<p><span>In this article you will learn the following</span><br></p><p>-<b data-redactor-tag="b">22 Types of Exercise you must include to be healthy, fit and fine</b></p><p><b data-redactor-tag="b">-12 tips for developing Healthy Food Habits</b></p><p>-<b data-redactor-tag="b">9 Important Medical Intervention to go for</b></p><p>-<b data-redactor-tag="b">7 tips to develop Healthy Sleep habits </b></p><p>-<b data-redactor-tag="b">3 most important Work stress reduction</b></p><p>-<b data-redactor-tag="b">36 tips to Practice good self-care </b></p><p><b data-redactor-tag="b">-24 Symptoms when you have extreme Fatigue– get immediate expert medical help if you have these for long time</b></p><p>Fight Fatigue Exhaustion Tiredness</p><p><b data-redactor-tag="b">Each one of us experience tiredness fatigue and exhaustion - time to time. </b></p><p><b data-redactor-tag="b">But if you are perpetually tired, fatigued and exhausted </b>– which does not get relieved by rest, relaxation and sleep - <b data-redactor-tag="b">you may have an underlying medical condition.</b></p><p><b data-redactor-tag="b">It is not be very easy to diagnose the triggering physical and psychological issues</b>- even for the best of super-specialists medical and healthcare professionals.</p><p><b data-redactor-tag="b">I have consulted different specialists – few of whom are recognized as global-experts and undergone the battery of tests</b> that they suggested – to find cure for my continuous state of physical exhaustions and brain-fog state since last 10+ years – did not help much.</p><p><b data-redactor-tag="b">I found that many of the specialist prescribe – anti-depressants [</b>which makes the brain-fog and fatigue issue worse] - <b data-redactor-tag="b">in addition to the medications for the medical-issues –</b>– for my diagnosed medical conditions – like auto-immune-disorder, allergic rhinitis, enlarged-prostate, POIS, Hypertension and a tendency to get high triglyceride and cholesterol levels </p><p><b data-redactor-tag="b">Vitamin and other supplement does not have any value in treating the chronic fatigue and exhaustion</b> – these works only when it is for the exact deficiency that you are battling with and which is making you feel miserable.</p><p><b data-redactor-tag="b">I have tried alternative medicines – like Ayurveda and homeopathy and discovered that</b> – it cures only those what would on its own your body's immune system would get rid of.</p><p><b data-redactor-tag="b">I also found that in an emergency and for all major illness - only the most researched and scientific methods of treatment – where the doctors have to undergo rigorous years of training and studies in allopathic system</b> - comes to your rescue – the Ayurveda and homeopath are more of belief, hearsay and folklore – rather than actual studies of validation.</p><p><b data-redactor-tag="b">In fact consuming GILOY [a very popular plant whose leaves have magical power] - enlarged my prostate at 49 years age without any reason – </b>after that only I read a report of Tata Memorial Hospital where they found instances of lever and other organ damages due to giloy.</p><p><b data-redactor-tag="b">After researching, experimenting, testing and validating them for me – I have created a list of intervention</b> that works for me and would work for you as well.</p><p><b data-redactor-tag="b">You have to understand and accept that many people feel tired because of their</b> - unhealthy-lifestyle habits, poor and unhealthy eating habits and sleep-disorders. Excessive Stress creates symptoms of real pain and other illnesses.</p><p><b data-redactor-tag="b">This article is about fighting your tiredness which may not have any undiagnosed medical issue</b> – although in you would also get benefitted even if you have any such disorders.</p><p><b data-redactor-tag="b">24 Symptoms when you have extreme Fatigue– get immediate expert medical help if you have these for long time– </b>it is only and indicative sample list</p> <ul><li>1.Depression </li> <li>2.Lack of desire to do the activities you once enjoyed </li> <li>3.Trouble concentrating or focusing </li> <li>4.Very low energy and motivation</li> <li>5.Nervousness, anxiety and irritability</li> <li>6.Muscle pain and weakness Tired legs, Whole body tiredness, Stiff shoulders</li> <li>7.Tired heavy and burning eyes</li> <li>8.Boredom and restlessness</li> <li>9.Impatience, irritation, frustrations, low self-control</li> <li>10.Inability in exercising your willpower</li> <li>11.Check if you have these Symptoms of mental-emotional exhaustion -Low emotional resilience</li> <li>12.Feeling stressed or anxious </li> <li>13.Lack of patience and irritability with other people</li> <li>14.Feelings of helplessness</li> <li>15.Chronic feelings of being overwhelmed</li> <li>16.Low motivation</li> <li>17.Suicidal thoughts</li> <li>18.Sleep issues - such as sleeping too much or too little</li> <li>19.Unexplained aches and pains, such as headaches or muscle pain</li> <li>20.Increased arguments with loved ones</li> <li>21.Feeling distracted or on edge when spending time with loved ones</li> <li>22.Using substances, such as alcohol, as a coping mechanism, </li> <li>23.Memory difficulties </li> <li>24.Procrastinating important actions and decisions</li></ul> <p><b data-redactor-tag="b">12 tips for developing Healthy Food Habits</b></p> <ul><li>1.Always begin your day with healthy breakfast – don't skip breakfast </li> <li>2.Follow a fixed schedule to have your main meals – unless it is an emergency follow it as disciplined habit</li> <li>3.Eat small portions of healthy snacks, in between the meals – you will have to make list of this and keep the ingredients ready with you</li> <li>4.Eat more of healthy fish – otherwise take Cod-lever oil and salmon oil for getting DHA, omega-3 supplement</li> <li>5.Increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet</li> <li>6.Reduce the amount of high fat, high sugar and high salt foods.</li> <li>7.<b data-redactor-tag="b">Don't overeat – large meals can drain your energy</b> - Instead of eating three big meals per day, try eating six mini-meals – you may find it easier to lose excess body fat if you follow this method</li> <li>8.Eat iron rich foods to beat iron-deficiency or anemia</li> <li>9.Eat a combination of protein and carbohydrates for lunch -Carbohydrates provide glucose for energy and Protein helps keep your mind attentive and alert</li><li>10. Eat Nuts, Raisins and Seeds regularly</li><li>11. Have Eggs, Bananas, Oats, Chia seeds,watermelon and pumpkin seeds</li> <li>12.Avoid these Foods – highly processed foods, artificially sugary foods, white bread, baked goods etc.</li></ul> <p><b data-redactor-tag="b">22 Types of Exercise you must include to be healthy, fit and fine</b> [please talk with your doctor especially if you are above 50 years of age and have medical conditions about the type of exercise good for you]</p> <ul><li>1.Get all forms of exercises – Strengthening, cardiovascular exercises, strength training, stretching, and aerobic exercises</li> <li>2.Include the following in your exercise regime – Yoga, Walking, Swimming, Running, Cycling, Dance, Tai chi, Supervised and under medical guidance Weightlifting, Abdominal exercise, Water aerobics, Weight training, Hiking, Squats, Rowing, Push-up and Plank</li> <li>3.Start small Build it up gradually of moderate-intensity exercise</li> <li>4.When you can't go out – keep ways to do enough at home – even in small space</li></ul> <p><b data-redactor-tag="b">9 Important Medical Intervention to go for</b></p> <ul><li>1.<b data-redactor-tag="b">Get yourself checked out medically to Rule out health problems –</b> especially if you have issues and go for the proper treatment</li> <li>2.Find out if there are medications which might be making you feel tired – in my case it is statin-drugs, BP-medication, allergy-medicines</li> <li>3.Try out Vitamins and supplement only under medical advice</li> <li>4.Maintain healthy weight -Lose weight to gain energy if you are overweight and obese</li> <li>5.Manage your diabetes, blood pressure and allergies – for more energy</li> <li>6.Seek treatment for substance abuse</li> <li>7.Share your fatigue issues you're your doctor and request him/her change your medicines</li> <li>8.Go for mental healthcare and therapy</li> <li>9.Take treatment for burnout, Chronic stress, Mental health conditions, Physical injuries and illnesses, anxiety, frustration, panic</li></ul> <p><b data-redactor-tag="b">7 tips to develop Healthy Sleep habits </b></p> <ul><li>1.Eat dinner at least 3-4 hours before going to bed </li> <li>2.Avoid caffeine and alcohol in the evening </li> <li>3.Go to sleep and wake up at the same times every day, including on weekends </li> <li>4.Keep your bedroom cool, quiet and dark </li> <li>5.Shut off mobile and laptop at least 1 hour before</li> <li>6.Find a way to relax and make your brain calm while lying down on the bed waiting for sleep</li> <li>7.Avoid sleeping pills – I had to suffer for almost 2 years when I gave up on my using sleeping pills habit of 10+ years – after realizing the negative effects</li></ul> <p><b data-redactor-tag="b">3 most important Work stress reduction</b></p> <ul><li>1.Do the hardest task when you have the maximum energy and clarity in the day – follow your body clock</li> <li>2.Change your job [if possible] in an organization- which prioritize employee well-being and work-life balance, work with colleagues who support one another and offer positive feedback</li> <li>3.Avoid multitasking and taking too much responsibilities and doing too many tasks at once</li></ul> <p><b data-redactor-tag="b">36 tips to Practice good self-care </b></p> <ul><li>1.<b data-redactor-tag="b">Ask yourself </b></li> <li>I.Are you creating unnecessary stress for yourself </li> <li>II.Are you preoccupied with commitments and pressures that does not give you enough time for fun and relaxation</li> <li>III.Are there ongoing problems in your life that may be causing prolonged anxiety or depression </li> <li>IV.Would seeking professional help reduce these <a name="unprocessed-foods"></a></li> <li>2.Identify your stress factors and triggers </li> <li>3.Learn to manage and Reduce your stress-levels to boost-up your energy </li> <li>4.<b data-redactor-tag="b">Check if you are feeling bored – then create activities to remain engaged meaningfully</b></li> <li>5.Never take long naps in the day especially in the afternoon and evening time</li> <li>6.Get involved in social groups</li> <li>7.Volunteer for good social causes</li> <li>8.Participate in activities you enjoy</li> <li>9.De-clutter your physical surroundings Make yourself organized</li> <li>10.Practice progressive muscle relaxation and meditation techniques that work for you </li> <li>11.Learn how to relax Learn to do nothing </li> <li>12.Relax with your family, friends and social circle</li> <li>13.Take breaks and vacations </li> <li>14.Use aroma therapy to feel energized</li> <li>15.Use Talk-therapy to beat fatigue – by chilling out with people who uplift you</li> <li>16.Take mid-day short nap of maximum 30 minutes</li> <li>17.Get rid of the self-destroying habits of smoking and alcohol</li> <li>18.Have caffeine in low to moderate quantity</li> <li>19.Avoid caffeinated and carbonated sweetened drinks</li> <li>20.Drink more water for better energy </li> <li>21.Learn to Have more fun </li> <li>22.Move more -sit less </li> <li>23.Take steps to address your Workplace issues – demanding jobs, conflicts at work and burnout </li> <li>24.Ask for help from your loved </li> <li>25.Adjust your expectations both from yourself as well from others - Be realistic</li> <li>26.Travel and explore</li> <li>27.Stop Overcommitting</li> <li>28.Deal with your negative habit of Perfectionism</li> <li>29.Do the most important work first </li> <li>30.Make a list of important tasks you need to accomplish </li> <li>31.Keep the to-do list simple and realistic</li> <li>32.Rethink the way you expend your energy</li> <li>33.Learn to avoid overthinking and overanalyzing</li> <li>34.Learn how to tackle rumination and avoidance</li> <li>35.Learn how to deal with your daily irritations, frustrations and worries as well as anxieties</li> <li>36.Identify your own self-sabotaging behaviors – and work on them to create an empowering and healthy mindset and attitude</li></ul><div>#FightFatigueExhaustionTiredness, #symptomsofextremefatigue, #howtoreduceyourworkstress, #typesofphysicalexerciseyoumustdo, #howtobehealthyfitandfine, #developinghealthyfoodhabits, #developinghealthysleephabits, #tipstopracticegoodselfcare, #importantmedicalinterventiontoseek, #reduceyourstressnaturally, #indentifyingyour<b data-redactor-tag="b">underlyingmedicalcondition</b><span class="redactor-invisible-space"></span><br></div>