Though everyone’s sleep needs are different, most reputable sources agree that the majority of adults need about 7-9 hours of sleep each night. Children usually need several more hours of sleep than adults. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
As with sleep, the amount of exercise that different people need can vary based on their age, sex, size, and fitness level. [6] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source Most reputable sources will recommend about two to two and a half hours of moderate aerobic exercise in addition to strength-training exercise on two days of the week for adults. [7] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source However, if you’re starting from a base level of no exercise, it may be necessary to gradually work up to this goal. You can also take walks. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
For more information on starting a healthy high-energy diet, see the corresponding section below.
Note that BMI scores aren’t a perfect way to judge whether you have a healthy weight. For instance, if you’re an athlete with a lot of muscle or were born with dwarfism, your BMI may be outside of the recommended range but you may not be at risk for any health problems. [14] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source If you’re overweight, aim to lose weight at a healthy pace by gradually reducing the number of calories you eat each day and increasing your level of exercise. Don’t attempt rapid weight loss with a crash diet. Depending on your size, eating less than 1,200 calories a day can be very stressful, energetically inefficient, and even unsafe. On top of this, it will leave you with almost no energy throughout your day, making your fatigue even worse![15] X Research source For more information, see How to Lose Weight.
Unfortunately, stress is something that almost everyone has to deal with. On the other hand, because stress is such a common complaint, there are a wide variety of resources available for those attempting to deal with stress. For instance, many online guides (of varying quality) for managing stress can be found with a simple search engine query like “dealing with stress. " For the best stress-fighting advice, however, talk to your doctor. Common stress-reduction techniques include meditation, breathing exercises, designated “down-time”, physical exercise, and controlled “venting”.
Try this especially when you are tired or fatigued. Focus your attention in body where you feel fatigue. It could be face, legs, shoulders, eyes etc. Hold your attention there and you should witness that cells in your body regain energy and vibrate with joy. Subsequently feel the whole body as one, from the inside. You don’t have to believe it. Just try it out. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Never turn to illegal drugs to give you the energy you need to get through your day. Besides the widely-publicized health risks of many of the most popular illegal stimulants (like cocaine, amphetamines, etc. ), a stimulant addiction can be a serious drain on your wallet. For instance, country singer Waylon Jennings purportedly spent over $1,000 per day on cocaine during the height of his addiction. [22] X Research source
Healthy complex carbohydrates include whole grain products (whole grain bread, cereal, etc. ), oatmeal, quinoa, buckwheat, brown or wild rice. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Healthy simple carbohydrates include most fruits, honey, non whole-grain products (white bread, etc. ) and white rice. [26] X Research source
Lean sources of protein include chicken breasts, egg whites, most varieties of fish, beans, soy products, and some leaner cuts of beef and pork. [28] X Research source
Ideally, breakfast should include some simple carbohydrates for instant energy, some complex carbohydrates for day-long fuel, and a little protein for satisfying fullness. Here’s a great sample breakfast idea to get you started:feeling. [30] X Research source One cup Skim milk (10 g protein) Two ounces Canadian bacon (12 g protein) Whole-wheat bagel w/ light spread (52 g complex carbs) Banana (27 g simple carbs)
Note, however, that if you plan to split your daily food intake into a greater number of meals, it’s important not to increase your overall calorie intake (unless you’re trying to gain weight). Your weight is ultimately determined by the absolute number of calories you eat per day, not the number of meals you eat. [32] X Research source
You’ll especially want to avoid frequently indulging in foods that are rich in fat and/or sugar. These foods can be satisfying to eat, but they’re usually sources of “empty calories” — in other words, they’re calorie-rich but have no other nutritious benefit. [33] X Trustworthy Source Michigan Medicine The University of Michigan’s medical center, which provides patient care, supports research, and educates the public on health topics Go to source Additionally, consuming these types of foods too heavily can lead to serious health problems, like diabetes and heart disease. [34] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Pure water is best for curing dehydration (though certain sports drinks containing electrolytes can also be great for prolonged, intense exercise). Don’t consume drinks containing alcohol or caffeine — these chemicals can contribute to dehydration (though not as much as is sometimes reported), decreasing the drink’s benefit. [36] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Black currant[38] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Fish oil[39] X Research source Magnesium[40] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Melatonin[41] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Rhodiola[42] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Evening primrose oil[43] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Folic acid[44] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Some of the most common symptoms of sleep apnea are very loud snoring, difficulty breathing during sleep, morning headaches, insomnia, dry throat, and drowsiness during the day. [48] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source One of the most common causes of sleep apnea is being overweight or obese, though even thin people can suffer from the disorder. [49] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you are overweight and suffer from sleep apnea, your doctor will probably recommend beginning a weight-loss regimen.
Some of the most common symptoms of diabetes are frequent urination, frequent thirst, weight loss, fatigue, blurred vision, tingling in the hands or feet, and sweet-tasting urine. [52] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Some of the most common symptoms of anemia are fatigue, dizziness, headaches, coldness in the hands and feet, pale skin, and chest pain. In addition, anemia is often accompanied by iron deficiency, which can cause swelling of the tongue, brittle nails, sores in the mouth, and frequent infections. [54] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The symptoms of depression include irritability, feelings of worthlessness, anxiety, eating disorders, fatigue, loss of interest in pleasurable activities, persistent sadness, and non-specific pains. [57] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you’re exhibiting symptoms of depression and are having serious thoughts of self-harm or suicide, don’t wait for your doctor’s appointment—contact a crisis hotline immediately, such as the 988 Suicide and Crisis Lifeline if you’re in the United States, which can be reached reached by calling or texting 988. These lines are open 24/7 and offer counseling, guidance, and reassurance in times of intense personal pain. [58] X Research source
Some common medicines which can cause fatigue are anti-anxiety medications, high blood pressure medications, painkillers, antidepressants, and cholesterol medications containing the substance statin. [60] X Research source [61] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Heart failure AIDS Tuberculosis Cancer Lupus Kidney/Liver disease
