Loss of energy, low energy… don’t let yourself get down. Fatigue can be eliminated with simple recipes, too often forgotten.

TAKE ASSESSMENT

If your fatigue follows physical or intellectual effort and disappears after a night’s sleep, this fatigue is normal.
Conversely, if your fatigue does not give way to rest, if it affects your morale more than your muscles, it is often a sign.
Ask yourself: is it generalized? Localized? Recent? Persistent?
Determine the reasons that could be the cause. Professional or family concerns? This questioning facilitates dialogue during our consultation.
A few hygiene rules are often enough.

BREATHE

Breathing is the first step towards relaxation and self-control.
Think about breathing more slowly and more deeply, often during the day.
While inhaling (8 to 10 seconds), concentrate on the air entering your lungs. Hold your breath for 2 seconds (hold your breath), pull your stomach in as much as possible, think of something pleasant. Relax. Do this systematically when your energy or morale are low.

REST

Take small daily breaks.
Stretch like a cat to relax your muscles.
Focus on dialogue and peaceful atmospheres. Avoid unnecessary tension and irritation, dare to get up and change rooms for a few minutes.
When you can, stay quiet for 20 minutes or take a nap.

FILL UP ON ENERGY

Your fatigue can be due to excesses as well as to poor meals. Limit fatty foods.
Eat a large meal in the morning, a balanced meal at noon and a light meal in the evening.
Take advantage of the stimulating properties of fruits and vegetables.
Focus on fiber and slow sugars (lentils, peas, pasta, etc.). They provide lasting energy and prevent energy slumps.
Drink plenty of water, toxins are eliminated, the body gains a good metabolic and cellular balance.

GET RID OF ENERGY THIEVES

Beware of stimulants (coffee, alcohol, tobacco). They eat into your mineral and vitamin reserves.
Alcohol is a false friend, the feeling of relaxation it provides is fleeting.
Fast sugars (candy, soda, etc.) give a fleeting boost and cause a strong secretion of insulin, which is difficult for the body.

EAT FRUITS AND VEGETABLES

Blackcurrants, kiwis, lemons, oranges, grapefruit contain anti-fatigue vitamin C.
Grapes, apples, pears are stimulants. Bananas have a high concentration of iron and magnesium and are therefore energy foods. Carrots, parsley, cabbages, watercress, celery, spinach are interesting restoratives. Lentils and other pulses, rich in iron and phosphorus, help fight against intellectual and nervous fatigue...

GET MOVING

A daily physical activity of 30 minutes stimulates your heart and helps it function well. Your respiratory functions are toned.
Consider relaxation techniques: yoga, aquagym, gentle gym... Practice them with competent professionals. Sport should be a pleasure.

EXPOSE YOURSELF TO LIGHT

Take advantage of the weekend to go for walks. Your mood will feel it.

SLEEP

There's nothing like a peaceful night's sleep to recover.
Lower your body temperature (warm shower, ventilated room) before going to bed.
Drink a relaxing herbal tea: linden, orange blossom, or a cup of warm milk (rich in tryptophan, an amino acid with sedative properties).
Go to bed as soon as the first signs of sleep (yawning, drooping eyelids, etc.) appear. Get enough sleep and check your bedding.

ENJOY LIFE

Take short breaks during the day.
Allow yourself moments of relaxation (reading, music, walking, etc.).
Say no
Stop feeling guilty if everything is not perfect. Get rid of unnecessary constraints. Dare to refuse an outing, extra work. Make a list of essential things to do. Keep only the priorities. Treat yourself.