FATIGUE
WHY ARE WE ALWAYS TIRED THESE DAYS ?
“Even after 8 hours of sleep, I feel tired.”
“I barely finish my daily tasks by afternoon, my energy crashes.”
If you have ever had these thoughts, you are not alone. In recent years, especially post-pandemic, tiredness seems to be everyone’s constant companion. From young professionals and students to homemakers and the elderly, fatigue is being felt across all age groups.
There are days when just waking up and getting through the morning feels like a battle. Mental fog, dragging feet, and aching muscles have become so normal that many people ignore them until it starts affecting work, family, and overall happiness.
But here’s the truth: Tiredness is not your personality it’s a symptom. And it’s time we listen to our bodies instead of pushing through.
Fatigue is not simply sleepiness or tiredness it’s a deeper, lingering lack of energy. You may sleep well, eat decent meals, and still feel drained. Fatigue can show up in multiple ways:
Physical: Muscle aches, weakness, low stamina
Mental: Forgetfulness, lack of focus, brain fog
Emotional: Irritability, mood swings, hopelessness
Think about it have you ever experienced tiredness even after doing nothing all day? That’s mental exhaustion at work.
WHY IS FATIGUE SO COMMON NOW?
There are several reasons behind the rise in low-energy lifestyles:
1. PANDEMIC AFTERMATH
COVID-19 disrupted lives physically and emotionally. Many recovered from the virus but never felt “normal” again. Long COVID, stress, and disrupted routines still linger in the body.
2. SEDENTARY LIFESTYLE
Whether you’re a student attending classes online, a working professional glued to screens, or a homemaker managing chores indoors—movement has reduced drastically.
3. POOR NUTRITION
Skipping breakfast, drinking endless tea/coffee, eating refined snacks, or bingeing on processed food slows the body’s internal engine.
4. EMOTIONAL STRESS
Anxieties about the future, financial burdens, relationship worries all drain the mind. And when the mind is tired, the body follows.
HOW TO REJUVENATE YOUR BODY AND MIND NATURALLY
It’s time to stop ignoring the signals. These small steps can work wonders over time.
1. GIVE WARMTH TO YOUR BODY
Have you noticed how fatigue hits harder in winters or rainy days? That’s because your body is spending energy just to stay warm.
Practical Tip:
- Use a hot water bag on your back or legs especially if you work at a desk.
- Wrap yourself in cozy clothes, socks, and woolen caps. Your head is where most body heat escapes.
- Inhale warm steam if you are feeling congested.
Relatable Moment- Remember that sense of calm after sipping hot tea and wrapping a shawl around yourself on a cold morning? That’s your body thanking you for warmth.
2. SUNLIGHT IS NATURE’S ENERGY BOOST
In the rush of daily life, we often forget how powerful 10 minutes of sunlight can be.
Benefits:
- Boosts Vitamin D (essential for energy, bones, mood)
- Regulates your internal clock and sleep
- Enhances mood by increasing serotonin
Tip: Stand on your balcony or terrace in the morning with your eyes closed. Feel the warmth on your face, and take deep breaths. It’s a natural energy infusion.
3. STRETCHING TO BREAK THE FATIGUE CYCLE
Ever noticed how children stretch automatically after waking up? That’s because stretching wakes up the muscles and blood flow.
Simple Routine:
- Try the wall stretch for 1 minute after long hours of sitting.
- Do shoulder rolls, neck tilts, and hand stretches while cooking, reading, or talking.
- If lying down is possible, do Setubandhasana or Pawanmuktasana gentle yoga poses that improve circulation.
Relatable Tip: Set a timer every 60–90 minutes. When it rings, stand up and stretch for 2 minutes. Even office-goers or busy parents can do this without interrupting work.
4. SUPERCHARGED ENERGY DDRINKS (Homemade & Natural)
Instead of reaching for sugary or packaged drinks, make energy drinks at home.
- Rose Water Latte (Mood Lifter)
When to take: During emotional fatigue, anxiety, or low mood
Why: Rose soothes nerves and beet improves circulation
- Ginger Citrus Drink (Instant Refresher)
When to take: Mid-day slump or post-lunch
Why: Combats sluggish digestion and improves oxygen flow
- Ragi Nut Drink (Winter Energizer)
When to take: Cold mornings or post-illness recovery
Why: Rich in calcium, protein, and iron
Real-Life Example: One of my readers, a mother of two, wrote back saying the Ragi drink helped her stay energized while managing online school, chores, and her own job all from home.
5. DON’T SKIP REST MICRO-BREAKS MATTER
Many people believe “rest is laziness.” But science says rest is productive.
Even 5-minute rest breaks every 2 hours can:
- Reset your nervous system
- Improve attention span
- Prevent burnouts
Try This:
Lie down in Shavasana on the floor or bed.
If not possible, close your eyes while sitting and follow your breath for 2–3 minutes.
Focus on your belly rising and falling.
Relatable Tip: If you’re scrolling social media, take that time to lie down with music instead. Your body will thank you.
6. HEAL THE MIND TO HEAL THE BODY
We often forget that the mind and body are connected. Emotional heaviness, overthinking, or unhealed grief manifest as fatigue and pain.
HOW TO MANAGE MENTAL FATIGUE:
Journal your thoughts daily dump the mental clutter on paper.
- Talk to a friend or therapist.
- Create a “worry hour” daily limit overthinking to that time only.
- Practice breathing or chant a mantra.
Yoga Says: “All diseases begin in the mind.” Heal the mind, and the body follows.
SAMPLE DIET PLAN FOR ENERGY AND VITALITY
Here’s a daily meal plan to support your energy from sunrise to sunset:
- Morning (7–8 AM)
Start with: 1 glass of warm water + lemon + 5 soaked almonds
Sunlight exposure: 15 minutes
- Breakfast (8:30–9:30 AM)
Vegetable dal cheela with mint chutney OR
Poha with peanuts + 1 banana
Herbal tea (tulsi, lemongrass)
- Mid-Morning (11 AM)
1 guava or apple
5 walnuts + 2 dates
- Lunch (1–2 PM)
1–2 millet rotis or brown rice
Dal + seasonal vegetable sabzi
Fresh salad with lemon
Buttermilk or a glass of coconut water
- Evening Snack (4–5 PM)
Rose water latte OR Ginger Citrus drink
1 small bowl roasted makhana or murmura chaat
Dinner (7–8 PM)
Khichdi with ghee or mixed vegetable soup
Light sautéed greens
Chamomile or turmeric milk before bed
Relatable Tip: Try “meal prepping” on weekends chop veggies, soak nuts, and boil dal. This makes healthy eating easier during busy weekdays.
YOUR ENERGY IS IN YOUR HANDS
Fatigue is your body’s way of whispering, “Please take care of me.” If you ignore the whispers, they become screams chronic illness, depression, or burnout.
But with small, consistent changes warmth, stretches, homemade drinks, sunlight, and relaxation you can feel youthful and active again.
Don’t wait for a perfect moment. Take charge today.
Need a Customized Diet to Boost Energy?
Every person is different. Your age, job, climate, and stress levels define your energy needs. If you’re feeling constantly drained, a personalized diet plan can change your life.
Email me at: shwet.shikha30@gmail.com
Let’s work together to build a fatigue-free, joyful you.
