Top 5 Ways to Beat Extreme Tiredness
Extreme tiredness, or fatigue, is a state of overwhelming, sustained exhaustion resulting to a reduced capacity for physical and mental work. It is commonly thought to be due to age or overwork. For many, feeling tired is the result of a hectic and demanding lifestyle that makes it difficult to get a full night's sleep. It is also said that normal sleep patterns can be disrupted by many factors including extreme tiredness. The reverse is also true; sleep disorders like insomnia, sleep apnea and even sleeping too much can cause tiredness and sleepiness.
Beating extreme tiredness will definitely put us in our top performance and improve our state of well-being.
Here are the top five effective ways to improve your chances of overcoming extreme tiredness:
1. Exercise regularly
Twenty to thirty minutes of aerobic exercise 3-5 days a week is ideal. Though this is not a commonly preferred activity by a busybody, it is essential not only to overcome extreme tiredness but also to maintain the healthy functioning of our systems. It is important to keep the intensity of your exercise below the level that leads to exhaustion. As a beginner, it is wise to start slowly by doing something fun like playing badminton and brisk-walking with a friend. Over time, build up the intensity and duration. A membership at a local health club may also force you to regularly attend an aerobic exercise class. To lessen the effects of tiredness in relation to sleeping, do not exercise 4 hours before bedtime.
2. Consume a low protein and low fat diet
Some diet experts would suggest eating high-protein and low carbohydrate meals to maintain ideal weight. To combat tiredness, however, a low protein diet is advised. High-quality protein is best because the body easily absorbs it, therefore there is a need to eat only modest amounts of it. Also, too much protein encourages fat storage, so take it in moderation. Good examples of high-quality protein foods are seafood, poultry, lean red meat, soy, low-fat yogurt, beans, and lentils. Instead of feasting on steaks and desserts, take plenty of carbohydrates in fiber-rich food for added energy. Avoid white sugar. Increase your intake of fruits and vegetables. Five to nine servings a day is ideal. Try replacing your between-meal snacks of chips with a piece of fruit. This will increase your daily fruit intake. Drinking fruit juices, especially those prepared fresh, is also a convenient way to stock up on much-needed vitamins.
3. Take vitamin supplements
This is recommended especially for those who cannot afford to include 5-9 servings of fruits and vegetables in their diets. Fortunately, vitamins and minerals are generously provided by supplements. Aside from vitamin C which boosts the immune system, vitamin B is also important to ease tiredness. Vitamin B12, the “energy vitamin”, generally alleviates tiredness and lack of concentration. A deficiency in vitamin B1 includes tiredness among its many symptoms. For best results, take vitamin B complex tablets regularly. Furthermore, a deficiency in iodine may manifest as extreme fatigue, slowing of both physical and mental processes, and lethargy. Iodine supplements are now available in tablet forms. Or better yet, take it the natural way- iodized table salt, and seafood such as cod, sea bass, haddock, and perch are good sources of iodine.
4. Eat garlic
Garlic is often found in sautéed food and great as toppings for steaks when fried. But have you ever tried munching on raw garlic? Yes, that’s right, raw garlic is best for beating extreme tiredness. Eat two cloves a day for the desired effect. In Chinese herbal medicine, garlic has been found to treat fatigue and insomnia. Garlic chives have also been considered treatment for fatigue.
5. Drink plenty of water
Dehydration causes extreme tiredness. Keep your body well hydrated by drinking plenty of water. The recommended 8 glasses a day will do you good.
Did you think that I would recommend anything you don’t know yet (with the exception of raw garlic maybe)? That’s right. The sure-fire ways to beat tiredness are very basic. Yet many of us neglect these. So re-examine your lifestyle today and start acting now. Recovery from extreme tiredness is a gradual but steady process. The key is to be consistent. Make them a habit, for a better more energized you.
Inside you'll learn...
* "The Sleep Cycle Secret" - The one magic technique that will drastically cut down the amount of time you need to sleep and give you twice as much rest.
* The difference between the different stages of sleep - and why it's important to you.
* How to use sunlight to help you sleep better.
* How to wake up on time effortlessly, without your alarm clock.
* What you can do to eliminate morning grogginess forever.
* And much, much more...
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