There are many different and diverse causes for your fatigue. In this guide, we want to explain them to you, give you helpful tips, and explain what you can do to combat it.
Table of contents
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1. THE REASONS FOR EXHAUSTION AND FATIGUE
Do you always go to bed a little earlier because of your tiredness and try to get more sleep? This isn't always the right solution to the problem. In this section of our guide to combating tiredness, we'd like to explain the reasons for this.
Tired and listless
We're not talking about burnout here. This isn't about feeling tired and sluggish some days because we pulled an all-nighter the night before.
It's about frequent or even permanent (chronic) fatigue and exhaustion that leaves you listless and weak. What could be the possible causes ?
If you feel chronically exhausted, you don't necessarily have to assume you have a serious illness. Persistent fatigue can have a variety of causes that few people expect.
If it's not obviously a lack of sleep or an early cold , consider the points listed below as causes of persistent fatigue.
However, persistent exhaustion and fatigue can sometimes be caused by serious illnesses. If your condition doesn't improve even with our advice, you should consult a doctor.
stress
If you constantly put yourself under pressure—at work or with family—your body will sooner or later demand its rest periods . If things get really serious, this can lead to burnout. Constant stress leads to both mental and physical health problems and is one of the most common causes of chronic fatigue.
Low blood pressure
Fatigue, listlessness , and weakness are often symptoms of low blood pressure . If you occasionally feel faint, if you frequently suffer from headaches, ringing in the ears, or dizziness, or if your hands get cold easily, then you should have your blood pressure checked.
Normal blood pressure is 120/80. If your systolic blood pressure is below 100, low blood pressure could be the cause of your constant fatigue.
With gentle exercise, plenty of movement, and circulatory-stimulating treatments such as Kneipp baths and contrast showers, you can get your circulation going again.
Dehydration
Dehydration can also lead to weakness and fatigue. Especially when it's hot, you're doing strenuous physical work, or you're exercising, dehydration can quickly occur.
Often, the body is already slightly dehydrated before thirst even sets in. So, you should always make sure you drink enough. Mineral water, diluted fruit juice spritzers, and isotonic drinks are best for preventing fatigue.
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Vitamin B12 deficiency
The reason for tiredness and lack of energy is sometimes a deficiency in vitamin B12 - for example in a purely vegetarian diet, because the vitamin is mainly found in animal products .
The body, and especially the brain, depends on this vitamin. Vitamin B12 deficiency can lead to, among other things, listlessness, exhaustion, forgetfulness, poor concentration , and drowsiness.
If you don't want to consume any animal protein at all or want to prevent a vitamin B12 deficiency for other reasons, you should consider regularly taking a vitamin B supplement to combat your fatigue.
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Iron deficiency
The body needs iron primarily for the formation of hemoglobin, the red blood pigment that is crucial for oxygen transport in the blood.
Too little iron – too little hemoglobin – too little oxygen in the brain – the result: you feel tired and exhausted. The amount of iron the body loses daily should be replaced through diet, especially for women.
This important trace element is also absorbed primarily through animal products, so the following also applies here: If you do not want to consume animal proteins or want to prevent iron deficiency for other reasons, you should regularly take an iron-containing dietary supplement to combat your fatigue.
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Does caffeine help with fatigue?
A regular cup of coffee often has a rather short-term effect —after one or two hours, you'll feel tired again. If you don't like coffee at all, you can opt for longer-lasting stimulants like green tea or guarana . These also contain caffeine , but in a bound form that is released gradually.
2. Chronic fatigue: causes and remedies
As the number of overweight people has increased, so has the problem of chronic physical fatigue. The more excess weight you carry around, the more difficult everyday tasks become that you normally take for granted.
Other causes of physical and chronic fatigue include illness (e.g., cardiovascular disease) and injury. There are many causes that lead to chronic fatigue. Often, this occurs indirectly through a circumstance that prevents one from getting enough sleep . Here are a few examples:
- A toddler
- High caffeine consumption throughout the day or before bedtime
- stress
- Irregular sleep times caused by shift work
- Uncomfortable sleeping conditions that prevent deep sleep
- Heavy snoring
Avoid situations that lead to chronic fatigue
So, what can you do about your chronic fatigue ? Sometimes, simply developing a regular sleep routine is enough to prevent chronic fatigue. The first step should be going to bed and waking up at the same time every day.
Also, set the thermometer to a comfortable temperature . If you share a room with someone, be considerate of those who prefer it cooler.
After all, you can always help keep yourself warmer by adding clothes or extra blankets. But you can't sleep in a room that's too hot.
Many people with heartburn have trouble falling asleep . This may be a cause of your chronic fatigue. If this applies to you, it's a good idea to consult a doctor or pharmacist to prescribe appropriate medication.
Another option is to elevate your head and avoid eating shortly before going to bed .
If you feel just as tired when you wake up in the morning as you did in the evening, you may be suffering from sleep disorders . These conditions can not only lead to chronic fatigue, they also put a strain on your heart and can cause you to fall asleep (even while driving).
There are various devices that can help you get the deep sleep you need. However, your doctor will need to make a diagnosis for these.
One cause of chronic fatigue can often be excessive stress , which prevents you from getting enough sleep . Find activities that help you relax and do them before bed. Some examples include meditation, yoga, journaling, or reading . Watching humorous videos is also a good idea, as humor is one of the best ways to combat stress.
If these techniques haven't been helpful for you, contact your doctor. There are various conditions that cause fatigue and listlessness, and they are treatable.
3. Spring fatigue: triggers and tips for combating it
"So-called spring fatigue is a vegetative reaction to changes in nature," says physician and meteorologist Dr. Dr. Dipl. Met. Angela Schuh, Professor of Medical Climatology at Ludwig Maximilian University of Munich. Animals and humans regulate their metabolism and hormone levels based on external stimuli such as light and temperature.
When it's dark and cold outside in winter, the body protects itself. Our core temperature is a few tenths of a degree lower in winter than in summer , explains Schuh.
This slows down the metabolism, and the body enters a kind of mini-hibernation . During this time, it produces increased amounts of the sleep hormone melatonin , which in turn leads to spring fatigue.
When spring arrives with higher temperatures and more daylight, the body has to adjust. Body temperature rises, blood vessels dilate, and blood pressure drops.
The increased amount of light causes the body to produce more of the "activity hormone" serotonin , but these adaptation processes don't happen overnight; they take about two to three weeks. And because all of this happens simultaneously, the organism becomes a bit confused.
The result is a battle of hormones . Sometimes the sleep hormone melatonin predominates, other times the feel-good hormone serotonin . Between winter and spring, the body faces the challenge of bringing its hormonal chaos back into balance.
Like jet lag, the body is out of its usual rhythm. This puts strain on the organism – for some, too much so.
In addition to these so-called vegetative changes, other factors can also contribute to spring fatigue.
For example, flu-like infections , which occur particularly frequently at the change of seasons, or the often large temperature fluctuations between day and night in spring, which puts a strain on blood vessels, the heart and the circulatory system.
What can you do to combat spring fatigue?
You can prevent the symptoms of spring fatigue by taking advantage of the fact that light stimulates serotonin production . So try to spend as much time outdoors as possible in spring or, if necessary, use light therapy with special lamps.
Many people also become less active during the winter, whether because of bad weather, shorter daylight hours, or low temperatures.
"That's why it's important to increase activity again in the spring ," recommends Dr. Jürgen Steinacker, professor at the Department of Internal Medicine, Cardiology, Sports Medicine and Rehabilitation at the University of Ulm.
"A long walk in the sunshine and plenty of fresh air can successfully combat fatigue. However, the unusually bright light in the first days of spring can also trigger mild migraines, so you shouldn't overdo it and might want to wear sunglasses."
"The right diet is also crucial," emphasizes Steinacker. After a nutrient-poor diet in winter, the body's vitamin stores are virtually depleted. "So eat as vitamin-rich a diet as possible ! Eat plenty of fruit and vegetables , especially fresh produce , everything that's in season in spring . However, you should avoid heavy, fatty foods."
" Under no circumstances should you give in to your increased need for sleep in spring ," advises Steinacker. "That won't help at all, quite the opposite. Instead, you should get your circulation going again."
A healthy and balanced diet can boost our concentration when we suffer from spring fatigue and exhaustion. Only when the brain is supplied with the optimal amount of nutrients can it function optimally and counteract fatigue.
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4. WHAT REMEDIES ARE THERE FOR FATIGUE?
Sometimes tiredness plagues you even though you should be awake. At work, during exams, or on night shifts. But what can you do to combat your tiredness and regain focus?
Which anti-fatigue remedy actually works depends on the person taking it, as everyone reacts differently to the active ingredients. However, there are also home remedies for fatigue, some of which promise immediate relief.
The body needs rest!
A not entirely serious remedy for fatigue is sleep . Nevertheless, it's true in a way. Sure, you can't just take a quick nap anywhere, but if you consistently get less than seven hours of sleep per night, you'll suffer from constant fatigue and lethargy over time. Your body desperately needs rest!
After strenuous activity, both body and mind are exhausted. This is a completely natural process. Of course, there are remedies for fatigue that promise quick relief. In addition to specially developed preparations , tried-and-tested home remedies can also help.
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Does a cup of hot water help?
Indians, for example, quickly drink a cup of hot water when they're tired and swear by this tip. Alternatively, you can also drink caffeine-free tea. Those who prefer coffee or espresso when they're tired should keep in mind that caffeine usually takes up to 30 minutes to take effect.
In some countries, coffee is even recommended as a sleep aid. It's better to drink a hot, strongly spiced vegetable broth. This will immediately counteract your tiredness.
If you're at home, you can prepare a foot bath with savory supplement , which is available at health food stores. Use warm water and soak your feet in the mixture for a few minutes.
Vitamin C boosts the mind
Vitamin C also boosts the mind. Freshly squeezed orange juice or a juicy orange can work wonders. Speaking of drinks: Ginger root tea , if consumed daily, is also said to be effective against fatigue.
The body needs oxygen to function properly. The brain also cannot function properly if oxygen supply is restricted .
The chocolate trick
Many people swear by the chocolate trick . However, this is less about destroying an entire box of chocolates, but rather a single bar of dark chocolate .
This contains corresponding bitter and nutritious ingredients that are immediately absorbed into the bloodstream. Through this transport route, the substances reach the brain, where they can combat fatigue.
5. SO WHAT HELPS AGAINST TIREDNESS? TIPS TO HELP AGAINST TIREDNESS AND EXHAUSTION.
To combat your fatigue, you should, of course, pay attention to a proper diet , because too many carbohydrates make you tired . Fresh foods like vegetables or fruit, on the other hand, don't do this and provide your body with the energy it needs to combat your fatigue. Therefore, you should eat less carbohydrates and largely avoid ready-made meals.
Likewise, sufficient sleep is, of course, a remedy for fatigue. Those who get their 7-8 hours of sleep every night will be fit for the day. On the other hand, those who sleep too little will feel extremely tired throughout the day. Your body regenerates at night, and it should be able to do this sufficiently.
The well-known tip for taking a cold shower also helps combat fatigue. If you're extremely tired, the best thing to do is take an ice-cold shower. The cold water will revitalize your body.
Tips to combat fatigue in the office
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Lots of sun
A recommended tip for combating fatigue in the office is warm sunlight. Use your lunch break for a short walk, which allows your body to soak up plenty of sun. This can work wonders for your fatigue and the midday slump. -
Fresh air
You shouldn't sit behind closed windows all day, but open them occasionally, because regular oxygen supply is a proven remedy against fatigue. -
Coffee or energy drinks
Of course, you can also drink coffee or energy drinks to combat fatigue. However, this only helps in the short term, as you won't address the root of the problem and would need to consume these drinks regularly. -
Lots of fluids
Drinking plenty of fluids, preferably water, will help prevent and combat fatigue. Our bodies need plenty of fluids to stay in top shape. You should drink two to three liters of water daily. It's best to keep a bottle of water and a glass at your desk to prevent fatigue.
Tips to combat tiredness while studying
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Lots of exercise
Plenty of exercise not only keeps you fitter but also helps prevent fatigue. It's best to do some kind of sport regularly alongside studying.
Two to three times a week can be helpful. But even taking a short break from studying with a walk can help combat fatigue and recharge your batteries. -
Bananas against fatigue
Every banana contains a lot of potassium, magnesium, vitamin B6, and fructose. These ingredients can be helpful even in concentrated form.
Don't overdo it with bananas, though, because too much fructose can lead to a rapid drop in blood sugar levels, which in turn leads to tiredness and fatigue. Two to three bananas will cover your daily needs. -
Consciously breathe deeply
You're probably often extremely tense while studying. This tension may initially have an awakening effect, but if it persists for a longer period of time, it becomes extremely exhausting.
So, what can you do to combat your tension and fatigue ? Take three to five minutes and simply pay attention to your breathing. Breathe deeply into your belly and slowly exhale. This will oxygenate your blood and thus counteract your fatigue. -
Pumpkin seeds against fatigue
Pumpkin seeds contain a surprising amount of vitamins, minerals, proteins, and healthy fatty acids. So keep these little miracle seeds handy while you study or incorporate them into your diet.
The effect of the vital nutrients may take a while, but when it does, they will counteract your weakness and fatigue.
Tips to combat fatigue during night shifts
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Lots of air and light
During your strenuous night shift, bright lighting helps prevent fatigue and keep you awake. Make sure there are enough lights at your workstation, as dim lighting quickly makes your eyelids heavy.
Additionally, getting enough fresh air helps combat your tiredness. A quick burst of airing out the room or taking a breather outside can work wonders. -
The right food
When working at night, it's important not to have low blood sugar. However, heavy meals also lead to the dreaded food craving, which can lead to fatigue. So what can you do to combat your fatigue? We recommend going into the night feeling full, but not stuffed.
During your night shift, you should only eat when you're truly hungry. We recommend light meals like salad, yogurt, fruit, or vegetables. -
Variety
During your night shift, there may be increased idle times, and this is precisely when extreme fatigue sets in.
To combat this, you can try Sudoku, crossword puzzles, or similar activities. Avoid aimless internet surfing, however, as this will only make your tiredness more pronounced. -
Preparing the body for night shift
Help your body adjust to the change by going to bed later the day before your first night shift and then sleeping longer the next day. This way, the transition from day to night shift isn't quite as abrupt.
Now that we've given you some insight into the topic of fatigue, we hope you feel fully informed and now know what you can do about your fatigue and what the causes are. There are many causes of fatigue and simple tips to combat it.
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