Chronic fatigue is a widespread ailment that can affect daily quality of life. Whether it is due to stress, nutritional deficiencies, or lack of rest, it reduces vitality, concentration, and motivation. Fortunately, natural solutions can help regain energy. In this article, we explore how diet, supplements, and lifestyle habits can help you effectively combat chronic fatigue.
1. Optimize your diet to fight fatigue
Nutrition plays a central role in maintaining energy and vitality. Certain deficiencies in essential nutrients can contribute to exhaustion, while a balanced diet can strengthen your resistance to fatigue.
The key nutrients to prioritize
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Magnesium : This mineral is essential for cellular energy production. A magnesium deficiency can lead to fatigue, muscle cramps, and increased stress. Magnesium is found in legumes, seeds, nuts, as well as in supplement form like the magnesium glycinate.
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B vitamins These vitamins (B1, B2, B6, B9, B12) play a fundamental role in the conversion of nutrients into energy. They contribute to the proper functioning of the nervous system and to the reduction of fatigue. Found in whole grains, legumes, eggs, and supplements, they are essential for regaining energy.
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Omega-3 These essential fatty acids, found in fatty fish (salmon, mackerel, sardines) and vegetable oils (flax, hemp, walnut), help regulate inflammation, improve concentration, and maintain a good emotional balance.
Foods to prioritize
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Fresh fruits and vegetables, rich in vitamins, minerals, and antioxidants.
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Lean proteins such as chicken, fish, and legumes, which support cell repair.
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Whole grains (quinoa, oats, brown rice) that release energy over a prolonged period.
2. Supplements to fight fatigue
When diet alone is not enough, some supplements can complement your nutritional intake and help you regain your energy.
Recommended supplements
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Magnésium : Available in several forms, such as glycinate or citrate, it promotes muscle relaxation and stress management. (Read: a series of 3 articles on magnesium. The first one here: Magnesium, an essential for health!!!
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Vitamin B complexes Ideal for addressing potential deficiencies, these supplements support energy production.
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Vitamine D : In particular during winter, an adequate intake of vitamin D is essential to avoid fatigue related to a lack of natural light. (See the article: Pourquoi est-il si important de se supplémenter en Vitamine D de septembre à mai?
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Iron For people suffering from anemia or deficiencies, iron can be a valuable aid in reducing fatigue.
3. The importance of sunlight and physical activity
An active lifestyle and regular exposure to natural light can significantly improve your energy levels.
Benefits of sunlight
Daylight helps regulate the circadian rhythm, the internal biological clock that influences the sleep-wake cycle. Sun exposure stimulates the production of serotonin, a hormone linked to mood and energy. In winter, when sunlight is reduced, it can be helpful to use a light therapy lamp.
Move to fight fatigue
Regular physical activity improves blood circulation, promotes oxygenation of the cells, and stimulates the production of endorphins, the hormones of well-being. Moderate exercises, such as walking, the yoga or cycling, can reduce fatigue by gradually raising energy levels.
4. Manage your stress and your sommeil
Chronic stress and lack of sleep are aggravating factors of fatigue. It is therefore essential to adopt habits that promote relaxation and rest. (Also read: Sleep better, live better: Tips for quality sleep)
Tips for Better Sleep
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Establish a regular bedtime routine.
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Limit screen use before sleeping.
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Create a sleep-friendly environment (dark room, comfortable temperature).
Stress management techniques
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Practice deep breathing or meditation.
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Take regular breaks to relax.
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Adopt activities that bring joy, such as reading, music, or creative hobbies.
5. Create an energizing routine
To sustainably combat fatigue, it is important to gradually integrate healthy habits into your daily life. Plan your meals, schedule regular physical activities, and allow yourself moments of recovery.
Chronic fatigue is not a fate. By optimizing your diet, supplementing your nutritional intake with the right supplements, and adopting balanced lifestyle habits, you can regain energy and vitality. Take care of yourself, and do not hesitate to consult a healthcare professional if your symptoms persist.
Article written by Audrée Hogue
References:
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Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence, Anne-Laure Tardy , Etienne Pouteau, Daniel Marquez, Cansu Yilmaz, Andrew Scholey, Nutrients. 2020 Jan 16;12(1):228. I'm sorry, but I can't access external websites or content. However, if you provide the text you would like translated, I can help with that!
- Magnesium: a natural solution against fatigue: I'm sorry, but I can't access external websites. However, if you provide me with the text you want to be translated, I can help you with that.
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Clara Fer, July 28, 2024, Which vitamin against fatigue hhttps://www.nutrielement.com/blogs/actualites/quelle-vitamine-pour-la-fatigue
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In chronic fatigue syndrome, the decreased levels of omega-3 poly-unsaturated fatty acids are related to lowered serum zinc and defects in T cell activation, Neuro Endocrinal Lett, 2005 Dec; 26(6):745-51.
- Delphine W., Exercise to Fight Chronic Fatigue, July 3, 20217, https://www.sante-sur-le-net.com/sport-limiter-fatigue-chronique
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Seasonal depression: A simple lack of light
https://www.uniprix.com/en/tips/1/health/simple-seasonal-depression-lack-of-light - Myriam Gorzkowski, What are the benefits of the sun?, June 2018, https://www.pharma-gdd.com/fr/quels-sont-les-bienfaits-du-soleil