30 tips against fatigue

Plan healthy meals for the week

Make a shopping list and plan ahead which healthy meals you want to eat during the week. This way you avoid reaching for quick, but less healthy options.

Prepare healthy snacks: Cut fruits and vegetables into convenient portions, for example make hummus or yogurt dips to eat with them. This way you always have a healthy snack at hand and you avoid reaching for unhealthy snacks that make you feel tired more quickly.

Use the right supplements

Do you need more energy because of a lot of exercise, hard work or a busy period? There are certain supplements that play a role in releasing energy and have functions in the nervous system. 

The supplements below have approved claims from the European Union regarding more energy

• Vitamin C plays a role in the release of energy and has functions in the nervous system.
• A vitamin B complex, consisting of all B vitamins, is involved in the release of energy and has functions in the nervous system. This supplement can be used to supplement your diet during exercise, stressful situations and fatigue.
• Coenzyme Q10 plays a role in energy production in our body cells. People who are above average active often use Q10 for extra energy.
• Magnesium is an important mineral with numerous benefits. It is best known for its beneficial effect on muscles and the nervous system. In addition, it helps with fatigue and stimulates magnesium the natural energy in the body.

  

Drink enough water:

• Make sure your water bottle is always within reach so you can easily drink water throughout the day.
• Set reminders on your phone to remind you to drink water regularly, such as every hour.
• Also try to drink water before each meal, this can help with digestion and prevent feelings of hunger.
• If necessary, vary with different types of drinks such as herbal tea or water with a slice of lemon for variety.
• Remember that adequate hydration is essential for good health and proper functioning of your body.

Limit caffeine intake:

• Caffeine, a stimulant found in caffeinated drinks such as coffee, can cause sleep problems, especially if consumed late in the day. Replacing caffeinated drinks with herbal teas or caffeine-free options in the afternoon can help improve sleep quality.

• The half-life of caffeine, which varies from person to person, is the time it takes for half of the caffeine in the body to be metabolized and excreted. For most people, the half-life of caffeine is between 3 to 5 hours. This means that after, for example, 4 hours after consuming coffee, approximately half of the caffeine has disappeared from the body.

Avoid alcohol and nicotine: 

• Alcohol and nicotine can affect the quality of your sleep, even though it may not always seem that way.
• These substances burden your liver and it has to work hard all night to break down the harmful substances. This can lead to disruptions in your sleep pattern and less deep sleep. That's why it's wise to avoid alcohol and nicotine if you want a good night's sleep and you have a healthy liver want to keep

Exercise regularly to combat fatigue

• Taking short walks is an excellent way to stay active and promote your health. Try to walk at least 30 minutes every day, whether it's outside in nature or just around your neighborhood.
• Doing exercises at home can also be very effective. There are plenty of workouts you can do at home, such as yoga, bodyweight exercises, or even dancing. Find something that suits you and that you enjoy.
• If you prefer to exercise in a group environment, consider signing up for an exercise class. Whether it's aerobics, kickboxing, swimming or something else, the most important thing is to choose an activity that you enjoy so that you stay motivated to exercise regularly.

Take short breaks during the day:

• Set reminders on your phone or computer to remind you to take regular breaks.
• Use apps or tools specifically designed to help you remember breaks during the day.
• Work with a buddy system where you ask a colleague to help you remember to take breaks.
• Plan your breaks in advance in your calendar, just like you plan other tasks, so that you consciously make time for them.
• Use visual aids, such as post-its or stickers, to remind you to take breaks at certain times.

Try to reduce stress:

• Try to maintain a healthy lifestyle by exercising regularly, eating healthy and getting enough sleep.
• Use time management techniques to plan and prioritize your tasks efficiently.
• Communicate your feelings and concerns openly and assertively to prevent them from piling up.
• Learn to say 'no' when you take on too much and take time for yourself.
• Seek support from friends, family, or a professional counselor if the stress becomes too overwhelming.
• Try practicing mindfulness and relaxation techniques such as meditation, breathing exercises and yoga.
• Make room for activities that you enjoy and that relax you, such as reading, walking or pursuing hobbies.

Ensure a good sleeping environment with our better sleeping tips

• Make sure your bedroom is a soothing and tidy environment, free from clutter and chaos.
• Use blackout curtains or a sleep mask to block outside light and create a dark sleeping environment.
• Consider using white noise or relaxing music to mask distracting sounds and promote a peaceful sleep environment.
• Use a comfortable blanket and bedding that matches the temperature of your bedroom for a good night's sleep.
• Make sure the temperature in your bedroom is comfortable, not too hot and not too cold, to promote sleep quality.

Avoid heavy meals just before bedtime:

• Eat larger meals throughout the day to ensure you have enough energy.
• Try to eat less in the evening and stick to lighter meals to promote good digestion.

Limit the use of electronic devices before bedtime:

• Use night mode on your electronic devices to reduce blue light, especially in the evenings.
• Set a specific time to turn off all electronic devices, such as an hour before bed.
• Consider implementing a “no-screen” policy in the bedroom to ensure it remains a place of rest and relaxation.
• Remove the television from the bedroom
• Use airplane mode on your smartphone to avoid any disturbing notifications during the night.
• Leave electronic devices out of the bedroom to minimize distractions and temptations.

Try relaxation techniques such as yoga or meditation for more energy

• Online yoga classes and meditation apps are valuable tools for integrating yoga and meditation into your daily routine. These platforms offer a range of classes and sessions that you can take at any time of day, making it easy to fit them into your schedule.
• With online yoga classes you have the flexibility to choose from different levels and styles, so you can practice in a way that suits you. Whether you are a beginner or more experienced, there is a class to suit your needs.
• Meditation apps are useful for practicing mindfulness and finding inner peace. They offer guided meditations, breathing exercises and relaxation techniques that can help you reduce stress and bring more focus and balance to your life.
• By regularly taking online yoga classes and practicing meditation using apps, you can work on both your physical health and your mental well-being. Incorporating these techniques into your daily routine can lead to greater relaxation, resilience and an overall sense of well-being.

Create a fixed sleep schedule:

• Make sure you set the alarm for a time when you get enough hours of sleep. At least 7 to 8 hours of sleep contributes to that wakes up rested
• Try to go to bed at the same time every night and get up at the same time in the morning.
• Avoid using electronic devices such as smartphones or laptops right before bedtime as the blue light can disrupt your sleep patterns.
• Create a relaxing bedtime routine, such as reading a book or listening to soothing music, to help your body relax and fall asleep.
• Keep your bedroom dark, quiet and cool to create an optimal sleeping environment.
• If you have trouble falling asleep, try breathing exercises or meditation to calm your mind.
• Consistency is key! Try to teach yourself to go to bed at the same time every night, even on weekends, to help your body get used to a regular sleep pattern.

Go outside regularly for fresh air and sunlight:

• By taking a daily walk in the morning or afternoon, you will not only get some exercise, but you will also catch sunlight which can help with the production of vitamin D.
• Breathing fresh air during a walk can give you energy and improve your mood.
• The light from the sun also helps regulate your biological clock, which can contribute to a better sleep-wake rhythm.
• Try to enjoy nature on your walks to relax your mind and reduce stress.
• Don't forget to protect your skin from the sun by using sunscreen, especially if you are outside for long periods of time.
• Make walking a daily habit, whether it is a short walk in the neighborhood or a longer trip in nature. It will certainly contribute to your overall well-being and health.

Take a nap, but keep it short:

• Planning one nap of 20-30 minutes having lunch can help restore your energy and improve your alertness without falling into a deep sleep.
• Make sure your nap is no longer than 30 minutes to avoid falling into a deeper stage of sleep, which can lead to drowsiness and difficulty waking up.
• Choose a quiet and comfortable place to nap, preferably away from noise and bright lights, to create a relaxing environment.
• Try to take a nap at the same time and for the same duration every day so that your body can get used to it and it becomes an effective way to restore your energy.
• After the nap, you can get some fresh air or drink some water to feel alert and refreshed for the rest of the day.

Eat foods rich in iron and vitamin B12:

• Adding foods like spinach, eggs, fish and whole grains to your meals can give you a natural energy boost.
• Spinach is packed with nutrients like iron and magnesium that can increase your energy and reduce fatigue.
• Eggs are a good source of protein and also contain important nutrients such as vitamins B and D, which can help stabilize your energy levels.
• Fish, especially oily fish like salmon or mackerel, contains omega-3 fatty acids that are good for your heart and brain, and can boost your energy.
• Whole grains, such as whole wheat bread, pasta or rice, provide long-lasting energy due to the complex carbohydrates they contain.
• Try to include these foods in your meal plan to get a healthy and balanced source of energy and feel energized throughout the day.

Avoid sugary snacks and drinks that temporarily boost your energy levels and then crash them:

• Choosing healthy snacks such as nuts, fruits or vegetables can help keep your energy levels stable throughout the day.
• Nuts, such as almonds or walnuts, contain healthy fats, protein and fiber that can keep you feeling full for a long time and keep your energy levels high.
• Fruits, such as berries, apples or bananas, are natural sources of sugars and fiber that can provide a quick energy boost and provide you with long-lasting energy.
• Vegetables, such as carrots, cucumber or peppers, are low in calories but high in nutrients and can provide you with a healthy nibble option to satisfy your hunger.
• Make sure you have healthy snacks on hand so you don't reach for unhealthier options when you feel an energy dip coming on.
• Eating healthy snacks regularly can improve your concentration and productivity and reduce fatigue throughout the day.

Try to find a hobby or activity that gives you energy:

• It's important to set aside time each week for activities you enjoy, such as painting, gardening or exercising, to boost your energy and creativity.
• Regularly engaging in activities you enjoy can reduce stress and improve your mental well-being.
• Painting can be a way to express your creativity and experience a sense of satisfaction by creating something new.
• Gardening can be relaxing and connect you with nature, which can help calm your mind and renew your energy.
• Exercise is not only good for your physical health, but can also release endorphins that improve your mood and make you feel more energetic.
• By consciously making time for these activities, you give yourself the chance to recharge and gain new energy for the rest of the week.

Ensure sufficient social interaction:

• Scheduling regular appointments with friends or family, calling someone or participating in social activities can help you feel connected and increase your energy.
• Social interaction can have a positive impact on your mood and well-being, and can give you a feeling of support and connection.
• By connecting with others, you can gain new energy and refresh your mind by sharing experiences and having fun conversations.
• Signing up for social activities, such as a hobby group, sports team, or volunteer work, can also help you meet new people and expand your social circle.
• Don't forget to make time in your busy schedule for social connections, as this can contribute to a sense of happiness, fulfillment, and energy in your life.

Limit multi-tasking:

• It is important to focus on one task at a time to be effective and avoid overload.
• Using to-do lists can help you stay organized and keep a clear overview of the tasks you need to accomplish.
• By breaking down tasks into manageable chunks and setting priorities, you can work more efficiently and manage your time more effectively.
• Try to minimize distractions and focus completely on the task at hand before moving on to the next one.
• Checking off completed tasks on your to-do list can provide a sense of satisfaction and motivation to continue with your tasks.
• By consciously tackling one task at a time and staying organized, you can reduce stress and become more productive in your daily activities.

Listen to your body and rest when necessary:

• It is important not to focus blindly on your to-do list; take regular short breaks and listen for signals of fatigue to avoid overexertion.
• By taking regular breaks from your work or tasks, you can maintain your energy levels and prevent mental fatigue.
• Listen to your body and mind; if you notice signs of fatigue, take time to rest and recharge before continuing.
• Short breaks can help increase your focus and productivity when you return to your tasks, allowing you to work more efficiently.
• Use your breaks to exercise, have a drink or get some fresh air so that you can relax both physically and mentally.
• By finding a good balance between work and rest, you can prevent yourself from becoming overloaded and you can continue to perform effectively in everything you do.

Try to think positively:

• Writing down three things you are grateful for every day, or focusing on positive thoughts, can increase your energy and resilience.
• By focusing on gratitude and positivity, you can shift your mindset to appreciating the good things in your life and finding joy in small moments.
• Expressing gratitude can improve your mood and reduce stress, giving you more energy and resilience to deal with challenges.
• Positive thoughts contribute to a healthier life and have a powerful effect on your mental wellbeing and can help you to be more optimistic and resilient.
• Take some time every day to reflect on the positive aspects of your life and to show gratitude for the good things you experience.
• By consciously focusing on gratitude and positivity, you can cultivate a positive mindset that strengthens your energy and resilience in everyday life.

Avoid strenuous exercise just before bedtime:

• Plan intense workouts earlier in the day and opt for relaxing activities like stretching or yoga in the evenings.
• Intense workouts in the morning can increase your energy, boost your metabolism and help you start the day full of energy.
• Choosing relaxing activities like stretching or yoga in the evening can help calm your body and mind and prepare you for a good night's sleep.
• Stretching and yoga can help reduce tension in your muscles, improve your flexibility and promote relaxation after a long day.
• Alternating intense workouts with relaxing activities can contribute to a balanced exercise regimen and can help support both your physical and mental well-being.
• Listen to your body and choose the right activity at the right time of day to get the most out of both your training and rest periods.

Find your right nutritional balance:

• Make sure your meals are a have a good balance of proteins, carbohydrates, vegetables and healthy fats to keep your energy levels stable throughout the day.
• Fruit or nuts can be a useful option to snack on and prevent hunger pangs.

Visit a doctor if your fatigue persists or is severe:

• Make an appointment with your doctor for a general check-up and discuss any persistent fatigue complaints.
• A regular check-up with your doctor can help to detect and treat any health problems early.
• Fatigue symptoms can have a variety of causes, from sleep deprivation to underlying medical conditions, so it is important to discuss this with your doctor.
• Your doctor can advise you on possible causes of fatigue and develop a treatment plan to improve your energy levels.
• By being actively involved in your health and regularly seeking medical advice, you can proactively work on maintaining a healthy lifestyle and optimizing your well-being.

Ensure a good balance between work and private life:

• Schedule free time in your calendar, set limits on work-related activities, and take regular breaks to relax.
• Including free time in your agenda is essential to create a balance between work and relaxation and to prevent burnout.
• By setting boundaries around work, such as answering emails outside of work hours, you can prevent work from taking over your entire life.

Take time to relax and recover after a busy day or week:

• Set aside time for yourself after work such as a warm bath, reading or meditation to release stress and recharge for the next day.
• Self-care is essential for maintaining a healthy balance between body and mind, and can help reduce stress and improve your well-being.
• Taking a warm bath can be relaxing and help your muscles relax, allowing you to de-stress both physically and mentally.
• Reading or meditating can help you calm your mind, let go of negative thoughts, and experience a sense of calm and inner peace.
• Consciously take time for self-care activities, such as listening to soothing music, writing in a journal, or doing breathing exercises, to nurture and revitalize yourself.
• By regularly making time for self-care, you invest in your own well-being and resilience, making you better able to deal with the challenges of everyday life.

• Planning weekend getaways more often can be a great way to relax, recharge and pamper yourself.
• A short vacation offers the opportunity to escape the daily grind, explore new places and spend quality time with yourself or loved ones.
• Whether you choose a city trip, a stay in nature or a relaxing wellness weekend, a weekend away can help you recharge your batteries and refresh your mind.
• Planning short getaways can also help create wonderful memories, strengthen relationships and promote your overall well-being.
• Remember to plan in advance and choose a destination that suits your interests and needs so you can make the most of your weekend getaway. Have fun!

• Taking time for your partner is essential for strengthening your relationship and creating beautiful memories together.
• Whether it's a romantic dinner, a walk together or just quality time at home, investing in your relationship can strengthen the bond between you.
• Consciously take the time to listen to each other, share each other's interests and undertake activities together that you both enjoy.
• Communication and attention to each other are important pillars for a healthy relationship, so make room in your agenda to connect and enjoy each other's company.
• Whether it's small gestures of love and appreciation or planning special outings or weekend getaways, show your partner that you care about them and want to make time for them.

• A holiday is intended to completely relax and distance yourself from work and obligations.
• It is important to give yourself the opportunity to relax, recharge your batteries and recharge your batteries during holidays.
• By distancing yourself from work and activities, you can recover mentally and physically and be better able to get back to work with fresh courage.
• During holidays, it is wise to consciously choose activities that make you relaxed and happy, so that you can really enjoy your free time.
• By giving yourself the space to not be busy with work, you can also get in better touch with yourself and your own needs and wishes.