Do you find yourself often losing energy by mid-morning? Are you struggling to finish day-to-day tasks due to a constant air of lethargy around you? Fret not; you may be one out of the hundreds of millions who are experiencing what we know as commonplace fatigue. While the symptoms vary from person to person, fatigue’s most evident and universal sign is when you feel overwhelmed by a lack of energy or a sense of weariness even when you’ve just woken up.
Your energy is a significant factor that can either make or break your day. It affects your day-to-day decisions, how you think and how you move, so it’s vital to maintain optimum energy levels as much as possible — especially when you’re at your day job or school. That said, fatigue is often a culmination of less-than-ideal habits and daily routines. So, what can you do to win the longstanding battle against fatigue? Read on to find out more.
Fatigue is the feeling of constant tiredness, weariness or lack of energy that does not seem to go away even with seemingly ample amounts of rest. While fatigue can affect anyone, regardless of demographics, it occurs most commonly in adults and can affect you physically and mentally.
Fatigue can happen to anyone at any point in your life. Below are some of the common factors that may be contributing to your fatigue.
Lack of physical activity
Though exercising may be exhausting, it can help you sleep better at night. According to studies, physical activity helps boost your energy levels and boost your feel-good endorphins, which distract you from worries.
Staying up well into the night and suffering from insufficient sleep are some of the most common and straightforward causes of fatigue. It is recommended to clock in at least 7 to 9 hours of sleep nightly.
Mental health concerns
Having feelings of anxiety and emotional stress can keep one’s body in overdrive. The high emotional tension can cause a constant flood of adrenaline that exhausts the body and causes fatigue to set in.
1) Aim for quality sleep
It is essential to find a sleep routine that works best for you, aim for a minimum of seven hours of sleep nightly, and stick to it strictly, so your body has a fixed rest time. Wind down with a hot bath, incorporate a meditation routine to calm your thoughts and tuck away your phone at least thirty minutes before bedtime to prevent from over-stimulating your brain right before bedtime. That way, you can increase the likelihood of getting a good night’s sleep and recharge to a full bar of energy by the following day.
2) Exercise regularly
The benefits of regular exercise are universally acknowledged. Not only does regular exercise aid in the natural release of endorphins to boost your energy levels, but it also results in more restful sleep. As such, incorporating regular exercise into your routine can benefit your energy levels and reduce symptoms of fatigue. Start with a small amount of exercise and build it up gradually to the recommended goal of two hours of moderate-intensity activities per week. Even a single 15-minute walk can significantly improve your energy level, and the benefits stand to increase with more frequent exercise.
3) Incorporate the proper diet
Unhealthy food choices, such as foods with high amounts of refined starch, oil and salt, will cause an imbalance in your blood sugar levels and result in fatigue in turn. That said, it is recommended to follow a healthy balanced diet that can boost and or sustain high energy levels.
Ensure a balanced intake of nutrients by eating leafy greens, whole grains, beneficial fats and proteins and unrefined carbohydrates. It is essential to also include plenty of fibre and anti-inflammatory foods in your diet. Keep in mind to also drink enough water, as dehydration severely reduces energy and impairs your physical performance. Not only does a balanced diet promote healthy digestion, but it also helps to clear and cleanse your body which can prevent irritable bowel syndromes and weak digestive systems that can zap your energy levels and lead to fatigue.
The benefits of BCAAs in overcoming fatigue
It is beneficial to supplement your diet with essential amino acids — essential, meaning they can’t be produced by your body and can be obtained only from food. In particular, Branched-chain amino acids (BCAAs) — which consists of a group of three essential amino acids: leucine, isoleucine and valine — are perfect in reducing fatigue, as they’ve been proven to help alleviate muscle soreness, build muscle and reduce muscle fatigue. A fuss-free and convenient way to obtain beneficial BCAAs is a warm bowl of chicken essence! Alternative foods that are rich in BCAAs include fish, soybean products, meat and milk.
Tian Yuan Xiang’s Original Chicken Essence is the perfect series fit for any age group and demographic to boost one’s overall vitality and vigour. With its micro-molecule protein, pure double-boiled chicken essence can be absorbed quickly and combat fatigue more efficiently in turn. On top of its intrinsic benefits, Tian Yuan Xiang’s drip chicken essence is also low in calories, sodium and cholesterol; and does not contain preservatives, artificial colouring and spices.
From pregnant women to postoperative patients, students to office workers, even adolescents to the elderly, it is easy to understand why many turn to the best chicken essence in Singapore to support their vitality.
Fatigue can happen to people of various ages and is often due to many factors, such as emotional stress, inadequate sleep, unbalanced diet and more. If you’re suffering from fatigue, try to incorporate regular exercise, maintain a proper sleep schedule, and consume a healthy balanced diet.