fatigue - whether it is the result of a lack of sleep or not - accompanies the everyday life of many people today. It reduces the ability to concentrate and physical and mental performance. Anyone who wants to actively participate in life, make important decisions and have to take responsibility, needs no tiredness.
What helps against tiredness?
Obviously, getting enough sleep is the main help against tiredness. Unfortunately, that's not always an option. Many adults regularly struggle to get the recommended seven to eight hours of night sleep. For those who have the opportunity to lie on their ears briefly during the day, a short nap can still work wonders. Just under half an hour is enough to get your body and mind going again.
However, sleep has little effect on some types of tiredness. Often one speaks of spring or winter fatigue. One of the reasons for this seasonal tiredness is an increased melatonin level in the body. The hormone controls the day-night rhythm of the organism, its formation is inhibited by daylight. Especially in autumn and winter, care should be taken to spend enough time outdoors.
If you run to work, cycle or go for a walk during your lunch break, you can fill up on enough daylight even when the sky is cloudy to keep your winter tiredness under control. Natural light is just as important for the formation of vitamin D. Vitamin D deficiency is almost epidemic, especially in the gray season in Germany, and is closely related to fatigue, exhaustion and susceptibility to infection.
Fresh air and physical activity also stimulate the circulation and bring oxygen to the brain. Whether it's sport, gardening or window cleaning - it pays to overcome your inner resistance, because these activities make you lively.
Often fatigue and lack of drive are also signs of a latent infection. When the immune system works hard to fight bacteria or viruses, it shows up as weakness. The body's defenses can be effectively supported, especially with vitamins A, C and D. Natural sources of vitamins (fruit, vegetables, healthy oils, fish) are more efficient than vitamin preparations. It is also important to drink enough in winter - about 1.5 to 2 liters of water, tea or other sugar-free drinks.
Quick help
When it comes to quickly chasing away the debilitating tiredness before an important appointment, nothing beats a few breaths of fresh, cold air on the balcony or at the open window. Stretching, stretching and shaking out the muscles that are often tense from sitting can also help.
Caffeine, the well-known panacea for fatigue, has its rightful place among the quick pick-me-ups. It doesn't necessarily have to be coffee. For some, green tea, mate or a short black tea even work better than the usual espresso. Caffeine stimulates the brain and provides a short but effective energy kick. Energy drinks combine the ingredient with other activating substances such as taurine and vitamins.
Sometimes being suddenly exhausted simply means hunger and thirst. Those who are very busy often do not read the signs on their body correctly. A glass of water and a small snack are all it takes to get back on track.
You can find your medication here
➔ Medicines against tiredness and weaknessAlternative remedies
Light therapy is one way of relieving seasonal mental illnesses and sleep disorders. The therapy consists of exposing yourself to a special light shower for about an hour every day - preferably immediately after waking up. This special lamp emits a bright artificial light, the color composition of which corresponds to that of daylight.
Anyone suffering from chronic fatigue with no apparent cause of the disease would do well to rethink their lifestyle and eating habits and, if necessary, to change them. Alternative medicine knows a number of methods to support this process. These include phytotherapeutic remedies such as ginseng, rose root, taiga root or royal jelly, which increase the body's resistance.
Alternative doctors see a derailed intestinal flora as another possible cause of chronic fatigue. An intestinal rehabilitation - a cure with lactic acid bacteria, E. Coli and medicinal yeast - should stop the uncontrolled multiplication of the fungus Candida albicans in the intestine. The renunciation of sugar, the restriction of carbohydrates and the consumption of prebiotics such as inulin and oligofructose also serve to normalize the microorganism community living in the intestine.
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