glycemic foods like beans, bran, barley, nuts, and yogurt have less impact on your blood sugar than foods like white rice, potatoes, flaked corn, baked foods, juices, and sugary drinks.

“Eating too many sugars or foods that are high in carbohydrates produces insulin resistance and causes rise followed by sharp declines in energy levels,” says nutrition expert Julie Daniluk. If you eat processed foods, such as foods such as sugar, flour, grains, and other refined foods, be sure to balance your glycemic index by adding fiber sources to the menu (flaxseed), fat (quality fish, olive oil or canola oil) and lean protein.

4. Have a regular sleep and try to go to bed earlier

Fatigue and lack of sleep go hand in hand. “To function optimally, we all need a set number of hours of sleep,” says Dr. James MacFarlane, Education Manager, and Consultant at MedSleep Clinic. For most of us, that number is between half-past six and eight-thirty every night to stay alert all day long.

Each week, also try going to bed 15 minutes earlier until you are able to determine the optimal amount of sleep. You will know when you wake up feeling more refreshed and refreshed.

Also try to wake up at the same time, every day, and even the weekend. By forcing your body to a regular sleep schedule, you will fall asleep faster. Allow yourself a few weeks to evaluate the impact and results of this new schedule.

While this may seem simplistic, more restful and revitalizing sleep can also be facilitated by getting a better pillow. Opt for a soft, thinner pillow or cervical pillow. According to a Swedish study, some specific pillows can improve sleep.

Before going to bed, also avoid the blue light emitted by computer screens, smartphones, and television. This light stimulates the brain, making it more difficult to fall asleep. Finally, avoid alcohol, heavy meals, over-consumption of caffeine and also try to practice a sports activity in the morning or early afternoon for a more restful sleep.

5. Store your desk to fight fatigue and energy loss

A simple but effective strategy: after lunch, put away your desk and empty your inbox. These are tasks that require little attention and increase your energy level because you immediately see the results of your efforts, not to mention that you reduce the mess that unnecessarily undermines your energy.

6. Take a mid-afternoon snack to counter fatigue and energy loss

We are not talking about swallowing a bar of milk chocolate. Think instead of high fiber cereals, drizzled with partly skimmed milk, peanut butter on wholegrain bread, raw vegetables or even tomato juice with a cheese stick. A mid-afternoon snack that combines protein, fiber, and complex carbohydrates slowly raises blood sugar levels and maintains them, making it easier to fight energy losses and losses.

7. Avoid health problems related to a drop in energy

Are you constantly tired despite adequate sleep and a balanced diet? Consult your doctor to rule out other medical problems related to lack of energy and for which effective medical treatments exist. Health problems that undermine energy levels include anemia, hypothyroidism, diabetes, and heart health problems. For example, hypothyroidism can cause a feeling of tiredness. Other conditions also lead to fatigue, including iron deficiency anemia.

Your doctor will give you blood tests to determine if your lack of energy is due to such a condition. Based on the results, he will be able to prescribe a supplement, a medication or a suitable medical treatment.

8. Vitamin D and other supplements to have more energy

Research at the University of Berkeley suggests that amino acid L-carnitine and alpha-lipoic acid, an antioxidant, can stimulate memory and energize you by improving how cells produce energy. “You can consume enough of these nutrients with a daily multivitamin and have a diet rich in colorful fruits and vegetables,” says Bruce Ames, Ph.D., one of the authors of this scientific study.

Dietary supplements such as vitamin B complex, vitamins B12, C, D, D3, coenzyme Q10, omega 3, probiotic complexes could also help counter fatigue and lack of energy. Be sure, however, that you consult your doctor before taking supplements and vitamins to address the source of the problem and to avoid any interaction with the medications you consume.

9. Drink enough water to fight the lack of energy

Fatigue is often a symptom of dehydration. Keep a bottle of water on hand and drink all day long. Do not wait to be thirsty, the trigger signal is not always reliable. Drink juice cut with water, drink soda water, herbal tea, broth or milk.

Lack of energy and counter fatigue: 10 simple but effective tips

Drinking fresh water with a few slices of lemon and pure lemon juice may also help increase your energy level. While the water rehydrates you, the lemon juice found in this mixture provides electrolytes that are also necessary to maintain your energy.

10. Walk and move

Exercise actually increases blood circulation, brings oxygen and nutrients to your muscles, and produces more energy in the body. In this sense, physical activity is one of the best ways to counter fatigue.

American researchers compared subjects who had eaten a chocolate bar to participants who walked for 10 minutes. Scientists found that the first felt tighter within an hour of eating the chocolate, while those who walked had gained an extra one to two hours of energy, in addition to lowering their level. of stress.