Feeling tired and fatigued can make even simple tasks feel overwhelming. If you feel this way, it’s only natural you may be seeking ways to boost your energy levels.
Fatigue can have many causes, and it can be temporary and related to your activity levels, or persistent and long lasting.
Short-term, temporary fatigue may be related to factors like:
- lack of sleep
- physical exertion
- mental stress or anxiety
- restrictive nutrition
Meanwhile, long-term or chronic fatigue may be caused by:
- physical health conditions
- mental health conditions
- environmental factors
Underlying conditions may require professional guidance and treatment. Natural strategies may also help both temporary and persistent fatigue. Here are a few you may consider.
Nutrient-dense diet
When you feel weak and tired, a nutrient-dense diet can be your friend. Conversely, a diet that lacks the calories and nutrients you need can be a foe.
A 2020 review linked malnutrition and undernutrition with increased chronic fatigue in older adults.
In addition to getting enough energy to fuel your day-to-day life, a 2020 narrative review suggests that getting enough of these vitamins and minerals may be especially important for reducing fatigue:
- B vitamins
- vitamin C
- iron
- magnesium
- zinc
The Dietary Guidelines for Americans explain that a nutrient-dense diet supports good health. They recommend limiting alcohol and foods and drinks high in added salt and saturated fat. Instead, they suggest focusing your diet on:
- fresh vegetables and fruits
- grains, especially whole grains
- lean proteins, including soy, legumes, and lean meats
- dairy, especially low fat options
- natural oils from nuts, seafood, and vegetables
These foods may help provide the nutrients your body and mind need to thrive and stay energized.
If you feel your diet is optimal and you still feel tired all the time, consider visiting a healthcare professional for a nutritional deficiency test. In some cases, you may be eating the right things, but your body may not absorb the nutrients it needs. Supplementation may be a solution, but a deficiency needs to be confirmed first.
Regular physical activity
If you want to reduce fatigue naturally, regular physical activity is a game changer.
The Physical Activity Guidelines for Americans confirm that regular physical activity can benefit your energy levels, for instance by improving:
- sleep quality
- perception of well-being and quality of life
- physical function
- mental capabilities like attention and processing speed
This is true both for people dealing with temporary tiredness and those with chronic fatigue — even if it’s linked to health conditions. A few examples include:
- Cancer: Moderate to vigorous cardio with or without moderate to hard resistance training appears to improve chronic cancer-related fatigue, as evidenced by a 2017 systematic review of 20 articles in men with prostate cancer. Plus, a 2018 study in people with breast or colon cancer found that regular exercise during chemotherapy could minimize fatigue around the time of treatment and many years into the future.
- Multiple sclerosis (MS): A 2015 systematic review that analyzed 36 trials including 1,603 people with MS suggested that exercise, particularly endurance training with or without resistance training, is a safe way to reduce fatigue.
- Kidney disease: A small 2023 intervention study in 34 adults with chronic kidney disease found that following an exercise program for just 4 weeks improved energy and fatigue.
Getting more exercise may not be a suitable approach if the cause of your fatigue is physical overexertion. As described by a 2021 review, overtraining can be a cause of fatigue in itself.
Before starting a new training regimen, it’s best to consult a healthcare professional who can provide tailored advice and ensure that your exercise plan is right and safe for your health and goals.
Generally, the Physical Activity Guidelines for Americans recommend that adults get:
- at least 150–300 minutes of moderate-intensity cardio exercise per week, at least 75–150 minutes of vigorous-intensity cardio exercise per week, or an equivalent combination of both
- at least two days of resistance training per week to strengthen your muscles
Optimal sleep hygiene
Whether you’re dealing with short-term sleep disturbances or chronic sleep disorders, optimizing your sleep hygiene is paramount.
As described by a 2017 review with information from 97 studies, getting too little sleep has a range of immediate and long-term effects on your mind and body, including sleepiness. Getting more shuteye can be an effective way to get rid of extreme fatigue fast if a lack of sleep is the culprit.
There are many ways to optimize your sleep. A 2021 review of 35 studies found that these are some effective strategies:
- maintaining consistent sleep and wake times
- practicing relaxation techniques like calming music, aromatherapy, massages, and mindfulness before bed
- getting regular exercise
- ensuring your sleeping area is quiet, or using white noise
Plus, an older 2014 review recommends that you avoid these substances for several hours before bedtime:
- caffeine
- nicotine
- alcohol
The National Heart, Lung, and Blood Institute recommends that adults get 7–9 hours of sleep each day or night, depending on the sleep schedule.
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