The days begin to shorten, there is less light, the weather is getting cooler and rainier, our commitments follow us. In short, after the summer period, as we proceed towards autumn, it is easier to feel without energy, tired and unmotivated. What to do in these cases? As numerous scientific studies show, on our side we have effective natural remedies and yoga techniques that we can easily integrate into our daily life, to recharge us with energy and well-being.
Essential oils that counteract fatigue
Inhaling some types of essential oils has been shown to counteract the feeling of tiredness and exhaustion. In particular, the essential oils of lavender, sweet orange but also cloves proved to be valid allies in this case. 5 drops of these essential oils, alone or mixed, are sufficient, poured into an essence burner lamp, to reduce fatigue, even in the presence of physical debilitation or diseases as may be the case of people undergoing medical or surgical treatments or suffering hypothyroidism (Ahmady et al, Complement Ther Clin Pract, 2019). Not only that, essential oils such as those of sweet orange and cloves have shown an important invigorating action, both physically and mentally, even in case of fatigue following the infection with the new coronavirus and Long Covid (Hawkin et al, Complement Ther Med, 2022). As an alternative to the essence burner, you can also pour 3-4 drops of one of these essential oils or a blend of these on a handkerchief and breathe throughout the day.
Massage therapy against exhaustion and fatigue
A massage, on the back and legs, has been shown to relax, improve the ability of the body and heart to adapt to stressful situations, lift the mood but above all counteract fatigue and tiredness and boost energy (Wang et al, Evid Based Complement Alternat Med, 2021). The studies showed the effectiveness of the massage after an intervention of about a month with sessions one to two times a week (Wang et al, Evid Based Complement Alternat Med, 2021). The massage can be performed using a carrier oil, such as sweet almond, jojoba or sunflower oil, to which you can add a few drops of an essential oil, such as lavender or sweet orange oil (Lazarus et al, J Complement Integr Med, 2020).
Music therapy against fatigue
Music can prove to be a valid ally to increase energy, counteract fatigue but also lack of attention and concentration. In particular, studies have observed that light music helps improve cognitive functioning and concentration. Instead, for a more invigorating and anti-fatigue action, the best music is the most cheerful, but not rock or heavy metal music, which can, on the contrary, generate anxiety and worsen mood (Li et al, J Healthc Eng, 2022). Better to choose music played with different instruments, with a rhythm that varies and that is not monotonous, such as pop music (Giordano et al, Arts Psychother, 2020). Music, to boost energy, can be listened to in the morning as soon as you wake up, or when you wake up from an afternoon nap, for 5 or 10 minutes, better not more so as not to obtain the opposite effect as even strong emotions can cause fatigue, if protracted for a long time (Li et al, J Healthc Eng, 2022). It is also good not to always listen to the same song but to create a playlist of several songs to get the maximum effect from the music therapy.
Pranayama against fatigue
Yoga breathing techniques, or pranayama, have been shown to increase energy and counteract fatigue, even that which follows physical weakness and illnesses. In particular, practicing for 5 days a week for 6 weeks, a sequence of three pranayamas has been shown to reduce fatigue and tiredness of the body and mind (Chakrabarty et al, Int J Yoga, 2015). The pranayamas used in the scientific study are alternating nostril breathing, performed for 5 minutes, cooling breathing, performed for another 5 minutes, and humming bee breathing, 5 minutes. In alternate nostril breathing, the index finger of the right hand closes the left nostril. Exhale from the right nostril, then, again from the right nostril, inhale. Detach the index finger and close the right nostril with your thumb, exhale and inhale, continue like this. In the cooling breath, to which we have also dedicated a video in the video Blog section, you inhale by passing the air through the tongue, whose outer edges are rolled inwards, as if to form a straw, then exhale through the nose. The humming bee breath requires you to inhale deeply, then, during exhalation, in which the mouth is half open and the teeth separated, a hum similar to that of the bee is emitted.