The 10 Commandments of Fighting Stress and Fatigue
Fatigue is usually temporary and appears as a result of physical effort, lack of sleep, and even from eating poorly during the day. However, you can develop chronic fatigue, which is far from fleeting and remains for over a long period of time and can prevent you from living a normal life.
What causes exhaustion or chronic fatigue? It can be caused by a variety of factors, from illness to a lack of vitamins or undiagnosed depression. However, in today’s article we’d like to focus on the type of fatigue brought on by stress.
This daily pressure can become difficult to manage and can even be debilitating. Changing your habits and making it a priority to manage some of these stressful situations are surely going to help. However, watching what you eat and following the advice in this article will speed your recovery as well. Want to try it? Put these tips to fighting stress and fatigue into practice today!
1. Start your day with a glass of warm water with lemon
It’s an ideal way to alkalize your body, flush toxins and strengthen the immune system. Lemon juice is a treasure trove of vitamins and minerals to help fight exhaustion and fatigue. Start taking it every day when you first get up for 5 days. Rest on the weekends and then start again. You’ll notice the difference it makes!
2. Yes, oatmeal is great for fighting stress
Oatmeal is a super food rich in many vitamins, minerals and nutrients. Not only that, it’s also a very medicinal food for the nervous system. It contains an alkaloid called “avenin” that acts as a gentle sedative. It will help you start your day more relaxed and with the right nutrients to help you avoid classic morning fatigue.
By adding a few almonds to your bowl of oatmeal, you’ll increase these properties even more.
3. Only one cup of coffee a day and no soft drinks
Coffee is a natural stimulant, and given its energetic properties and high antioxidant content, it’s a good idea to include a morning cup of coffee with your breakfast. It will help wake you up and improve your mood.
However, it’s really important that you don’t exceed this daily amount or drink coffee after noon. Because your nervous system is already altered from stress, the caffeine in coffee can make your nervousness worse. We should also point out that many people suffering from stress or exhaustion will often resort to drinking soda to perk them up without realizing the risks it poses to their health.
The high levels of sugar (even in light versions) will further worsen the symptoms of fatigue. The pickup is temporary and the crash will be harder. Turn to natural fruit juices or even a glass of water with lemon instead.
4. Exercise a little each day
Despite feeling tired, you should try to remember that the cause of this type of exhaustion has its origin in stress and one really effective way to fight it is by exercising, like going for a walk, swimming, biking or even dancing. It will raise your endorphin levels and improve your cardiac health.
5. Sleep 8 hours a night and take a 20 minute nap in the afternoon
Even if you can’t sleep, close your eyes and try to rest. Your body and mind need it. Remember to keep the same schedule and eat and go to bed at the same time each day. This will help you enjoy better sleep quality and fight stress and exhaustion.
6. Breathe pure oxygen in a natural setting
Find a little time throughout the day to enjoy nature. Spend a half an hour outside in the fresh air where there are trees. Feel the fresh breeze, the sun on your face, breathe deeply and disconnect your mind. Don’t think and just let yourself be caught up in the peacefulness of nature. It’s really therapeutic.
7. Unsweetened natural yogurt
Great for breakfast or as an afternoon snack, natural yogurt helps regenerate the intestinal flora and promote the secretion of serotonin, a hormone that regulates and improves mood.
It’s also great for reducing stress and even body temperature for a better night’s sleep.
8. Unsweetened dark chocolate
A natural source of antioxidants, calcium and magnesium, dark chocolate is great for reducing fatigue and the effects of stress. We love it! So keep a few ounces of dark chocolate in your purse. The daily amount you should consume is between 1-2 ounces.
9. Fish before red meat
Rich in proteins and healthy fatty acids, blue fish is a staple food that you should include in your diet to combat exhaustion and stress.
Salmon, along with trout and sardines, will help you reduce cortisol levels in your blood. It can even help you avoid the headaches and joint pain that are often associated with stress. It’s really healthy for you, never give up blue fish!
10. A glass of red wine a day
A glass of red wine a day is good for your heart, regulates blood pressure, reduces cholesterol and helps fight anxiety and stress. Don’t forget this small toast to nature and always drink in moderation.