10 Tips to make you feel less tired

Feeling tired on a regular basis is extremely common. I often get questions from my clients saying ‘These days I feed so tired, I don’t feel healthy from inside. Why so ? ‘

This blog is an answer for all such worries. I will be discussing the following things in this blog.

1) What is fatigue?

2) Causes if Fatigue

3) Signs and symptoms of fatigue

4) when should you seek medical attention

5) How Ayurveda can help in getting your energy back

What is Fatigue ?

Being fatigue means you feel over tired or exhausted. There will be always low energy levels and it might interfere with your day to day activities.

The fact is nearly everyone is overtired or overworked from time to time. These are instances of temporary fatigue mostly due to improper sleep, unhealthy irregular food patterns or work pressure.

On the other hand, the fatigue or tiredness that last for longer hours and doesn’t relieve by rest impacts your psychological and emotional well being.

Role of Dosha in Fatigue -

Ayurveda generally considers fatigue and tiredness as a symptom of increased Kapha Dosha. Physical fatigue mostly will be caused due to an imbalance in Kapha Dosha. While mental fatigue, Vata dosha should be the culprit. When it comes to emotional fatigue it can be due to an imbalance in Pitta Dosha.

Causes of Fatigue -

Causes of fatigue can be mostly your lifestyle. Lack of exercise, lack of sleep or unhealthy dietary habits.

It can also be due to depression or other underlying diseases like Anemia, Cancer,Diabetes, Chronic fatigue syndrome, Heart disease, Sleep apnea etc. If you doubt any of these clinical conditions work with your doctor for a detailed examination.

Signs and Symptoms of Fatigue -

1. Lack of sleep and getting up tired even after a proper sleep

2. Headache

3. Dizziness

4. Muscle weakness

5. Irritability

6. Impaired decision making and judgement

When you should be seeking medical attention ?

If your fatigue is associated with chest pain, shortness of breath, irregular heartbeat, Abnormal bleeding, severe headache which is not relieved by medicines, more importantly  if your fatigue has persisted for two or more weeks despite making an effort to rest, reduce stress, choose a healthy diet and drink plenty of fluids.

Tips for increasing energy and reducing Tiredness -

1. Determine your body constitution and eat accordingly.

2.  Reduce Tea/ coffee before bedtime hours, instead have a cup of warm milk with a tsp of turmeric. If you have lactose intolerance, substitute with almond/soy milk.

3. Go to bed early and remember to take bath in warm water before bed.

4. Practice sun salutations daily.

5. Stop skipping meals, remember to eat 3 times a day - lunch being the largest meal of the day and have dinner before 8 pm. Ideally there should be 2 hours gap between dinner and sleep.

6. Do oil massage daily before bath or at least twice a week. Sesame oil can be used which helps in muscle relaxation and avoids muscle fatigue.

7. Avoid excessive sugar and remember to reduce or minimize coffee, coca cola, caffeinated teas, and sleeping pills to allow your body to reestablish a natural rest and activity cycle.

8. Give time for yourself. Your work, tensions and stress can wait. Schedule enough rest each day, listen to soothing music, light a scented candle in your bedroom, use aromatic oil in your bathing water or dispense in a diffuser. Love and pamper yourself. No one else can do that better.

9. Traditional Ayurveda herbs like Aswagandha, chyawanprash will definitely help to give an internal energy and stimulation.

10. Yoga can be beneficial. Breathing exercises (Pranayama) can also be helpful.