These 5 science-backed tips to finally “get rid of fatigue”

Fatigue is a frequent reason for consultation, some even say that it is the evil of the century. One thing is certain. this condition affects almost the entire population to varying degrees, including all social categories. According to INSV/Fondation Vinci Autoroutes in 2024 According to a survey conducted in March, one in two French people reported having (or experiencing) sleep disorders. Sometimes this phenomenon can become chronic and become a real vice every day. So it is difficult to get rid of it.

In their book Relax (published by Marabout), Professor Guillaume Millet, Professor of Exercise Physiology at the University of Saint-Etienne, Dr. David Houpin, Sports Physician at the University Hospital of Saint-Etienne, and Dr. Baptiste Morel, Lecturer at the Mont Blanc University of Savoie, offer us: A glimmer of hope, not by promising the moon or selling the virtues of yet another “perliminpine dust”, but simply by proposing sustainable solutions backed by science. To make you want to delve into the bookstore and explore what the word “fatigue” really means, here are some of their valuable tips.

End “decision making” fatigue

Fry or puree? A jacket or a jacket? Thriller or romcom? Indecisiveness is sometimes dangerous, causing what sleep experts call “decision fatigue.” “Willpower, like muscle, ends up wearing out if it’s overexerted,” the authors note. Indeed, faced with the range of possibilities offered by our consumer society, it is difficult to decide and be confident in one’s judgment. To save as much as possible, scientists share the recipes of those who decided to get rid of this mental burden. So we learn that politicians like Barack Obama or tech executives like Mark Zuckerberg save their clothing choices for their public appearances and always opt for the same outfit. The former American president always appears in a black or gray suit.

For others, decision fatigue occurs online in social media as they absorb our attention and our time, surfing from page to page. Not to mention that they also cause a feeling of guilt. People who suffer from it sometimes manage to get rid of it by simply leaving their smartphone behind. If you can’t do that, fatigue experts recommend turning to activities that promote mental disconnection: meditation, playing, listening to music, sleeping, or even engaging in physical activity.

Fatigue to fight fatigue

Speaking of physical activity, this will be the secret to regaining daily energy and vitality, we read. In a very detailed chapter, Professor Guillaume Millet, Dr. David Houpin and Dr. Baptiste Morel explain why it is important to “get tired to fight fatigue.” According to them, the enemy to be defeated is inactivity and a sedentary lifestyle, which contributes to the following vicious cycle: of fatigue.

Willpower, like muscles, eventually wears out if overexerted

To remedy this, a well-thought-out physical activity program should be varied in practice, varying between endurance, muscle strengthening and stretching. And if these exercises are performed outside, the benefit will be double. “Only contact with nature is associated with reduced stress, a stronger immune system, and even improved sleep, cognitive performance, and reduced mental fatigue,” the authors report. Relax.

Increase your energy costs out of nowhere

But moving does not necessarily mean doing sports. There are simple habits to mobilize muscles and increase energy expenditure. For example, you can avoid the elevator and use your legs to climb the stairs. Those who do not return home for lunch can take a digestive walk or organize a meeting while walking.

And if these goals still seem too ambitious to you, sleep experts invite you to incorporate the micro-gestures of the government’s Eat Move program into your daily life. brush your teeth while balancing on one leg, sit while a dish is cooked, stand in public. move without holding (if you can do it), while sitting, take your feet off the ground for a few seconds, squeeze your stomach in turn. In short, it’s better to stick to a strategy of small steps rather than going all out too quickly and risking increasing fatigue, giving up, or worse, getting hurt.

Don’t rush into anti-fatigue medications

Be careful not to rush into nutritional supplements. One only has to open the pharmacy door to see the growth of this thriving market, particularly in sleep-related matters. Some of these foods contain vitamin C, others coenzyme Q10, amino acids, micronutrients, caffeine-rich plant extracts, ginseng, essential oils… So many molecules that promise anti-fatigue. “There is no drug for the treatment of chronic fatigue, none of the molecules/herbs have been scientifically proven,” the authors say. Relax. Vitamins, trace elements and amino acids, as well as magnesium, are of particular interest only in case of proven deficiency. Other molecules will only have a placebo effect, which should not be ignored in the context of chronic fatigue.

In order to avoid disappointment, especially from a financial point of view, experts advise first before taking medical advice, but also to act through nutrition, correcting bad eating habits qualitatively and quantitatively, in particular in favor of a balanced diet with macronutrients. carbohydrates, lipids, proteins) and micronutrients (vitamins, minerals and trace elements).

Try 3-phase breathing

Some evenings the eyelids feel heavy, but nothing helps. we can’t sleep In these situations, meditation or breathing techniques are especially effective in managing anxiety and negative emotions, two factors that can prevent you from falling asleep. To try mindfulness meditation and train your mind to accept uncomfortable situations without judgment, the authors cite the example of “brushing your teeth in presence,” or how to try to be mindful of the taste of toothpaste, actions, and sensations. felt

In order to relax while breathing, scientists recommend performing “3-phase breathing”. This is practiced while standing with the shoulders hanging. It consists of inhaling to initially inflate the abdominal area, then continuing to inhale to inflate the chest and spread the shoulders at the end of the inhale, before slowly exhaling a continuous small stream of air. “You will feel calm almost immediately,” they assure.