Have you chalked your constant headaches and chronic fatigue up to being commonplace? Well, it may be true that a lot of your friends and family are experiencing the same conditions as you are, but that doesn’t make it normal.
Chronic fatigue and constant headache are very common issues, but they’re issues that lifestyle changes can help correct. That’s right. You can solve your problems without needing to set foot in the doctor’s office.
The first step towards addressing these problems is to understand the causes of fatigue and headaches. While they may be signs or symptoms or a more serious condition, the likely causes are pretty simple.
Most often, fatigue is caused by sleep deprivation or regular low-quality sleep. The culprit behind headaches typically involves diet and hydration, while another big cause is often stress (known as stress headache).
Here are 12 tried-and-true methods for tackling the common culprits behind chronic fatigue and constant headaches. If you’re suffering from either (or both), give these methods a try!
Our bodies are made up of mostly water. When we’re not drinking enough water on a regular basis, the first sign of it is more frequent headaches. Keeping yourself hydrated is a way to starve off a number of medical problems, including headache and fatigue.
Get enough sleep
When we’re constantly feeling tired, usually the obvious cause is that we’re not getting enough sleep. The eight hours guideline is not just an old wives’ tale your mother told you when you were in school. It’s a guideline that rings true even in adulthood. Aim for a sound eight hours of sleep a night!
Get good enough sleep
For people who seem to sleep enough but still can never manage to beat the fatigue, the next thing to look at is sleep quality. To get good sleep, you should stop using screens at least thirty minutes before bed time, have a sufficiently dark and quiet room, and keep a slightly cool air temperature.
Establish a routine
Routines can never be overestimated. Our bodies and minds alike love to follow routines. Keep a regular waking/sleeping schedule, eat at regular times, and exercise at the same times every week. You might find that your body adapts to it quite well and you feel less tired and experience less stress headaches over time!
Treat food as fuel
“You are what you eat,” is what the food pyramid posters in the doctor’s office when you were a kid said. Turns out, there’s some merit to that claim. If we’re constantly filling our bellies with garbage food like pizza, sweets, and fast food, we’re also going to feel like garbage. Treat your food as fuel and your body will burn it as if it is. You might find you had a much higher capacity for energy than you had thought possible!
Add natural energy sources to your diet
Sometimes, a well-rounded diet with enough protein isn’t enough. There are some energy-boosting, headache-busting foods such as citrus, ginger, and ginseng that help your body get the extra boosts of natural energy that it needs.
Get your body moving
Staying active regularly gets your blood flowing and muscles flexing. When you do this, you train your body to be able to handle more activity. After some time, it’ll take more and more activity for you to feel tired and depleted. By exercising regularly, you’ll naturally generate more energy and your body will be able to use what energy you have in a more efficient manner.
Use the rainbow!
Eat fruits and vegetables that range in color. Color in produce is indicative of what vitamins and minerals are the most present. When you eat a range of foods, you’re giving your body the variety of vitamins and minerals that it needs to operate properly. If you can’t accommodate a variety, take a multivitamin.
Give yoga a try
Yoga is great for starving off headaches because it helps you relieve stress in a physical and mental way. A long practice just once a week or a small practice (5-10 minuntes) once a day is enough to drastically reduce the stress and tension headaches you experience.
Ditch the naps
Naps are best in short bursts. The misconception here is that naps contribute to your overall time spent sleeping. In reality, naps can make it harder for us to get quality sleep at night and end up just making us feel more fatigued overall.
Allow yourself time to relax
Like yoga, allowing ourselves enough time to relax and unwind every day helps keep stress at bay and clears our heads of the fast-paced lives we live. Less stress results in less headaches and more energy. Don’t feel guilty for letting yourself have your me-time!
Limit your screen time
The blue light from screens in our laptops and phones stresses our eyes and makes us feel tired. It also has a long-standing reputation of creating stress and tension headaches. Try to keep your screen time to under four hours a day and take frequent breaks to give your eyes a rest.
It’s recommended that every thirty minutes or so, you should focus on a point that’s at least ten feet away. This helps orient your eyes and keep them from feeling tired and strained.
These methods are general methods that tackle the underlying causes of common conditions like chronic fatigue and constant headache. If you’ve gone through the list and checked the boxes, and still are suffering from these conditions, it unfortunately might be time to visit your doctor.
While they’re typically very easy to address the cause of, sometimes headaches and fatigue are signs of a more serious problem. Trying the suggestions on this list will help you narrow down whether your headaches and fatigue are a lifestyle problem or a medical issue. Good luck!
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