lutter chronique

How to fight fatigue: 5 tips to fight fatigue naturally

Do you feel this chronic fatigue that weighs you down on a daily basis? This feeling of asthenia that comes without warning, leaving you exhausted at work and in front of your daily activities? You are not alone... But good news: there are concrete solutions to reverse the trend, 100% natural solutions at that!

In this article, we will help you discover 5 practical and natural tips , including the use of suitable food supplements, to effectively combat fatigue .

Get ready to regain your energy and say goodbye to that fatigue that’s holding you back. So, ready to naturally awaken your vitality?

fight against fatigue

What are the causes of fatigue?

The causes of fatigue are numerous, here are some of the most common [1] — [3]:

  • Lack of sleep: disturbed sleep (sleep disorders), insufficient or poor quality can obviously cause intense fatigue upon waking.
  • Unbalanced diet: A diet lacking in essential nutrients, such as vitamins, minerals and macronutrients, can lead to physical and mental fatigue. For example, low vitamin B levels or a carbohydrate imbalance can affect your energy levels.
  • Stress and anxiety: Chronic stress and anxiety can deplete your energy reserves and lead to persistent fatigue.
  • Excessive exposure to screens: the blue light emitted by screens (phone, tablet, computers, etc.) can disrupt your sleep cycles, causing fatigue during the day.
  • Medical disorders: certain medical conditions, such as thyroid disorders (hypothyroidism), diabetes or even fibromyalgia, can be sources of fatigue. Fatigue can also be a side effect of certain drug treatments.

How to fight fatigue? Our 5 tips

Tip 1 — Balanced and varied diet: Combating fatigue also involves eating!

varied balanced diet fatigue

When your energy levels are low, your first instinct should be to take a look at your diet. A balanced and varied diet is crucial to combat fatigue and keep your body and mind in tip-top shape [4].

This is because your body needs a mixture of essential nutrients to function properly. Carbohydrates provide quick energy, proteins help with tissue repair and growth, and fats are important for long-term health.

Additionally, vitamins and minerals play a key role in regulating energy and maintaining the immune system.

So make sure you eat a balanced and varied diet . Include fresh fruits and vegetables, rich in vitamins , minerals and fiber , in your daily diet; foods rich in protein (lean meats, pulses, eggs, etc.); good sources of fat (oily fish, vegetable oils, nuts, etc.).

Certain deficiencies , particularly in iron, magnesium or B vitamins , can lead to intense fatigue. If you suspect a deficiency, consult a healthcare professional for personalized advice.

In addition to a balanced diet, certain food supplements can be particularly useful to correct deficiencies and combat fatigue.

Here are 5 food supplements to consider in case of fatigue:

  • Magnesium:

Magnesium is essential for energy production in the body. Magnesium deficiency can lead to fatigue and muscle weakness [5].

Magnesium supplements can help, especially if your diet lacks nuts, whole grains and green leafy vegetables.

For better effectiveness, opt for magnesium bisglycinate , a form of magnesium that is highly assimilable by the body and, unlike other forms, does not cause digestive problems!

  1. The iron :

Iron deficiency is a common cause of fatigue , especially in women [6]. Iron is crucial for the production of hemoglobin, a protein that carries oxygen throughout the body. If you're prone to unexplained fatigue , consider an iron test and talk to your doctor about taking supplements.

To provide more iron to your body, opt for the Lactrim food supplement . Thanks to its binding properties and modulation of iron levels, it will allow you to prevent and combat iron deficiency anemia , a very common cause of chronic fatigue .

  1. B vitamins:

B vitamins , particularly B12 and B6 , play a key role in energy metabolism [7], [8]. Vegetarians and vegans, who may have difficulty getting enough B12, may benefit from supplements.

To stock up on all the B vitamins , we recommend the Óla Multinutrients food supplement . A 30-day treatment will help you effectively correct many nutritional deficiencies potentially causing your continued fatigue.

  1. Coenzyme Q10:

Dietary supplements based on coenzyme Q10 (CoQ10) , also called ubiquinone, help convert food into energy (in the form of ATP) at the cellular level. They are particularly beneficial for people suffering from chronic fatigue [9], [10].

These supplements are also beneficial for the heart , kidneys and in cases of metabolic disorders such as type 2 diabetes and abdominal obesity (metabolic syndrome).

Please note, CoQ10 supplementation is contraindicated in people suffering from high blood pressure, those taking anticoagulant medications and pregnant women.

  1. Omega-3:

Omega-3 fatty acids , found in fatty fish and fish oil supplements , are important for brain health and may help improve mood and reduce fatigue [11], [12].

We strongly recommend that you take our food supplement based on wild Alaskan fish oil (Hake), which is particularly concentrated in essential omega-3 polyunsaturated fatty acids that your body needs daily to function well.

Tip 2 — Sleep management: chronic fatigue? Your nights may not be restful

Sleep plays a crucial role in managing fatigue. Quality sleep helps recharge your body and mind, improving your daily energy and mood.

A lack of sleep or poor quality sleep can lead to persistent fatigue and negatively affect your mental and physical health [13].

During sleep , your body repairs itself, your brain consolidates memory, and hormones regulating appetite and stress are balanced. Never underestimate the importance of a good night's sleep!

To sleep well, in addition to the usual recommendations (sleep at a regular time, have an evening routine, provide an optimal environment, avoid screens before bed, avoid caffeine and stimulants in the evening, etc.), certain food supplements can help:

  • Lemon Balm : Known for its calming properties, lemon balm can help reduce anxiety and promote more peaceful sleep.
  • Magnesium : Magnesium plays a role in muscle and nerve relaxation, and can help improve the quality of sleep.
  • L-ornithine : this amino acid is perfect for detoxifying the body, reducing stress and improving the quality of sleep, especially during stressful periods.
  • Valerian: Often used for its sedative effects, valerian can help you fall asleep faster and improve sleep quality.
  • Soothing herbal teas: herbal teas made from chamomile , lavender or passionflower can also be beneficial for relaxing before bed.

By integrating these supplements into your routine, you can significantly improve the quality of your sleep and thus combat fatigue more effectively.

Tip 3 — Regular physical activity: Move more to stock up on energy!

sport fatigue

Regular exercise is a powerful remedy for fatigue . Although it may seem counterintuitive, moving more can actually help you feel less tired!

Thanks to regular physical activity, you can also enjoy better sleep and a significant reduction in stress with the release of endorphins and serotonin (the hormones of happiness!).

Physical activity does not have to be intense or strenuous to be effective. Regular exercise sessions , even moderate ones, can significantly improve your energy levels and overall well-being.

Remember that the most important thing is regularity, not intensity. So, move at your own pace and enjoy the revitalizing benefits of physical activity!

Tip 4 — Reducing Screen Exposure: Banish blue light from your life! At least, minimize its impact…

blue light fatigue

In our modern world, where screens are an integral part of our lives, it is crucial to understand their impact on our fatigue:

  • Impact on sleep: Blue light emitted by screens can disrupt the production of melatonin, the hormone that regulates sleep, making it more difficult to fall asleep [14].
  • Visual fatigue: Looking at screens for long periods of time can cause eye strain, headaches, and tension [15].
  • Reduced physical activity: Time spent in front of screens is often sedentary time, which can contribute to physical and mental fatigue.

For all these reasons, it is recommended to reduce exposure to screens as much as possible. Here are some suggestions that might help you:

  • Apply the 20-20-20 rule: Every 20 minutes, look at something 20 feet (about 6 meters) away for at least 20 seconds to relieve your eyes.
  • Avoid screens at least an hour before bed to improve the quality of your sleep.
  • Reserve certain areas of your home, such as the bedroom, as screen-free spaces.
  • Use blue light reduction modes (many devices have settings to reduce blue light emission).
  • Wear glasses with anti-blue light lenses when using your computer, tablet or phone for long periods of time.

By becoming aware of the impact of screens on your fatigue and implementing simple habits to reduce their use, especially before bed, you can significantly improve your energy and overall well-being.

Tip 5 — Anti-stress/anti-fatigue techniques: When you are constantly tired, overwork and stress are often the first culprits!

anti-stress fatigue

Stress is a major cause of fatigue [4]. It depletes your daily energy reserves. Learning to manage it effectively can not only reduce your fatigue , but also improve your overall quality of life .

Here are some anti-stress techniques you can try:

  • Deep breathing and meditation: These practices help calm the mind and reduce tension. Even just a few minutes a day can have a significant impact.
  • Regular physical activity: Exercise releases endorphins, hormones that improve mood and reduce stress.
  • Yoga and stretching: These activities help release muscle tension and calm the mind.

You can also take effective food supplements against stress , in particular those based on:

  • Adaptogenic plants such as Ashwagandha or Rhodiola .
  • Soothing plants like Melissa , Valerian and Chamomile .
  • Magnesium , preferably in the form of bisglycinate .
  • Green tea (containing an amino acid that promotes relaxation: L-Theanine).
  • Omega-3 , such as wild Alaskan fish oil .

Conclusion

The fight against fatigue is a daily challenge that requires a global and personalized approach.

By adopting a balanced diet , ensuring adequate hydration , prioritizing quality sleep , and integrating regular physical activity , you lay the foundations for renewed energy.

Managing stress and limiting screen exposure are also crucial to preserving your vitality.

Remember that dietary supplements can be a helpful support, but they are not a substitute for good health practices.

Finally, listen to your body and do not hesitate to consult a health professional if necessary!

Melissa Relaxation
Buy now

References

  1. VJG Funke Jonathan French, Doug, “An Overview of Fatigue” , in Stress, Workload, and Fatigue , CRC Press, 2000.
  2. TC Rosenthal, BA Majeroni, R. Pretorius, and K. Malik, “Fatigue: An Overview,” Am. Fam. Physician , vol. 78, no. 10, p. 1173‑1179, Nov. 2008.
  3. BR Macintosh and DE Rassier, “What Is Fatigue? » , Can. J.Appl. Physiol. , flight. 27, no. 1, p. 42 — 55, Feb. 2002, doi:10.1139/h02-003.
  4. E. Le Vaillant, “Fatigue, stress, burn out: what nutritional solutions? » , 2023, Accessed: December 26, 2023.
  5. Q. Faryadi, “The magnificent effect of magnesium to human health: a critical review” , Int. J.Appl. , flight. 2, no. 3, p. 118–126, 2012.
  6. F. Witte, “Iron, always iron” , 2010, Accessed: December 26, 2023.
  7. P. Rouchotas, “Chronic fatigue syndrome” , Nat. Facts. , p. 14, 2015.
  8. J. Newson, “The complete guide to B vitamins” , Accessed: December 25, 2023.
  9. K. Mizuno et al. , “Antifatigue effects of coenzyme Q10 during physical fatigue” , Nutrition , vol. 24, no. 4, p. 293 — 299, 2008.
  10. S. Mehrabani, G. Askari, M. Miraghajani, R. Tavakoly, and A. Arab, “Effect of coenzyme Q10 supplementation on fatigue: A systematic review of interventional studies” , Complement. Ther. Med. , flight. 43, p. 181–187, 2019.
  11. TD Mickleborough, “Omega-3 polyunsaturated fatty acids in physical performance optimization” , Int. J.Sport Nutr. Exercise. Metab. , flight. 23, no. 1, p. 83–96, 2013.
  12. U. Haß, C. Herpich, and K. Norman, “Anti-inflammatory diets and fatigue” , Nutrients , vol. 11, no. 10, p. 2315, 2019.
  13. P. Azouvi, G. Rauchs, and H. Amieva, Sleep, fatigue, sleep disorders and cognitive disorders . De Boeck Supérieur, 2021. Accessed: December 24, 2023.
  14. L. Hale and S. Guan, “Screen time and sleep among school-aged children and adolescents: a systematic literature review” , Sleep Med. Rev. , flight. 21, p. 50 — 58, 2015.
  15. DJ Kim, C.-Y. Lim, N. Gu, and CY Park, “Visual fatigue induced by viewing a tablet computer with a high-resolution display” , Korean J. Ophthalmol. , flight. 31, no . 5, p. 388–393, 2017.
Back to blog
  • 5 techniques relaxation

    5 techniques de relaxation simples, rapides et ...

    Quand le stress vous épuise, et votre humeur bat de l’aile, il est temps d’agir ! Au lieu de ruminer dans un coin, pourquoi ne pas vous offrir une petite séance...

    5 techniques de relaxation simples, rapides et ...

    Quand le stress vous épuise, et votre humeur bat de l’aile, il est temps d’agir ! Au lieu de ruminer dans un coin, pourquoi ne pas vous offrir une petite séance...

  • fatigue oculaire que faire

    Fatigue des yeux : Que faire contre la fatigue ...

    Imaginez ceci : vous êtes à la fin d’une longue journée de travail, vos yeux sont rivés sur l’écran depuis des heures. Vous commencez à ressentir des picotements, une légère pression...

    Fatigue des yeux : Que faire contre la fatigue ...

    Imaginez ceci : vous êtes à la fin d’une longue journée de travail, vos yeux sont rivés sur l’écran depuis des heures. Vous commencez à ressentir des picotements, une légère pression...

  • Garcinia Cambogia Perte de poids

    Les bienfaits du Garcinia Cambogia : Perte de p...

    Avez-vous déjà entendu parler du Garcinia Cambogia 🌿 ? C’est un fruit tropical qui pourrait bien devenir votre nouvel allié pour perdre du poids 🏋️‍♂️ ! Utilisé depuis longtemps par les habitants...

    Les bienfaits du Garcinia Cambogia : Perte de p...

    Avez-vous déjà entendu parler du Garcinia Cambogia 🌿 ? C’est un fruit tropical qui pourrait bien devenir votre nouvel allié pour perdre du poids 🏋️‍♂️ ! Utilisé depuis longtemps par les habitants...

1 of 3