8 ways to beat fatigue
Dec 20, 2023
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Have you drained your tank to the point that you’re running on empty? Do you need some tips to avoid dozing off? Here's how to rejuvenate yourself in no time.
Do your eyes droop from exhaustion? There are many potential causes: it could be the morning before last night, it could be insomnia, it could be a big last meal. Fortunately, there are 8 things you can do right now to combat fatigue and boost your energy levels.
1. Get outdoors.
Whether you're at the office or at home, put on your coat, get out of the office, and take a few minutes to walk around. Rain, snow or shine. Exercising in the fresh air is the best cure for fatigue and drowsiness. You'll be surprised what a burst of fresh air can do. If you don't have time to walk, fresh air can do wonders. Simply open the window for a few minutes and take a few deep breaths.
2. Drink, drink, drink
As long as it's a non-alcoholic drink! Your body's water content varies from 50 to 80 percent depending on your age. That's why it's important to recharge your batteries. It's best to drink two to three litres of water or unsweetened tea a day. Not drinking enough alcohol can lead to lethargy and an inability to concentrate. These symptoms are due to mild dehydration, which starts when you feel thirsty. Manage your hydration by keeping a full bottle of water at your desk and pouring it several times a day instead of just once. A good rule of thumb is to drink 250 milliliters of water per hour. It's nice to have a soda now and then. But sodas contain too much sugar and calories, so it's best not to drink them.
3. Turn on the tap!
What's the best way to get rid of fatigue quickly? A hot, cold bath will speed up your blood circulation. What if you're stuck at the office or forced to visit your in-laws again and a shower is impossible? That's not a problem -- just go to the bathroom and pour ice water on your face and wrists to achieve the same rejuvenation effect.
4. Fitness and fatigue
Does exercise help fight fatigue? In a word, yes. You can exercise with coworkers during your lunch hour and incorporate exercise into your workday, whether it's in the office, conference room, or roof terrace. Twenty minutes is enough to get the blood flowing and increase the amount of oxygen in your body. The good news is that you'll eliminate all traces of fatigue and find it easier to concentrate on your work.
Exercising in the evening is another great way to combat burnout. Whatever your inner couch potato is trying to tell you. Exercise will keep you refreshed and energized, and you'll be proud of your health benefits.
To exercise regularly,you can set a schedule in BP Pro smart watch and implement it.What's more,BP will also track your exercise and health to help you get your goals.
5. But don't forget to stretch
If you're feeling tired, the following exercises can give you a quick bounce; Stand up from your desk, stand up straight, and stretch your arms over your head as far as you can. Bend and stretch your whole body, stretching yourself as much as you can and pulling some of your face. Then try to touch the floor with your fingertips. Stand up straight again and rotate your hips, shoulders and wrists. Just like fighting fatigue, if you sit all day, then movement and change are good for your health.
6. The power of the nap
While it is still considered a strange idea by many employees and still frowned upon in most German offices, a midday nap (especially during the lunch break, between 1pm and 2pm) is a great way to recharge your batteries. However, if you do get a chance to take a nap, it's crucial to avoid falling into a deep sleep - don't set your alarm for more than 20 or 30 minutes. Waking from a deep sleep can leave you feeling sleepy, confused, and angry. Naps can be energizing if you stick to the time limit. It can also improve performance and short-term memory. The "coffee siesta" - drinking a strong cup of coffee or coffee followed by a short nap - is also popular in certain circles. The caffeine will kick in 20 minutes later, when it's time to wake up, and the built-in alarm will go off. Let you get through the rest of the day with twice as much energy as before.
7. Laugh a little!
It's a real shame that so few of us laugh enough; Not only is laughter a great way to relieve stress, it also sends our energy levels soaring and releases happy hormones. There is no better way to rejuvenate body and soul. You don't think there's something funny about you right now? Just pretend to smile. It's hard to believe, but the brain interprets mouth muscle movement as a sign that you're happy. Why not give it a try?
8. Wake up, it's time for snack!
Candy is delicious and gives you a high energy boost in a short time. But the trough that comes with it is just around the corner and will leave you feeling worse than you did in the first place. Instead, choose a snack that will give you energy and won't break down afterward. Like bananas and nuts. They contain the perfect combination of complex carbohydrates and protein. Bananas are also guaranteed to make you smile because they contain the amino acid tryptophan (a precursor of the happy hormone serotonin, which is synthesized by the brain).
B complex vitamins can also help fight fatigue -- vitamins B3, B5, B7, and B12, for example. Rich sources of these vitamins include liver, herring, eggs, dairy and whole wheat products, nuts and legumes. Citrus fruits also contain a lot of vitamin C, which provides energy.