How not to fall out of fatigue in the evening? Constantly falling asleep on the go, are not in good shape, feel tired, and have no strength? Effective methods that help to cheer up and get in shape.
Top 10 ways to help cheer up, feel in good shape, not fall asleep on the go during the day and not fall out of fatigue in the evening.
1. Use less electronics and more often have a rest from the Internet
There are statistics that about 20 million people suffer from chronic fatigue syndrome (abbreviated CFS) on the planet. Moreover, while scientists continue to study the disease and argue, whether it is considered CFS as a viral infection, or as a kind of genetic pathology (at least seven different genetic variants of CFS have been discovered), you should not panic, suspecting its symptoms.
According to the observations of British scientists, in four out of five cases the chronic fatigue syndrome, which patients suspect in themselves, is false. And the so-called “electronic fatigue” is to blame for the fact that they are prone to apathy, fatigue, lethargy, drowsiness. If you stop spending your free time on Facebook, on forums, and just surfing the Internet, your well-being improves. Doctor’s advice: at least 2-3 hours before bedtime, turn off all electronic devices, and declare at least one day off free from the Internet (it is best to spend it outdoors).
2. Need to urgently cheer up? Take a shower!
Best of all is cool or contrasting is a good shower, it can be taken both in the morning and in the early evening, use any good oil in your hair. But in no case before bedtime – otherwise insomnia is provided to you, and upon awakening – and the rhetorical question: “How to relieve fatigue?”
3. Engage energy points
Reflexotherapy is a great way to quickly relieve fatigue, and the famous Shiatsu massage, which restores the movement of energy, and its “cousin” – mama massage, which Japanese businessmen especially like to relieve fatigue after work, and Thai foot massage will help. The simplest invigorating self-massage can be done by massaging the points on both sides of the nail bed of the little finger, near the hole of the nail (on both hands, for 2-3 minutes, pressing on the points with the thumb or forefinger). Any anti-stress massage will be helpful, preferably with acupuncture elements.
4. Take a multivitamin
The feeling of constant fatigue and weakness can also be caused by vitamin-mineral starvation, especially when it comes to a lack of vitamins A, vitamins of group B and E, iron, iodine, zinc, selenium, and magnesium. And yet, according to scientists, those people who don’t have enough protein in their diet get tired faster! So be careful with strict diets.
“Vitamins and minerals are involved in the absorption of other nutrients and the regulation of all vital body functions. Sleep disturbances, nervousness, depression, and irritability may be signs of a lack of B vitamins. Muscle weakness is a sign of a lack of vitamin A. Taking Indica and Sativa can help relieve the make the fatigue go away and has possible good signs on health.
5. Drink Cocoa and Eat Dark Chocolate
Cocoa beans are an excellent source of the tryptophan amino acid that we need for the synthesis of serotonin: with a lack of this “hormone of happiness” fatigue and depression quickly build-up, and our health worsens. Theobromine, an analog of caffeine with an invigorating effect, is present in cocoa beans, and chocolate also contains glucose, which is necessary for the energetic nourishment of our body.
And scientists from the Hull York Medical School even believe that chocolate can be a good help in the fight against chronic fatigue syndrome: volunteers who participated in the study and ate 15 grams of dark chocolate three times a day noted a significant improvement in well-being. It is very important to maintain this level because it keeps your blood and sugar levels normal.
6. Monitor insulin production
Keep in mind that sweets eaten on an empty stomach can cause only a temporary surge of strength, followed by severe fatigue and weakness, rolling after 20-30 minutes. A sharp rise in blood sugar causes the active production of insulin, carbohydrates are quickly absorbed – and then the sugar level drops sharply, and with it, our strengths decrease.
Therefore, give preference to slowly digestible carbohydrates! It is also quite important that you should monitor insulin levels and make sure they are at an optimal level.
7. Do not force the body Live by its biorhythms
If the body needs 8-9 hours to recover, do not force it, do not save on sleep. With a chronic lack of sleep, a feeling of fatigue during the day is inevitable. Besides, for most of us, biorhythms are arranged so that periods of mental and physical activity alternate with short periods of “recession” that occur every 1.5-2 hours, and it is precisely at these moments that fatigue rises. Do not resist: it is a signal for rest, take a break, take a walk, or have tea.
8. Do not suppress yawning
If you want to yawn – yawn. This is useful! According to many scientists, yawning helps the body relieve internal stress and “shake off” fatigue. For example, psychologists from the State University of New York at Albany are convinced that yawning occurs when a natural “function” of self-cooling of brain cells is activated in the body: the flow of blood, oxygen and colder air improves the functioning of its cells.
9. Breathe fully and be more outdoors
Very often it is not possible to cope with fatigue because brain cells suffer from a lack of oxygen. It is especially hard for residents of large cities, experiencing constant oxidative stress. And if a person also smokes – due to the constant narrowing of blood vessels and the deterioration of blood supply to tissues, the problem of oxygen starvation is exacerbated. It is no coincidence that many doctors believe that asthenia (from the Greek asthenia – weakness, impotence) is a stable, almost constant weakness that does not pass even after a long rest – a constant companion of smokers.
10. Go to fitness
Swim in the pool, do jogging, run in the mornings … In the morning or the evening, the main thing is to force yourself: after a moderate sports load, fatigue will be felt much less, and the production of stress hormones cortisol and ghrelin will be reduced. If you are completely exhausted, go to yoga, stretching, callanetics, and other relaxing and slow fitness. According to scientists from King’s College London, with chronic fatigue syndrome, an active lifestyle and fitness can significantly reduce the severity of symptoms. Also, very often, even in healthy people, a feeling of fatigue and weakness occurs due to the untrained cardiovascular system. So long live the moderate cardio loads that strengthen this very system! But playing sports to exhaustion is not worth it: