Always tired and foggy? 5 amazing tricks to fight fatigue and stress

From poor sleep and stress to dehydration or hidden health issues, fatigue ahs many causes. Listening to your body is the first step to feeling energised again. (Image: pexels)

Feeling tired, sick and foggy all the time is become norm with people in all age groups. Experts say city life is draining your energy, damaging your immunity, and also affecting mental clarity. Doctors, yoga teachers and even recent surveys say that 8 out of 10 urban Indians are dealing with some combination of fatigue, brain fog, or weakened immunity. However, with some lifestyle changes, including better sleep, breathing, and nutrition, you can feel sharper and more energetic again.

When the mind and body are running on empty, everything suffers, your thinking slows, your immunity drops, and even happiness fades, says Dr Yogrishi Vishvketu, a Himalayan yoga master and founder of Akhanda Yoga Institute. “Energy is your real wealth. Learning how to manage it well changes everything.”

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Multiple studies, says Dr Vishvketu, now confirm that poor sleep, nutrient deficiencies, shallow breathing, and stress are all connected to the rise in fatigue, low immunity, and foggy thinking. “The more time you spend indoors, on screens, or living on processed food and coffee, the worse the problem becomes,”

Dr Vishvketu shares reasons that are draining your energy, and tips to get it back:

• Missing nutrients in your food: Many of us are low in iron, vitamin B12, D, magnesium and healthy fats, all of which are needed for energy, focus and strong immunity. Without them, we feel slow, low and sick.

• Not enough oxygen in your body: Sitting all day, not exercising, or shallow breathing means your brain isn’t getting enough oxygen. This leads to tiredness, poor memory and long-term health issues.

• Poor sleep and screen overload: Scrolling late at night, skipping proper rest, and working long hours puts your brain in survival mode. You feel wired, stressed, and too tired to recover.

• A tired immune system: Fighting off frequent infections, eating badly or not sleeping well can wear out your immune system. That means you fall sick more often and take longer to bounce back.

• Brain doesn’t get time to clean itself: During deep sleep, the brain flushes out waste,  toxins linked to memory loss. If you don’t sleep well, these build up and leave your mind feeling dull and heavy.

“When you don’t sleep well or breathe properly, even your digestion, blood flow and mood are affected,” says Dr Vishvketu. “Your body becomes like an overheated engine, it can’t go far.”

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Tips to get your energy and clarity back

• Eat foods that feed your body and brain: Include more iron, B12, vitamin D, magnesium, and omega-3s. Don’t be afraid to take good supplements if you need to.

• Make sleep a sacred routine: Aim for 7–9 hours of sleep, going to bed and waking up at regular times. Try keeping screens away an hour before bed.

• Move your body every day: Yoga, walking, dancing or even light stretching helps improve blood flow, lifts your mood, and clears out toxins.

• Breathe better, feel better: Simple breathing exercises like Bhramari (humming breath), Nadi Shodhana (alternate nostril breathing) or Kapalabhati can calm your mind, reduce stress, and improve oxygen flow. “Even five minutes of conscious breathwork can begin to shift your energy,” says Dr Vishvketu. “It reconnects your body and mind in a way nothing else can.”

• Prevention matters: Washing hands, eating fresh food, and staying away from pollution or crowds when sick can give your body a real chance to heal and build strength.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.