If you feel constantly tired all the time, you’re not alone. More than one million people in the United States suffer from chronic fatigue, according to the Centers For Disease Control and Prevention.
Everyone gets tired from time to time, but chronic fatigue doesn’t go away once you rest. It persists for at least six months and can be accompanied by other symptoms such as headaches, muscle pains, and problems sleeping.
The condition is hard to diagnose, as it can be a symptom of another illness. There is no single cure, but the best bet is to improve symptoms.
Luckily, this can be done with some simple lifestyle changes that can help improve your energy levels. If you feel constantly exhausted, consider these five natural ways to fight chronic fatigue.
1. Drink More Water
Most of us don’t realize how important it is to stay hydrated for energy. Studies show that even mild dehydration can cause moodiness, problems concentrating, headaches and fatigue. You can get your daily dose of water not just from liquid, but from fruit, vegetables and drinks such as tea.
2. Begin Graded Exercise Therapy
Regular exercise has been shown to increase overall energy levels, but if you are fatigued, it can be hard to jump right in to a workout. That’s where Graded Exercise Therapy comes in.
This type of physical activity involves starting off with an exercise slowly and gradually increasing it over time. These exercises often involves activities such as swimming or walking to raise your heart rate.
3. Take Vitamins
Certain supplements have been shown to help with chronic fatigue. Many people are vitamin-D deficient, which means taking vitamin D can help improve energy levels as well as muscle function.
Another important nutrient is ribose, a sugar your body uses for energy production. Studies show that taking D-ribose supplements can help alleviate symptoms including sleep problems, mental fogginess and pain.
4. Practice Yoga
Yoga might seem like it’s just for relaxing, but it’s actually a great option for people with chronic fatigue. Even one class a week can help reduce tiredness and improve energy levels, even more so than simply doing an exercise like walking outside.
5. Change Your Diet
Eating unhealthy foods can quickly drain your energy, with means if your diet is poor, it may need an overhaul. Avoid foods high in sugar and fat, which can drag you down, and opt for foods with tons of energy-boosting nutrients such as berries, nuts, dark chocolate and foods high in omega-3 fatty acids.