We have thousands of things buzzing around in our head and a schedule full of a hundred obligations and activities. It’s impossible not to be exhausted when you get home at night. This fatigue not only affects our mental abilities, but also our motor skills.
In this article, we’ll show you how to eliminate mental and physical fatigue naturally.
Are you physically and mentally exhausted?
The daily grind can wreak havoc on the body. Feeling lacking in energy and wanting to spend the entire day sleeping is one of the first warning signs. It gets worse when you still feel tired or exhausted after spending many hours sleeping.
The most common causes of physical and mental fatigue are:
- Long days at work
- Intense exercise
- Not sleeping enough
- Abusing diuretics, tranquilizers or laxatives
- A vitamin or protein deficiency
- Illness or surgery
- Poor nutrition
- Failing to meet your daily nutrition requirements
- Sleep disorders
- Other diseases like cancer, hepatitis or hypothyroidism
We recommend reading: The 10 Commandments of Fighting Stress and Fatigue
The most common symptoms include:
- A gradual reduction in energy levels
- Despondency or difficulty completing daily activities
- Loss of appetite
- Lowered immune defenses
- Lowered physical performance
- Difficulty concentrating
- Memory loss
- Mental fog
- Lack of optimism
- Profound sadness
Foods to fight physical and mental exhaustion
A balanced diet is really important to keeping your energy levels up. Even though you may have a full work load, it’s still important to take the time to eat breakfast, a moderate lunch and a light dinner.
Don’t forget mid-morning and afternoon snacks. The best foods that will help you reduce chronic fatigue are:
They’re rich in nutrients and provide plenty of energy. They provide vitamin B6 and tryptophan which help fight fatigue. Eat a banana every day whenever you’re feeling low on energy.
This amazing vegetable is rich in vitamins, especially vitamins A and B9 (also known as folic acid). It helps with magnesium and iron absorption and prevents a lack of energy. Include this green in your meals at least once a week in soups and salads.
They’re loaded with carbohydrates and are excellent for eliminating fatigue and providing extra energy. They’re really versatile and can be prepared in several different ways. Make hamburgers, pates, or stews with legumes. Lentils, lima beans, and chickpeas are some of the most recommended.
Along with seeds, nuts provide a large amount of tryptophan and magnesium. They will help diminish stress, anxiety, insomnia, and mental or physical fatigue (or both). Try eating:
- Poppy seeds
- Flax seeds
- Sesame seeds
- Sunflower seeds
Red peppers are one of the richest foods in vitamin C, which promotes immune function. It keeps you healthy and prevents insomnia and chronic fatigue.
In addition to red peppers, include the following foods in your diet to enjoy the same benefits:
- Brussels sprouts
This tea is rich in many properties that can help with weight loss and cleansing the body. It also helps lower levels of anxiety and stress. Because of its L-teanine content, it improves memory and concentration and regulates the sleep cycle.
Drink a cup every night before going to bed.
Foods that have gone through the fermentation process are great for balancing the beneficial microorganisms in the intestines. It’s been shown that a lack of these foods in the diet can lead to chronic fatigue. Sauerkraut and kefir are two great choices.
If you’re dehydrated, your energy levels will be low. It’s important to drink 2-3 liters of water a day to hydrate the cells, organs, mucous membranes and the skin. It also helps prevent drowsiness and fatigue, especially during certain activities or when it’s hot out.
It’s perfect for revitalizing the body thanks to the compounds it provides. It has antibiotic properties and contains a large amount of amino acids, potassium, phosphorus and silica.
Ginseng increases the amount of oxygen in cells, reduces lactic acid levels in the muscles and increases your resistance to fatigue. Many professional athletes use it to naturally improve their physical performance.
It’s also good for enhancing glucose metabolism.
Any honey derivative is perfect for fighting chronic fatigue. Royal jelly (the food eaten by the queen in the hive) is ideal for people with a heavy workload or a lot of activities to complete during the day. It possesses these properties:
Take a teaspoon of royal jelly in the morning on an empty stomach. You can also choose to use bee pollen and honey to sweeten your teas and desserts.
See also: 6 Healing Benefits of Honey
Some plants possess the ability to reduce exhaustion, helping you to sleep better and avoid other symptoms of chronic fatigue. Before going to bed, try drinking a cup of one of the following teas:
You can also drink them in the morning with breakfast. Don’t forget to sweeten them with honey or stevia.