Did you know that tiredness is the most common health complaint – and not just amongst parents? These natural home cures for weariness are worth a shot.
Are you frustrated with being exhausted? It’s disappointing, demoralizing, and irritating to be bone-tired, but as a parent, and more so a single parent, we often just accept it. You want to race like a thoroughbred, but you can’t seem to get out of the muck. You’re fighting to remain awake half of the time. Life is flying past, and you’re unable to keep up. It seems like you are stuck in a rut. So, how do you break the cycle to beat fatigue and boost your energy levels?
How to beat fatigue
Your best bet is often an energy makeover, including modifications to how you eat, drink, exercise, and rest. Supplements may also be beneficial. Or perhaps the answer is as simple as sleep – blissful quality sleep? Of course, having your bloods checked for hypothyroidism, anemia, vitamin B12 deficiency, and other factors that might cause exhaustion is also a good idea. In the meantime, read on to find out which all-natural remedies you can try to feel more energised:
1. Eat for energy
Limit your intake of processed carbs
Bread, spaghetti, and cake aren’t the healthiest options. These foods cause a fast spike in blood sugar followed by a rapid drop. You’ll feel weak and fatigued as a result. Increase your intake of high-fibre, complex-carbohydrate meals like whole-grain cereals, whole-wheat bread, and veggies. These aid in blood sugar control. Learn how to prepare healthy family meals in no time.
Reduce your consumption of harmful fats
According to research, people who eat a high-fat diet are more likely to feel tired throughout the day. Unsaturated fats, in particular, are responsible for a sluggish digestion and low energy levels. Aim for foods with a saturated fat content and try to restrict the overall fat content in your diet to 10%.
Eat your greens – every day
Spinach is an old-fashioned treatment for tiredness – we all know what happened to Popeye, right? No, seriously – spinach is high in potassium, iron, and vitamins A, B, and C which are necessary for energy metabolism. Other green vegetables that will give you an energy boost are kale, asparagus, and peas.
2. Take energy boosting supplements
Ginseng has long been used to treat tiredness. Take two 100 mg capsules twice a day from a supplement that contains at least 4% ginsenosides. This herbal remedy will assist in protecting your body from the effects of stress by stimulating your neurological system.
If you are tired because of a magnesium deficiency, consider taking a magnesium supplement. Magnesium is involved in hundreds of chemical reactions in the body. It helps convert protein, fat, and carbohydrates into energy.
If you still feel fatigued, you might have to fix your guts first, so your body can absorb nutrients properly. One way of doing this is the Restore 3 Program.
3. Hydrate to overcome fatigue
Drink plenty of water throughout the day – at least eight glasses. Don’t wait until you’re thirsty to drink, as your “thirst alarm” isn’t always reliable. Even a small amount of dehydration might make you tired.
Limit your intake of caffeinated beverages. Caffeine in coffee and some sodas can give you a short surge of energy, but the “rush” is usually followed by a “crash.”
Finally, keep alcohol consumption to a minimum. Alcohol lowers blood sugar levels and depresses the central nervous system.
4. Exercise against tiredness
Try to fit in at least 30 minutes of exercise most days of the week to increase your energy levels and improve your sleep. Consider practicing yoga or Tai Chi. These traditional types of exercise give your core a workout whilst also incorporating relaxing elements that will help you feel more energized both mentally and physically.
5. Establish a sleep routine
Weekend or weekday – get up at the same hour every day. Your body will thank you for it, because a steady circadian rhythm (sleep-wake pattern), means you feel more alert and energetic. We all know that feeling after a late night – our body clock is out of whack making us sleepy, unproductive, and unable to focus.
It’s acceptable to have a variable bedtime routine as long as you get up at the same time every morning to not upset your 24-hour circadian rhythm. Also, keep naps to a minimum. If you nap for more than half an hour during the day, your body will need additional sleep and you will wake up drowsy.
Do you still feel tired? New research shows that our body needs only 7 hours sleep each night. So, even if you have young kids, as long as they sleep through, you shouldn’t have a sleep deficit.
6. Go on holiday
Sometimes all you need is a holiday to recharge your batteries. Holidays relieve stress, make us feel more energised, and give us renewed focus and energy to tackle everyday life. Of course, going on holiday with kids is not always relaxing especially if you are travelling solo with kids. So, if you are able to leave your children with a partner, your ex, or the grandparents, do it. Solo holidays are a wonderful way to keep your stress levels to an absolute minimum, as someone else will organize every aspect of your trip from arrival at the airport to departure and all you need to do is turn up and relax.
7. Quick fixes for fatigue
Put two drops of peppermint oil on a tissue or handkerchief and hold it to your nose for a quick pick-me-up. If you have the time, combine two drops of the oil with four drops of rosemary oil in the bathwater for a revitalizing soak.
When should you consult a doctor regarding fatigue?
Lack of sleep, poor nutrition, the flu, obesity, allergies, infections, anaemia, alcohol misuse, hypothyroidism, heart disease, cancer, diabetes, and AIDS are just some of the medical diseases and lifestyle factors that can cause fatigue. Make an appointment to visit your doctor if you feel weary “all the time” even after having taken action to address tiredness. Seek medical help right away if you’re experiencing exhaustion, stomach discomfort, shortness of breath, or a strong headache. Muscle pain, nausea, sadness, fever, or problems with your sight are among more persistent symptoms that may require medical treatment.
Of course, being a single parent is tiring when you are juggling work, household chores, school and nursery runs, homework, and so on and so forth. But making changes to your lifestyle little by little and looking after yourself will benefit both you and your children. You will be a happier and healthier parent and your kids will thank you for it.