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There are many causes of constant fatigue. Sometimes it results from the inability to separate what is important from what is less important. Sometimes the problem is inadequate eating habits or poor day planning. Other times, the problem is not getting enough sleep. It is worth identifying the cause of yours fatigue and make the appropriate changes. In which areas can they be introduced?
1. Good organization time
Good organization is essential. Only thanks to her we can plan your days to take into account the optimal number of responsibilities, and at take time to relax. In addition, creating a realistic action plan reduces psychological discomfort caused by excessive number of tasks, which also takes away the energy needed to act.
First, however, you must learn to prioritize tasks. So divide all your tasks into those that must be done, those that would be appropriate but unnecessary to perform, and those that would they are not mandatory and can be made when we have some time left free. Be sure to include relaxation in your priority tasks. About how it is important in our lives and how it affects weight loss, you can read in the article: Relaxation – a key element of weight loss.
You can read about how to create a realistic action plan in the article: 5 motivational exercises that will help you stick to your diet.
2. Finding time for physical activity
Usually when we are tired and overworked, we give up physical activity. It seems to us make sure that taking the time to exercise will only make our problem worse and make us feel better we will be even more exhausted. However, this is a false assumption. Exercise is good for your well-being and gives you energy in the long run.
In one study conducted at the University of Georgia proved that the person driving a sedentary lifestyle, 20 minutes of physical activity is enough three times a week, so that for the next month and a half she would not feel tired or significantly minimized. Many studies confirm this. It turns out that people who did tiredness start to exercise, after some time (sometimes even after a week) observe a significant surge of energy. This is due to the improvement of the strength and endurance and better supply of oxygen and nutrients to tissues.
3. Proper hydration of the body
Many people find it difficult to drink the recommended amount of water. Maybe it is one of the causes of chronic fatigue, even a little dehydration weakens the body and causes a decrease in energy. It happens as a result thickening of the blood, which makes it difficult for the heart to work and makes it work less effective. This leads to slower blood flow and delivery to tissues too little oxygen and nutrients.
So try to drink as much as your body needs. If you do not know your water needs, see the formula for a suitable formula How much water should I drink? The most important rules.
And if the calculated amount scares you, check out the Easy Tricks to Drink More Water article.
4. Getting enough sleep
Not enough the amount of sleep is an obvious cause of constant fatigue. We do not find on him the right amount of time, because it seems to be the least important to us. However, we forget that when we do not get enough sleep, we function much worse and less efficiently. It makes that it takes longer to complete our duties and we are wasting the time that we could to spend on sleep.
So try your best get at least 7 hours of sleep a day. Aim for 8 hours. Watch how the right amount of sleep affects your functioning during the day. Definitely you will see positive results. Adequate sleep time will also help with weight loss. You can read about how it affects weight loss in In the article Now sleep … You will also find tips on how to ensure adequate sleep quality there.
5. Learn to cope with stress
Strong stress is it another factor that drains our energy. When we feel a tension with which we don’t we know how to cope, we spend a lot of energy on counteracting it consequences. It is not always effective. We need to combine two methods: learn solve problems at the root and reduce tension in an effective way.
Especially this the first assumption seems unrealistic at times. Because what if you source high stress is work, and it is not possible to change it? The solution is not it always has to be as drastic as a job change. Sometimes it is enough to change your beliefs or lower your expectations of yourself. Of course, it is a difficult and lengthy process. If we can’t do it ourselves to conduct it, you can use the help of a specialist.
It’s also worth looking for ways to help relieve tension and improve your mood. For for some it will be physical activity, for others a conversation with someone close, a other people will find it helpful to listen to music and take a relaxing bath. It’s worth looking for methods that will work for you and will be effective. Looking for them for a long time and persistently, you will definitely come across something that will help.
More about the ways You can read about the fight against stress in the article How to tame stress.
6. Positive thinking
Focusing on negatives and eternal complaining can receive energy more efficiently than that not getting enough sleep. If we are reluctant to do everything, it’s execution tasks becomes more difficult and burdensome, and this deprives us of our strength and willingness to act. So it’s better to think positively and try to do everything find the light side.
To learn it, you can conduct training, that is, choose one thing every day that is problematic for you and try it find something positive in it. For example, if something is extremely demanding and difficult for you, then you can assume it develops you. If you need to get up early and you don’t like it, you can assume that this will give you a longer day. The more positives you manage to find it, the better.
Diseases as a source of fatigue
If all of these methods will not help, it is worth consulting a doctor. Sometimes the causes of chronic fatigue are associated diseases, e.g. hypothyroidism thyroid gland, anemia, diabetes and many more. So it will be necessary to do relevant research.
Main photo: Photo credit: Caitlinator / Foter / CC BY
Photo 1: Photo credit: Peter Mooney / Foter / CC BY-SA