Lethargy is a series of symptoms such as lethargy, skepticism, fatigue and low motivation. It is not generally considered as a disease and is often overlooked.

Lethargy is not a medical term but for many people it refers to a series of symptoms, including emotional, mental, and physical skepticism, fatigue, and low motivation.

But if lethargy is prolonged, there is a high risk of developing depression.

If you feel unwieldy and lethargic and grab that coffee for the fifth time due to sleepiness at work, it is clear evidence that your energy is discharged. 

You feel sleepy or lack energy or feel tired all the time.

To reduce fatigue and replenish energy, you need to make changes to your daily routine. 

Here’s 7 ways to give vitality in your daily life.

 1. Get more sleep 

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This is obvious, if you don’t get enough sleep, your energy will be depleted and you will feel tired and lethargic the next day. Although the amount of sleep required varies from person to person, experts generally recommend at least 7 hours of sleep at night. Place set a regular sleep cycle, take a bubble bath, read a book, or listening to soothing music to relax also can be helpful before bedtime.

You can improve the quality of sleep by refraining from using electronic devices (smartphones, laptops, and TVs) right before going to bed.

So let’s get that beauty sleep.

 
2. Reduce stress

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We all live a busy life and stress is inseparable relationship between modern life.

And severe stress gives serious blow to mental and physical health which is also closely related to fatigue. 

As per medical expert, if long-lasting stress remains for long period of time, it will occur hormonal imbalances and continue exhaustion, tiredness.

We need to figure out and define what is the biggest cause of stress in everyday daily life.

Consider if there is any action that can be taken to reduce stress in the long run. 

Take a moment and close your eyes for a quick break or take a walk can reduce anxiety. 

It is also recommended to consult a mental health professional if you are experiencing severe stress and anxiety.

3. Move your body

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As per Lillebeth Larun, (a research professor from Norwegian Institute of Public Health in 2019) said the more physical activity in your daily life appeared to combat fatigue and increase energy levels. In addition, as per Juriena De Vries, (a professor research team from the Singapore Management University Behavioral Sciences, SMU Behavioral Science Institute) did six weeks of fitness program with participants of office workers who is highly exposed to work-related fatigue.

After six weeks, it was found that physical and emotional fatigue, sleep quality, cognitive function, and work ability have been significantly improved.

If you live an inactive life every day and feel that your energy is low, it is recommended that you do regular exercise, such as walking, running, or biking.

Cleaning your home or organizing things that you have been putting aside for a long time, this is the great time to move your body and use those muscles.

 
4. Quit smoking and alcohol

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The tar component in tobacco smoke reduces the efficiency of the lungs function. This reduces the amount of oxygen transported throughout the body which causes fatigue.

And some people think drinking alcohol makes them sleep better at night but this is wrong.

Drinking alcohol regularly before bedtime can impair sleep quality and since alcohol acts as a diuretic, it will cause increased passing of urine eventually waking up in the middle of the night can disrupt sleep.

 
5. Eat nutritious meals

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If you are always tired and lethargic, changing your eating habits can help to improve. Nutritious food replenishes the vitamins and minerals your body needs to function at its best.  But if you skip a meal or eat lot of processed foods that contains full of sugar and fat may drop energy which can have a negative impact on health. It also leads to increased anxiety and depression symptoms as well.    

Eating nutritious food on a regular basis every day can reduce anxiety. 

Below five foods to try when you feel lethargic:

Curry, which we often enjoy, is said to be a food that helps relieve lethargy. Curry is a natural antidepressant, has curcumin, which is contained in turmeric, the main ingredient, that fights stress and protects major parts of the brain. Also, a psychology professor at the City University of New York published a study in mice that showed that curcumin was effective in erasing fearful memories.

Blueberry has a sweet and sour taste and is a fruit with good taste and efficacy. Blueberries have anti-cancer effects, prevent diabetes, improve memory, and prevent aging. A study from a British university found that consuming blueberries, which are rich in flavonoids, produced significantly more positive emotions compared to before consumption. In addition, wild blueberries contain more flavonoids than cultivated blueberries, so it is good to refer to them when ingesting.

Salmon is ranked as one of the world’s top 10 superfoods by Time magazine. Among them, it plays a role in dispelling lethargy, and the rich omega-3 fatty acids found in salmon increase the levels of dopamine and serotonin, which improves mood.

Also vitamin D, which is known as the most deficient vitamin for generations today, can easily become lethargic and depressed when deficient.

Spinach is a vegetable rich in vitamins, iron, dietary fiber, and other nutrients. Spinach contains 100 mcg of folate just one cup of spinach, which is said to prevent and relieve depression. 

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According to the research results of Karolinska Institute in Sweden, a Nitrate, which is rich in spinach, reduces the protein that causes energy loss and increases energy efficiency.

Green tea     Water, which removes waste products from the body and facilitates metabolism is said to be an essential food to relieve depression. It is recommended if you consume green tea at this time, the effect of relieving stress is added. 

One study found that people who drank more than 5 cups of green tea per day had a 20% lower stress index than those who drank less than 1 cup a day. Green tea also contains the amino acid theanine which is said to help maintain calm.

6. Reduce your sugar intake

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There are times when you want a sweet snack when you feel tired.

Sugar intake can increase energy level but its effectiveness disappears very quickly and feel more tired than before. 

According to the information published by the team of Fred Hutchinson Cancer Research Center, said a lot of sugar filled and refined carbs ingestion appeared 26% more tired than those who take whole grains and fresh fruit or vegetables.  

How about taking some trail mix with fresh fruit or dried fruit or yogurt when you are craving something sweet?

7. Socialize with People

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Actively communicating with people around you are closely related to your health.

More social communication and activity improves physical and mental health, whereas social isolation causes depression and fatigue.

Even if you have zillion reasons to stay home just because you are tired and not feeling good, it is better to go outside hang out with friends volunteering or finding a new hobby.

If you feel the symptoms of lethargy which can be mild or severe do not overlook these symptoms. It is recommended to make small lifestyle changes in advance so that the symptoms can be alleviated.