In this busy lifestyle of everyone, we feel tired and exhausted all the time or sometimes. True fatigue is not just feeling sleepy or feeling like you have overworked. If you are suffering from fatigue, you may have a feeling of curling yourself up in the bed and forgetting the whole world.
- Gradually, it comes to your life and creates all the negative impacts.
- It may affect your physical or mental well-being and makes it difficult for you to get everyday tasks done.
- People present in the outside world see you as lazy, while what you want to do is lie in bed all the time.
- Generally, people find it difficult to manage fatigue because it is a vague condition.
- There may also be an underlying condition associated with fatigue like low blood sugar or depression.
- Women also experience fatigue due to menopause and even during pregnancy.
But you do not need to worry as we have a list of natural remedies for fatigue that you will find beneficial to treat your fatigue.
What are Three Types of Fatigue?
- Transient Fatigue: It is acute fatigue. It may cause due to extreme restriction from sleep or by being sleepless for 1 or 2 days.
- Cumulative Fatigue: It occurs by repeated restriction from sleep and by extended awake hours through a series of days.
- Circadian Fatigue: It means the reduced working performance during the night hours. It happens typically between 2:00 AM to 6:00 AM. This duration is known as the window of circadian low (WOCL).
Natural Remedies for Fatigue During Pregnancy
What is the best natural remedy for fatigue?
You can fight your pregnancy fatigue in very simple and easy ways at home. The following natural remedies will give you energy with which you can feel better:
#1. Exercise Regularly
- It may seem impossible to you to exercise when you feel fatigued. But this idea works well and will get you an increased energy level. Regular exercising will also take away all other pain and physical issues associated with pregnancy.
- Just exercising for 30 minutes will make you feel less tired.
- Along with elevating the mood, exercise also promotes a better quality of sleep.
- You can modify the exercising time from 30 minutes to the time of your preference as per your needs and doctor’s recommendation.
- If not exercise, you can even go for a walk or do a little yoga to get back to life.
#2. Improve your Sleeping Time
- A sound sleep is necessary for every woman during pregnancy and at every stage of pregnancy.
- During pregnancy, a woman’s body needs extra rest to cope up with the physical and hormonal changes taking place in the body.
- Take a sound sleep of at least 8 to 9 hours daily.
- A pregnant woman can even get rejuvenated from a 15 to 20 minutes sleep. So, do not even miss a chance to take a small nap in between the day.
#3. Drink a Lot of Water
- During pregnancy, your might need a lot of water to support your body and the baby’s growth.
- And dehydration can make your fatigue worse than ever.
- Experts recommend every pregnant woman drink at least 300 ml of water extra to their routine water intake. Drink at least 10 full glasses of water in a day.
#4. Get Enough Iron
- The deficiency of iron in pregnant women will keep you exhausted and tired all the time. Iron deficiency may also cause anemia.
- Generally, a pregnant woman should take 20 mg to 30 mg of iron each day.
- Get enough iron by eating iron-rich food items. You can also rely on some natural iron supplements to get proper iron content in your body.
#5. Take a Balanced Diet
- Taking a healthy diet is important at any stage of life, but it is even more important if a woman is pregnant.
- A pregnant woman needs additional nutrients also along with calories.
- Your food should be rich in nutrients and minerals like iron, calcium and so on.
- So, to get a rich diet, you should have a rainbow in your meals, including vegetables, fruits, seeds, nuts and legumes. These will give your body proper nutrition.
#6. Limit Caffeine Consumption
- People think their fatigue will get better with the intake of caffeine, but it is not so.
- Rather, caffeine makes your fatigue worse.
- Though caffeine intake in a limit is okay for women during pregnancy, you should not take it in excess amounts.
Natural Remedies for Fatigue During Menopause
Menopausal fatigue is common among women. As a woman entering menopause, her body starts having major changes, which are occurred due to hormonal fluctuations. You may have many symptoms such as hot flashes, insomnia, vaginal dryness and so on. Menopausal fatigue is no different from general fatigue. You may experience the same symptoms also. So, the overall remedies are also similar to the remedies used for fatigue in general.
Some of the natural remedies for fatigue during menopause are:
- Exercise More Frequently: Exercising on a daily basis will help boost your mood and keep you energetic. Exercise for at least 30 minutes daily to keep your body active.
- Sleep Properly: Insomnia is a condition associated with menopause. If you do not get enough sleep, you may get other problems too. Try doing meditation to make your sleep pattern better.
- Drink Plenty of Water: Hormonal levels in our body may fall or rise during menopause. So, it is important to drink plenty of water, which may better some symptoms associated with menopause.
- Try and Relax: Get your hands on some techniques for relaxation like meditation and yoga. Performing these will keep your anxiety and stress away from you. Thus, It will also make your fatigue issues better.
What can I drink for fatigue?
When fatigued, you should not drink any caffeinated drink. Rather go with hydration through non-caffeinated and healthy drinks. You can make milkshakes, fresh fruit juices, smoothies or green tea. These will help you in boosting your energy level and will make you feel active.
What Vitamins Help Fight Fatigue?
You can rely on the following vitamins to get help with fatigue:
- Vitamin B1 (Thiamin)- You can get it from navy beans, sunflower seeds, barley, black beans, oats, lentils etc.
- Vitamin B2 (Riboflavin)- You can get it from spinach, soybeans, beet greens, eggs, yoghurt, almonds, turkey, asparagus etc.Vitamin B3 (Niacin)-You can get it from chicken, tuna, salmon, lamb, peanuts, shrimps, brown rice etc.
- Vitamin B5 (Pantothenic acid)- You can get it from avocado, lentils, mushrooms, sweet potato, natural yoghurt, broccoli, dried peas etc.
- Vitamin B6 (Pyridoxine)- You can get it from banana, sunflower seeds, spinach, salmon, sweet potato, chicken etc.
To Sum Up
We discussed the various natural remedies for fatigue that may help you fight fatigue during menopause or pregnancy. Make such lifestyle changes, and you will see the results yourself. If you feel fatigued even after applying these remedies routinely, you should make an appointment with your doctor. Do not let your body be in deficiency of any nutrient or mineral. Keep a check on this.