Ways to Fight Fatigue at Home – Foods and Routines

Last updated on June 18th, 2020

Time to Read: 10 minutes

Chronic fatigue lasts longer than temporary fatigue. Chronic fatigue is more profound, causing a constant level of weariness and tiredness that occurs over time. Chronic fatigue reduces our mental capacity and energy levels. It impacts our psychological and emotional health. Fortunately, there are ways to fight fatigue at home.

Fatigue is often associated and accompanied by a desire to hit the sack, lack of motivation, and lack of urge to do anything. Fatigue, in many cases, is also a symptom of an underlying medical condition. If this is true for you, you may be able to trace down the cause and overcome it by changing your habits and routines.

There is an endless list of the causes of fatigue. These are most often lifestyle problems or disease. 

Causes of Fatigue

Lack of Sleep

Sleep problems cause fatigue. It can be out of jet lag, working the graveyard shift, sleep apnea, reflux esophagitis, insomnia, or narcolepsy.

Mental Health

Another cause of fatigue is poor psychiatric or mental health condition. This can stem out of grief, alcohol abuse, anxiety, drug abuse, eating disorders, boredom, divorce, etc. Even the slightest level of stress can alter our mental state. Increased levels of stress can cause fatigue. Clinical depression is also another cause of fatigue and tiredness.

Drugs and Medication

Drugs and medications can also cause fatigue, like steroids, anti-hypertensive, anti-depressants, antihistamines, sedatives, anti-anxiety medications, withdrawal medications and others.

Metabolic Conditions

Metabolic or endocrine conditions also cause tiredness. Some examples are electrolyte problems, kidney disease, Cushing’s disease, anemia, liver disease, hypothyroidism, diabetes, and other similar conditions.

Heart and Lung Health

Lung and heart conditions are yet another cause of fatigue. It can develop because of pneumonia, heart conditions, congestive heart diseases, COPD, coronary heart diseases, asthma, arrhythmias, etc.


Fatigue can also develop from infections or infectious diseases like tuberculosis, malaria, different tropical diseases, HIV infection, hepatitis, flu, cytomegalovirus, glandular fever, and others.

Weakened Immune System

Diseases or treatments like chemotherapy and radiation therapy can cause fatigue. 

Nutrient Deficiencies

There are a few substances and chemical deficiencies that can also cause fatigue, such as vitamin deficiencies, poisoning, mineral deficiencies, drinking too much of alcoholic or caffeinated beverages, etc. These will hamper your sleep conditions, leaving you tired and stressed.


Another cause of fatigue is being either underweight or overweight. Obesity, as we are aware of, is a significant risk factor of many health conditions. Obese individuals will experience a higher level of fatigue than those who have a normal weight. Even being underweight is not healthy. Being underweight decreases muscle strength, which can solicit tiredness.

Fatigue is an Early Warning Signal

fatigue warning signal

The above factors do cause fatigue, but there are many lifestyle choices that further aggravate the situation. It can be a food we eat, lack of fiber and fluids in our diets, toxins acquired via food additives, pesticides, etc. 

Some people get the initial warning of fatigue through serious health conditions like cancer, heart disease, and diabetes. These health conditions and diseases are intricately connected. It is best to change your lifestyle for good and adopt a healthy one before it is too late!

Ways to Fight Fatigue

People complaining about fatigue is common. Everybody has done it at some point in their life. One of the best ways to enhance the quality of your life is to learn how to combat fatigue. Ignoring your fatigue and accepting it as part of life will only hamper your physical and mental health. 

Fatigue is a common symptom of numerous diseases and illnesses like heart diseases, diabetes, anemia, sleep apnea, arthritis, thyroid diseases, and others. If you feel drained and don’t know why, consult with your doctor. There are even some medicines that cause fatigue. Get new medications from your doctor and get rid of fatigue.

Meanwhile, there are also some excellent ways to fight fatigue at home. Getting rid of fatigue will not only increase your energy levels, but also the zest for life and aging conditions.

Exercise and Start a Workout Regime

It may seem that stress and tiredness prohibit you from exercising, but you need to get moving. Mental and emotional help can be improved through exercise. Studies show that physical activities help boost one’s energy levels, leaving a person feel rejuvenated and fresh.

Stay Hydrated

You might have read about the benefits of drinking a lot of water and how it impacts our health. Water also helps in fighting fatigue. Dehydration impairs our physical performance and zaps our energy levels. Dehydration reduces alertness and concentration. Therefore, it is vital to drink at least 8 glasses of water daily. Drink more if you are active or if it’s hot outside.

Incorporate Yoga Into Your Schedule

Adopt yoga. Yoga is a practice that boosts energy from the core. Yoga increases the level and sense of well-being, and also overall energy.

Get Adequate Sleep

Another important method through which you can fight off fatigue is to get a good amount of sleep. Try to go to sleep early. A lack of good sleep leaves a person dodgy and stressed out all day. 

While not ideal, you can make up for lost sleep at night with power naps during the day. Power naps of at least 10 minutes will aid in boosting your energy levels. Do keep in mind not to nap for more than 30 minutes. If you do, you may have more difficulty sleeping at night.

Lose Weight or Maintain a Healthy Weight

Moderate, not extreme, weight loss provides a boost of energy to a person. The slightest reduction in one’s body fat can enhance not only mood and vigor but also quality of life. 

Cut down on portion sizes, increase physical activity levels, and adopt a balanced diet plan. Eat smaller meals, but more often. Do not starve yourself. Instead, eat something every 3 hours. 

This process will help in controlling your blood sugar level and improve your digestive system, too. But do keep in mind not to eat junk and high-calorie foods.

Foods that Will Help You in Combating Fatigue and Stress

healthy food to fight fatigue

In addition to the lifestyle changes above, there are also quite a few foods are good ways to fight fatigue. These will not cure the underlying cause, but they do provide much-wanted relief.


Watermelon is a great source of hydration and a tasty one too. A good, regular dose of watermelon provides nutrients and water to help fight off fatigue, where dehydration is a common aggravator.


Add seeds in your daily diet. Seeds like sunflower seeds and pumpkin seeds contain a rich source of magnesium, which is an element to combat fatigue from its roots.


We all know oatmeal is a quick and easy breakfast fix. It is also a meal known to energize a person right in the morning only. Oatmeal contains complex carbs which are best at fueling your body and mind for hours, until your next meal.

Wheat bran cereal

It contains high fiber, which helps in increasing energy levels and also enhancing your cognitive abilities. Fix yourself a bowl of wheat bran cereal, and you are good to go all morning.


Nuts, such as butternuts and walnuts, contain high sources of omega-3 fatty acids. This provides our body with a great level of energy and also alpha-linoleic acid that is known to curb depression symptoms.


Do you know the reason behind ‘Popeye’s’ charm, energy, and muscles? One word – Spinach. This green leafy treat is filled with different nutrients like iron, which provides our body with a great energy source and helps fight different levels of fatigue.


Chicken typically better than red meat. It is a good source of lean protein, which helps in providing our body with a lot of energy. It won’t tire your digestive system like red meat.


Beans are heart-healthy food items and are also known to combat fatigue. Beans are enriched with complex carbs and fiber.


We know the effects of coffee (keeps you energized), but tea is enriched with L-theanine and also caffeine. L-theanine is a type of amino acid that helps in enhancing cognition.

Whole grains

These contain carbs and fiber that provides a burst of energy in us when consumed


They are not only cute-looking, but tasty too. They contain antioxidants and Vitamin C. Eating strawberries will help minimize free radicals and fight off fatigue.

Dark chocolate

Chocolate, an aphrodisiac and also known as God’s food, is definitely a component to fight fatigue, but only if you consume dark chocolate. This is possible because dark chocolate contains polyphenols at a high level.


Eggs are versatile. Have them for breakfast, dinner, and lunch, or even as a snack, and maintain vital nutrients like protein, vitamin B, and iron in your body. These nutrients help in providing our body with a good source of energy.


Yogurt contains live cultures, like probiotics, which help in enhancing our energy levels and killing off fatigue symptoms.

Are Energy Drinks Effective Ways to Fight Fatigue?

Television commercials are flooded with energy drink ads. Some even ‘give you wings.’ But the real question is – are energy drinks really effective? Can they boost our energy levels?

Let’s get to the bottom of this.

Energy drinks, most of them, contain a huge caffeine amount. This provides an energy boost, but only temporarily. Then there are a few types of energy drinks that contain different substances like sugar, which offer short-lived energy boost but also other problems related to health.

The sugar in these drinks will only increase your body weight, a major contributor to fatigue. Caffeine can also cause irritability, nervousness, and insomnia. It can increase your blood pressure and heart rate. This is a nice concoction for sleeplessness.

There are a few types of energy drinks that are not even recommended and certified. These are harmful for people who have high blood pressure or heart conditions. Thus, it is important to consult with a doctor before consuming energy drinks. Furthermore, children and pregnant women should stay clear of energy drinks entirely.

You can worsen the effect of energy drinks by mixing them with alcohol. Energy drinks blunt intoxication feelings, which leads you to drink more. 

Fight off Fatigue with Aromatherapy Oil

essential oil for fatigue

Aromatherapy has many benefits to offer. One of them is fighting exhaustion. There’s a trend out there for workaholics to take a day’s break and enjoy a good spa session. 

The practice of aromatherapy is about using fragrance to induce both physiological and psychological changes in our body. It is capable of stimulating senses and also increasing alertness. Aromatherapy makes use of essential oils. Some of them have properties that can improve circulation and respiration, repair the body, and also reduce stress, leaving a person refreshed and rejuvenated.

Absorption and inhalation of essential oils can affect fatigue levels in numerous ways. But it will also depend on the cause of fatigue. Physical fatigue and exhaustion a recured with essential oils that contain sedative properties. 

If fatigue is due to diminished respiration or poor circulation, then the right essential oils can prove beneficial. Sluggish lymphatic system and its incapability to remove toxins can be cured by antitoxic agents present in the essential oils.

If toxic overload is the prime cause of your fatigue, like with consumption of fatty food or alcohol, then aromatherapy through the use of juniper, white birch, angelica, sweet fennel, and grapefruit oils can help combat your fatigue. Applying or inhaling oils like chamomile, lavender, orange blossom, etc. can reduce insomnia, as they contain sedative properties. However, it is important to use only those essential oils that are certified and approved by the FDA.

Natural Ways to Fight Fatigue

Mental fatigue and exhaustion cause a loss of energy, sleep, motivation, and performance levels. Mental fatigue increases the desire to sleep (odd hours). Here are some natural ways to combat mental fatigue and exhaustion:

  • Have ginseng in the morning instead of coffee. This is effective because ginseng is a healthy and natural alternative to coffee. It helps our body to develop and enhance emotionally.
  • Add a lot of green leafy vegetables in your daily diet, for example, spinach, which contains vital minerals that help in the prevention of mental exhaustion.
  • Make a bath, adding a few drops of lavender oil, peppermint oil, or rosemary oil, 1 cup of baking soda, and sea salt, and soak in the hot tub. Fifteen minutes in it will restore your energy and heighten your mental senses.
  • Drink lemon juice or grapefruit juice, because grapefruit has properties to dispel tiredness and fatigue.

Combining Natural Ways to Fight Fatigue and Medical Assistance

Fatigue, tiredness, and exhaustion are all terms that mean almost the same. These can be symptoms to major diseases.

Chronic fatigue needs immediate attention. You should consult a doctor if you feel tired, sleepy, dodgy, and plain exhausted and stressed out all day, every day.

Apart from doctor consultation, you can combat fatigue by taking charge of your life. Change your lifestyle, add good habits, and follow a routine that includes daily exercising, a healthy diet, and healing habits. Mental and physical health are core to our well-being. 

One of the best ways to fight fatigue is often just a good diet and physical activity!