{"id":8804,"date":"2020-07-03T16:34:18","date_gmt":"2020-07-03T08:34:18","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=8804"},"modified":"2026-10-16T09:54:26","modified_gmt":"2026-10-16T01:54:26","slug":"%e5%b0%8d%e6%8a%97%e7%96%b2%e5%8b%9e%e7%9a%84%e6%9c%80%e4%bd%b3%e6%96%b9%e6%b3%95","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/%e5%b0%8d%e6%8a%97%e7%96%b2%e5%8b%9e%e7%9a%84%e6%9c%80%e4%bd%b3%e6%96%b9%e6%b3%95","title":{"rendered":"The best ways to combat fatigue: practical strategies from sleep and exercise to diet."},"content":{"rendered":"
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"Fatigue" seems to have become the new normal in modern life\u2014working overtime in the office late at night, taking children to extracurricular activities after work, and with various pressures piling up, exhaustion feels like a battle that's hard to win. The good news is that even in a busy life, there are some practical ways to help you regain your energy.These adjustments not only make you feel better in the moment, but are also closely related to long-term health.<\/b>However, it's important to note that occasional fatigue is normal, but if fatigue persists for several weeks without a clear cause, or if it is affecting your daily life, it may be a warning sign from your body. You should seek medical attention first, rather than trying to tough it out with diet alone.<\/p>\r\n<\/blockquote>\r\n

Table of contents<\/strong>\r\n
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  1. Step 1: Seek medical attention first if you experience persistent fatigue.<\/a><\/li>\r\n
  2. Fatigue is not just about sleep<\/a><\/li>\r\n
  3. Exercise \u2013 Combating Fatigue<\/a><\/li>\r\n
  4. Reduce caffeine and alcohol<\/a><\/li>\r\n
  5. Keep moist<\/a><\/li>\r\n
  6. Pay attention to your diet<\/a><\/li>\r\n
  7. Reduce stress and workload<\/a><\/li>\r\n
  8. Quit smoking<\/a><\/li>\r\n
  9. Maintain a healthy weight<\/a><\/li>\r\n
  10. Outdoor activities, recharging<\/a><\/li>\r\n
  11. Selection and Product Recommendations<\/a><\/li>\r\n
  12. Frequently Asked Questions (FAQ)<\/a><\/li>\r\n
  13. Source of information<\/a><\/li>\r\n<\/ol>\r\n<\/div>\r\n

    1. First step: Seek medical attention if you experience persistent fatigue.<\/h2>\r\n

    If you appearPersistent fatigue<\/b>This may not be resolved simply by resting\u2014it may be related to some manageable health conditions, such asIron deficiency anemia, low levels of B vitamins (especially B12), thyroid problems, diabetes, sleep apnea, and chronic fatigue syndrome (ME\/CFS)<\/b>Or emotional factors such as anxiety and depression. According toThe UK National Health Service (NHS)<\/a>Regular physical checkups (such as blood tests for anemia, diabetes, and thyroid disorders) can help clarify the underlying causes of fatigue.<\/p>\r\n

    NHS Recommendation:If you have been feeling tired for several weeks and don\u2019t know why, or if it\u2019s affecting your daily life, or if you also experience weight loss, mood swings, or wheezing\/coughing sounds during sleep, you should see a doctor as soon as possible.<\/b>Seeing a doctor is not making a mountain out of a molehill, but rather to rule out treatable causes as early as possible so that subsequent dietary and lifestyle adjustments can be more effective.<\/p>\r\n

    2. Fatigue is not just about sleep.<\/h2>\r\n

    While lack of sleep certainly leads to fatigue, getting enough sleep should be a priority. Generally, adults are advised to...Go to bed and wake up at the same time every day, and sleep for about 6 to 9 hours.<\/b>(NHS), and relax and avoid screens for several hours before bedtime. But besides sleep duration,How we treat and view fatigue is also a factor.<\/b>If you constantly dwell on how tired you are, that feeling of fatigue will only persist. Try to avoid constantly ruminating on the thought "I'm so tired" and shift your attention to other strategies that can actually help.<\/p>\r\n

    In addition to lack of sleep,Poor sleep habits<\/b>It also drains your mental energy. Developing healthy bedtime habits can help, such as reducing daytime naps, minimizing TV and phone use before bed (blue light can make people more alert), and relaxing through meditation, mindfulness, or reading.<\/p>\r\n

    3. Exercise \u2013 Combat Fatigue<\/h2>\r\n

    If you rarely exercise, this is an area you can start working on to improve.Prolonged lack of activity can actually lead to more noticeable fatigue.<\/b>Regular exercise will make you less tired and more energetic in the long run. Don't be too aggressive: start with small amounts, such as a 15-minute walk, which can boost your energy, and gradually increase the amount.<\/p>\r\n

    In the office, getting up and moving around or stretching every 30 minutes is helpful; if possible, getting up and walking around during lunch break is even better. These small habits help alleviate the feeling of "no energy" many office workers experience in the afternoon.NHS Recommendations<\/a>You can gradually work towards about once a week\u00a02 hours and 30 minutes of moderate-intensity aerobic exercise<\/b>(For example, brisk walking or cycling) as the goal; relevant activity level guidelines can also be referenced.World Health Organization (WHO) Physical Activity Recommendations<\/a>\u3002<\/p>\r\n

    4. Reduce caffeine and alcohol intake.<\/h2>\r\n

    Caffeine is a stimulant that can temporarily make you feel awake, butConsuming excessive amounts or drinking it too late at night can disrupt your sleep rhythm, causing sleep problems and resulting in increased daytime fatigue.<\/b>Caffeine's effects can last up to 7 hours, so it's best to avoid coffee, tea, energy drinks, some painkillers, and herbal products before bed. To completely eliminate caffeine, it's advisable to...Reduce quantity gradually<\/b>Suddenly stopping use may cause insomnia and headaches.<\/p>\r\n

    Alcohol won't help either. While a few drinks before bed might make it easier to fall asleep,Deep sleep is reduced after drinking alcohol.<\/a>Even after getting a full 8 hours of sleep, you'll still feel tired the next day. Reducing alcohol consumption before bed can lead to better sleep quality and more energy. The NHS recommends that men and women consume no more than 14 units of alcohol per week and try to schedule several days without drinking alcohol at all.<\/p>\r\n

    5. Maintain hydration<\/h2>\r\n

    Many signals of fatigue (and even hunger) are actually related to...Mild dehydration<\/b>Related. The human body approximately...50% to 60%<\/b>Water is essential for the body to function properly\u2014especially after sweating from exercise, a glass of water can often refresh you.<\/p>\r\n

    according toNHS Moisture Guidelines<\/a>Most people can set their daily water intake target at approximately [amount missing].\u00a06 to 8 cups<\/b>(This is for reference only and may be adjusted based on weather, activity level, pregnancy\/breastfeeding, illness, etc.), and is based on urine.pale yellow<\/b>As a general guideline, before you grab another cup of coffee or a processed snack, fill a water bottle and eat plenty of fresh fruits and vegetables\u2014they're rich in water and fiber.<\/p>\r\n

    6. Pay attention to your diet<\/h2>\r\n

    A healthy diet rich in fruits, vegetables, iron, and protein will make you feel more energetic and help prevent fatigue caused by nutritional deficiencies. Maintain a low-sugar diet, focusing on whole grains and complex carbohydrates, and consider eating smaller, more frequent meals to reduce sluggishness caused by large blood sugar fluctuations. The NHS also recommends...Eat a meal or a healthy snack every 3 to 4 hours.<\/b>It provides more energy throughout the day than eating a large meal every now and then.<\/p>\r\n

    in,Iron and B vitamins<\/b>Closely related to the mental state:<\/p>\r\n