Supplement iron, get enough sleep, drink lots of water, exercise regularly, lose weight if overweight, contribute to increasing energy and reducing fatigue.
Fatigue is divided into many types including physiological fatigue, chronic fatigue or secondary fatigue due to underlying health conditions. Prolonged fatigue makes the body sluggish, lacks energy, affects the ability to work, often feels sleepy, lacks alertness, and has difficulty thinking. Patients may also lose interest in work and life. Some ways below help reduce fatigue and increase the body’s energy.
Iron supplements
Anemia can occur at any age but is most common in women of childbearing age. Anemia is a common cause of fatigue along with feelings of dizziness and irritability. Other causes of anemia include iron deficiency, folic acid or vitamin B12 deficiency. Chronic diseases such as diabetes or kidney disease can also easily lead to anemia.
In this case, patients should add iron from foods such as spinach, broccoli and red meat to their diet. Adding vitamin C to meals contributes to better iron absorption and improves fatigue symptoms. Ask your doctor for advice about iron supplements (if needed).
Motor
Exercise helps the body become more flexible and dynamic, improves heart, lung and muscle activity, and reduces fatigue. You can choose walking, cycling or yoga exercises to increase flexibility.
Drink plenty of water
Dehydration reduces energy, causes fatigue, and physical exhaustion. Dehydration has also been shown to reduce alertness and ability to concentrate. Signs of dehydration that are easily seen are dark yellow urine, dry mouth, and dizziness. Adults should drink 1.5-2 liters of water per day, increasing the amount of water if they often exercise a lot and work outdoors.
Get enough sleep
Lack of sleep makes you sleepy during the day, increasing the risk of accidents. Lack of sleep is also one of the causes of daytime fatigue. Good sleep hygiene such as keeping the room comfortable and clean, not drinking coffee in the evening, and relaxing before bed brings many health benefits. Napping for 30 minutes a day also helps stay alert, boosts performance and learning ability, and increases energy.
Losing weight
Obesity is a factor that increases the risk of many diseases such as fatty liver, diabetes, high blood pressure… Reducing fat helps prevent diseases, improves mood and quality of life, and reduces fatigue. Overweight and obese people should eat many small meals a day, prioritizing green vegetables, lean protein, fruits, and whole grains to lose weight. Patients should control blood pressure and blood sugar levels to prevent physical weakness.