In this article:
- Simple Ways to Deal With Weakness at Home
- Preventive Tips for Weakness
- Causes of Weakness
- Signs and Symptoms of Weakness
- When to See a Doctor
General weakness fatigue, or lethargy is a common problem experienced by a lot of people. It refers to a lack of perceived or documented loss of physical or muscle energy or strength that may or may not be due to physical exertion. (1)
Simple Ways to Deal With Weakness at Home
Here are some home remedies for weakness.
1. Eat bananas
Bananas are a great source of natural sugars namely; sucrose, fructose, and glucose. These sugars can effectively give you a quick and substantial energy boost. (2)
Also, bananas contain potassium, a mineral your body requires to convert sugar into energy. Moreover, the fiber in banana helps maintain the glucose level in your blood.
- Eat a banana or two whenever you feel weak. You can also try a banana shake or smoothie.
- To help strengthen your body and keep weakness away, eat a ripe banana with 1 tablespoon of honey twice daily. Alternatively, you may add it to your morning cereal or oatmeal.
Note: If you suffer from a heart or kidney disease, discuss with your doctor how much potassium is safe for you to consume. If your diabetes is poorly controlled, consult your physician.
2. Chow down on almonds
Almonds are packed with vitamin E that can help you fight the symptoms of general weakness and stay energetic.
Also, the high dose of magnesium in almonds plays a role in changing protein, fat, and carbohydrates into energy sources. A mild deficiency of magnesium can be the cause of weakness in some people. (3)
- Soak two almonds, one dried fig, and a few raisins in water overnight. In the morning, remove the almonds, figs, and raisins and drink the water. Peel and eat the almonds, followed by the fig and raisins.
- Also, carry roasted almonds with you, and whenever you feel fatigued or weak, eat some for instant energy.
3. A warm glass of milk
Milk is considered one of the best sources of calcium and vitamin D, which are shown to support healthy muscles and bones. (4)
- Drink a cup of warm milk with 1 teaspoon of honey or enjoy it plain. Also, add milk to your cereal or coffee.
- You can also boil two to three figs in 1 cup of milk. Eat the stewed figs and drink the milk to gain strength.
4. Chomp Indian gooseberry
Also known as ‘amla’, Indian gooseberry is a highly nutritious fruit that can help boost your energy level. It is a good source of vitamin C, calcium, protein, iron, carbohydrates, and phosphorous.
Consuming one Indian gooseberry a day can strengthen a weak immune system. (5)
- Deseed a few Indian gooseberries and put them in a juicer to extract fresh juice.
- Mix 2 tablespoons of this juice with an equal amount of honey.
- Drink this two or three times a day for a week.
Note: Again, because of the phosphorous content, discuss the use of Indian gooseberry with your physician if you have kidney disease or you are on dialysis.
5. Drink ginseng tea
For centuries, ginseng has been known as a powerful antioxidant. It can give you energy whenever you feel weak. Owing to its calming and soothing nature, this herb also has a soothing effect on your nerves.
- Cut one ginseng root into thin slices.
- Simmer 8 to 10 slices in three cups of water for 15 minutes on low heat.
- Strain the solution, add a little honey and allow it to cool.
- Drink 1 to 3 cups of ginseng tea daily, as required.
Note: Ginseng is not suitable for those who have high blood pressure or any type of heart disease.
6. Savor strawberries
This low-calorie addition to a healthy diet can help you stay energetic throughout the day. Strawberries are packed with vitamin C, an antioxidant that helps in tissue repair, boosts immunity, and wards off free radical damage.
Strawberries have anticancer, antidiabetic, and anti-obesity qualities. They have been proven to help protect the heart and the nervous system. In addition, you get a healthy dose of manganese, fiber, and water from berries. (6)
- Drink half a glass of fresh strawberry juice whenever you feel tired and weak.
- You can also eat strawberries alone or mix them with other fruits, whole grains, and vegetables to make a low-calorie, high-fiber fruit salad.
7. Incorporate eggs in your diet
Eating a well-balanced diet is of utmost importance in order to keep away weakness and fatigue. Including eggs in your diet can be really helpful as they are loaded with nutrients such as protein, iron, biotin, vitamin A, folic acid, riboflavin, and pantothenic acid. (7)
Eat one egg daily for the nutritional boost provided by this protein powerhouse. There are a number of ways you can have your eggs, including hard-boiled, poached, scrambled, and fried or as an omelet with cheese, low-fat meats, and vegetables.
8. Sip on a cup of coffee
The caffeine present in coffee perks up the brain and gives you an instant energy boost. In addition to making you feel energetic, it can help increase endurance, improve focus, reduce pain, and improve your metabolism rate. (8)
Drinking coffee in moderation will not cause any harm to your health. Studies suggest keeping coffee consumption limited to 2 cups or less per day. Excessive coffee consumption can increase the risk of anxiety, heart palpitations, jitters, and insomnia.
Note: If you still feel tired most of the time even after trying these remedies, make an appointment to see your doctor in order to determine the exact cause and receive proper treatment.
Preventive Tips for Weakness
Here are a few tips to help you keep weakness and fatigue away.
- Exercise at least for half an hour every day in order to stay energetic and active. (9)
- Try to maintain your ideal body weight.
- Follow a healthy and wholesome diet.
- Get proper sleep.
- Drink plenty of water to keep your body hydrated.
- Avoid alcohol and stop smoking.
Causes of Weakness
You can feel weak due to a number of reasons, including:
- Lack of essential nutrients
- Lack of sleep
- Suffering from immunodeficiency syndrome such as AIDS
- Excessive drinking
- Skipping meals resulting in hypoglycemia
- Emotional stress
- Too much physical labor
- Suffering from dysthymia, depression or bipolar disorder
Persistent weakness can be caused by health problems, such as:
- Sleep disorders
- Serious diseases like cancer with or without chemotherapy
- Chronic fatigue syndrome/fibromyalgia
- Diabetes (Having complications: hypoglycemia/hyperglycemia or amyotrophy)
- Heart disease such as congestive heart failure
- Menopausal Syndrome
- Neurological disorders (ALS, Parkinson’s, Multiple Sclerosis)
- Respiratory disorders (Emphysema, cystic fibrosis, hypoxemia low blood oxygen levels)
In these cases, it is vital to find out the exact cause behind the weakness by consulting your physician.
Signs and Symptoms of Weakness
Weakness can leave you with no energy to carry out day-to-day activities. You may feel:
- Disinterest in performing day to day tasks
Other symptoms of weakness include:
- Loss of appetite
- Difficulty concentrating
- Difficulty falling asleep
When to See a Doctor
If the weakness persists for 4–6 weeks or if the symptoms get worse, it is best to seek medical attention. There are several home remedies that can give you a boost of energy and replenish your strength.
- Karatzaferi C, Chase PB. Muscle fatigue and muscle weakness: what we know and what we wish we did. Frontiers in physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667272/. Published May 30, 2013.
- Nieman DC, Gillitt ND, Henson DA, et al. Bananas as an Energy Source during Exercise: A Metabolomics Approach. PLoS ONE. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/. Published May 2017.
- Kamil A, Chen CY. Health benefits of almonds beyond cholesterol reduction. Journal of agricultural and food chemistry. https://www.ncbi.nlm.nih.gov/pubmed/22296169. Published July 11, 2012.
- Calcium. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/calcium/. Published October 19, 2020.
- Krishnaveni M, Mirunalini S. Therapeutic potential of Phyllanthus Emblica (Amla): the ayurvedic wonder. Journal of CinicalPsysiology and Pharmacology. https://www.ncbi.nlm.nih.gov/pubmed/20506691. Published 2010.
- Afrin S, Gasparini M, Forbes-Hernandez TY, et al. Promising Health Benefits of the Strawberry: A Focus on Clinical Studies. Journal of agriculture and food chemistry. https://www.ncbi.nlm.nih.gov/pubmed/27172913. Published June 8, 2016.
- Harvard TH Chan Editors. Eggs. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/eggs/. Published May 30, 2018.
- Leelarungrayub D, Sallepan M, Charoenwattana S. Effects of Acute Caffeinated Coffee Consumption on Energy Utilization Related to Glucose and Lipid Oxidation from Short Submaximal Treadmill Exercise in Sedentary Men. Nutrition and Metabolic Insights. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738453/. Published 2011.
- Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harbor Perspectives in Medicine. https://www.ncbi.nlm.nih.gov/pubmed/28507196. Published July 2, 2018.