Health

Always Tired? The Silent Mental Fatigue We Overlook

Published

5 months ago

17 July 2025

Sleep doesn’t help. You wake up feeling like you never really switched off. Your body’s rested, but your mind is already racing. Coffee gets you going — for a bit. But by mid-afternoon, your thoughts feel scattered, your energy dips, and even the smallest task feels like too much. It’s not burnout in the loud, dramatic way we imagine. It’s quieter. Slower. Harder to spot. This is mental fatigue — and it’s easy to miss until it’s already taken hold.

It’s Not Just About Sleep

When we feel tired, we often assume it’s physical. Maybe we didn’t sleep enough. Maybe we’ve been overworking. But mental fatigue doesn’t come with sore muscles or yawns. It creeps in through constant decision-making, emotional strain, multitasking, or trying to be everything to everyone.

And the worst part? It’s invisible. You’re still getting through your day, ticking things off your list, even showing up for others. But inside, you’re flat. Foggy. Disconnected. You find yourself rereading the same email twice or struggling to remember what someone just said. You’re functioning, but not really feeling present.

Why It Feels So Normal

The scary thing about mental exhaustion is how quickly it becomes part of your routine. You adjust. You push through. You tell yourself to “just get on with it.” But this state of low-grade depletion isn’t normal — it’s just common.

In a world where we’re constantly connected, constantly reacting, and constantly absorbing — from work, from social media, from daily pressures — our minds rarely get a break. Even in moments of rest, we’re scrolling, listening, checking, comparing. That quiet drain adds up.

More Effort Isn’t the Answer

When we feel off, our instinct is to try harder — to push through the fog, add another task, prove we’re not falling behind. But more effort doesn’t fix mental fatigue. It feeds it.

What helps instead is creating space — not in a grand, life-changing way, but in small, intentional ones. Say no to something you don’t have the capacity for. Go for a walk without headphones. Close your laptop earlier than usual. Let one thing on your to-do list roll over to tomorrow. These moments may seem small, but they give your brain something it rarely gets: relief.

You Don’t Need to Earn Rest

Many of us grew up thinking rest is a reward for hard work — something we get after we’ve done enough. But mental wellbeing doesn’t work that way. You can’t keep pouring from an empty cup and expect to function.

Learning to rest before you hit the wall is a skill worth building. It’s not laziness. It’s not indulgence. It’s self-preservation.

Start Noticing the Signs

If you’ve been feeling tired for weeks, even when life isn’t particularly chaotic — pay attention. Mental fatigue often shows up as irritability, lack of motivation, forgetfulness, or feeling emotionally flat. It might not scream, but it will keep showing up until you notice.

And noticing is the first step. Because the goal isn’t just to feel “less tired.” The goal is to feel clear again. To feel present. To feel like yourself.

Final Thought

If everything feels harder than it should, even when you’re doing everything “right,” it might not be your body asking for rest — it might be your mind. And the rest it needs may not look like sleep, but like quiet, slowness, and space. That kind of rest doesn’t just recharge you. It brings you back to yourself.

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Health

3 Snacks to Eat That Help with Sleep

Published

2 weeks ago

24 November 2025

Tega Ekeri

Many South Africans struggle to nod off at a reasonable hour, even after switching off from work or putting down their phones. While stress, late dinners, or overthinking often take the blame, what you snack on before bed can make a real difference. These three options rely on nutrients your body already uses and are quick to prepare when you’re too tired to cook a proper meal.

Photo Credit – Google

A small bowl of oats with warm milk is a simple option many people overlook. Oats release energy slowly, helping to keep your blood sugar stable through the night. Warm milk contains tryptophan, an amino acid that helps the body produce melatonin and serotonin, hormones that regulate sleep. Keep your portion light. You’re not trying to feel full, just preventing that sudden hunger that can wake you early.

Photo Credit – Google

Another practical choice is a banana with a small handful of almonds. Bananas offer magnesium and potassium, which support muscle relaxation, while almonds bring healthy fats and a touch of protein. This combo sits comfortably in the stomach without feeling heavy, helping you avoid waking up in the middle of the night hungry.

Photo Credit – Google

If you prefer something cold and fast, Greek yoghurt with a teaspoon of honey works well. The yoghurt provides casein, a slow-digesting protein that keeps your body nourished overnight, while the honey adds just enough natural sugar to prevent a dip in blood glucose. It’s simple, quick, and fridge-ready.

None of these snacks will make you fall asleep instantly, but they help your body stay balanced before bed. They’re affordable, widely available in South African supermarkets, and easy to assemble when you’re ready to call it a night. Pair them with a calmer evening routine, such as dimming the lights, reducing screen time, and winding down earlier, and you may find it easier to fall asleep and stay asleep longer.

Health

Understanding Your Breast Cancer Risk

Published

1 month ago

30 October 2025

Fadire Olusola

Many women are affected by breast cancer globally. However, its causes can differ. Understanding the risk factors helps protect your health. Here are some risk factors linked to breast cancer and how to reduce them.

Age and Family History

Young african afro woman holding cancer ribbon standing over isolated pink background very happy pointing with hand and finger to the side : IStock

The older a woman gets, the higher her risk of developing breast cancer. Women over 50 face an increased risk of having breast cancer. Aside from age, your family history also influences your risk. If anyone in your family has a history of cancer, consider screening.

Lifestyle Choices

Your lifestyle is another factor. Bad lifestyle choices like alcohol consumption, high sugar intake, and not getting enough exercise are dangerous. Try to watch your weight, as obese people are at higher risk. Smokers are also at risk of developing the disease.

Hormones and Reproductive Factors

African american senior woman pointing at breast cancer awareness ribbon on pink t-shirt. identity and breast cancer awareness concept: istock

Hormonal factors influence risk too. Women who experience early or late menopause should monitor their health. Too much oestrogen can slightly raise the risk. If you use hormone replacement therapy frequently, your risk may increase.

Breast Density

Women with dense breast tissue are also at risk. Dense tissue can slightly increase the risk and make it hard to detect cancer. When this happens, doctors may advise undergoing additional imaging tests.

How to Reduce Risk

Smiling young woman making heart shape with hands showing pink ribbon for breast cancer awareness : Istock

Factors like age and family history can’t be avoided. If you are above 50 or have a family with history of the condition, watch what you eat. Also, eat fruits and include vegetables in most of your foods. Meanwhile, don’t forget to work out regularly. You could also enrol in a gym or just design a way to keep fit around your house.

Why Early Detection is Important

Women are advised to undergo regular screening to detect early signs of breast cancer. Early detection is best as it promotes quick treatment . Women over 50 are advised to have a mammogram every one to two years. Those with higher risks may need to start earlier.

These risk factors are not exclusive and don’t mean you will get breast cancer. There are women who develop it without these risks detection. Regular check-ups and early detection make it easier to treat. Contact your doctor to know your risk and discuss preventive options. Knowing your breast cancer risk gives you the chance to make healthy choices.

Health

Natural Ways to Manage Endometriosis Symptoms

Published

2 months ago

18 October 2025

Fadire Olusola

Managing endometriosis naturally is possible with the right lifestyle choices. While there are recognised clinical treatments. However, these natural approaches shouldn’t replace medical treatments. Below are some natural ways to manage this condition.

Take Anti-Inflammatory Foods

Endometriosis comes with much pain, but with the right diet, you can find relief. Eat plenty of vegetables, fruits, and fibre-rich food. Also, foods rich in Omega-3s like shrimp and salmon are ideal choices. You should cut down on sugar and processed foods as they can worsen your condition.

Daily Exercise

Another natural way to manage endometriosis is regular exercise. Jogging, cycling, and walking are gentle aerobic options. You can try yoga and meditation to keep your mind relaxed. If this can’t be done daily, three times a week is enough for good results.

Heat Therapy

If you have aches or muscle pain, consider heat therapy. This includes taking a warm bath or placing a hot water bottle on your abdomen. This is a simple way to relieve discomfort. There are effective heat therapy tools available to help manage the pain.

Stress Management Strategies

Stress is another factor that could make your condition worse. People with these symptoms are advised to relax more. Try out various meditation techniques to keep your mind calm. Also, spending time with loved ones, and taking some time off work can bring down your stress levels.

Watch Your Weight

If you are overweight or battling with obesity you might have to shed some weight. Excess body fat can make the symptoms harder to manage. So you need to keep an eye on your weight and hormonal balance. Engage in regular physical activity. and avoid alcohol and caffeine to keep your weight in check.

Herbal Supplements

These can also provide some form of relief to those with endometriosis. Consider supplements rich in ginger, green tea, and turmeric. They have potent anti-inflammatory properties. which makes them a good option. However, speak to a qualified medical practitioner before using them.

Final Thoughts

To manage endometriosis, you need to be patient. There are no quick ways to get rid of this condition. You will need to make some lifestyle and diet changes to see meaningful results. The natural ways suggested above can help improve your overall well-being when used alongside medical advice.