The feeling of fatigue during the day is something that many people experience, which negatively affects quality of life and daily activities. Most of the time, this feeling of fatigue is temporary and associated with specific situations or activities. However, persistent fatigue can be a sign of a specific health problem. Here are some potential causes of fatigue during the day and how to deal with it:
- Sleep Disorders
Feeling sluggish and tired is often linked to sleep disorders. Sleep apnea, insomnia and other sleep disorders can lower your overall energy levels. Sleep is the body's process of rest and self-repair. When this process is disrupted, energy levels drop and feelings of fatigue increase.
Solution: It is important to review your sleep patterns and pay attention to your sleep hygiene. Regular bedtimes, a relaxing routine before going to sleep and avoiding electronic devices before going to sleep can improve sleep quality. In addition, sleep-promoting supplements such as Melatonin can also be taken before bedtime. If sleep problems persist, it may be necessary to consult a sleep specialist.
- Malnutrition
If the body does not get the nutrients it needs to produce energy, this can lead to fatigue and weakness. A healthy and balanced diet boosts the body's energy levels and prevents a general feeling of fatigue.
Solution: Eat a balanced and nutritious diet. Eat foods rich in fruits, vegetables, whole grains and protein. Eat foods that contain vitamins and minerals such as the vitamin B complex (B1, B2, B3, B6, B12), iron, magnesium and potassium, which are particularly important for energy production.
- Chronic Diseases
Diabetes, heart disease, kidney disease, thyroid problems and other chronic diseases can affect energy levels and cause fatigue.
Solution: If you have a chronic illness, you should see your doctor regularly and create a plan to manage your illness. A diet and exercise regimen that matches your treatment plan can help boost your energy levels.
- Stress and Mental Health Problems
Depression, anxiety and stress can lower energy levels and lead to general malaise. Mental health problems should be taken seriously and professional help should be sought when necessary.
Solution: Psychological counseling, meditation, yoga, relaxation techniques and regular exercise can help manage stress. In addition, a vitamin B complex can help to cope with stress.
- Medicines and Treatments
Some medicines and medical treatments can cause fatigue. If you are taking medication and feel weak all the time, talk to your doctor.
Solution: It is important to discuss the side effects of your medication with your doctor. Perhaps changing the dosage or type of medication can have a positive effect on your energy levels.
Feeling sluggish can be caused by many different factors and can sometimes be a symptom of a serious health problem. Taking good care of yourself, exercising regularly, eating a balanced diet and having a good sleep pattern can increase overall energy levels and reduce fatigue.
Regular exercise is particularly important for increasing energy levels and reducing fatigue. Exercise increases your heart rate, boosts blood circulation and increases oxygen levels in the body. This in turn stimulates energy production. 150 minutes of moderate-intensity or 75 minutes of high-intensity weekly activity is the recommended standard for adults. This means 30 minutes of light exercise a day, 5 days a week. It can include activities such as walking, swimming, cycling or dancing.
In addition, maintaining a balance of vitamins and minerals in the body can help to boost energy levels. However, if these measures are insufficient or if your fatigue worsens, do not neglect to consult a health professional. Always putting your health first is an important step in improving your overall quality of life.