Do you feel constantly tired? Chronic fatigue is a common problem. It is estimated that as many as one in eight people suffer from it. If you continue to feel tired for an extended period of time, you will of course have difficulty working or performing other physical activities. The good news is that there are several ways to combat fatigue and boost your energy levels, some of which are listed below.
Managing stress
Stress-induced emotions consume enormous amounts of energy. Talking to a friend or family member, joining a support group, or seeing a psychotherapist can all help reduce stress. Relaxation therapies such as meditation, self-hypnosis, yoga and tai chi are also effective tools for reducing stress.
Get the right amount of exercise
The amount of time you spend exercising will affect your energy level. If you spend too much or too little time on exercise, you run the risk of chronic fatigue. Most health experts recommend 75 to 150 minutes of exercise and movement per week.
If your weekly workout is not within this range, you could experience chronic fatigue causing low energy levels. We try to build in as a habit to do something sports every day, up to about 20 minutes a day, directly in the morning for a boost of your metabolism so that you benefit from it longer.
Taking time out for regular exercise, even if only for a few minutes at a time, can help us de-stress and restore our energy levels. In addition to providing a plethora of physical benefits, exercise boosts our mood and energy, promotes better sleep, and sharpens our focus.
Maintain a healthy weight
Overweight people are more likely to experience chronic fatigue than their healthy weight counterparts. If you are overweight, your body will have to use up energy during the day. Over time, this stress can actually weaken your energy levels while also contributing to chronic fatigue. By maintaining a healthy weight, you are better protected against these adverse effects.
Get enough Vitamin D.
Low energy or fatigue is a common symptom of vitamin D deficiency. That's because vitamin D, also called the “sunshine vitaminCalled mitochondria, mitochondria seems to help - the part of a cell that generates energy - to use oxygen and supply energy to various parts of the body, including muscles. So the thinking is that a vitamin D deficiency can affect mitochondrial function and cause fatigue. However, do you suffer from an energy shortage for a long time? Then consult your doctor and at least have your blood checked.
Limit your sugar intake
You really have to avoid consuming too much sugar. Aside from contributing to weight gain, sugar - especially the mostly artificial varieties in soda - can drastically weaken your energy levels.
Carbohydrates, like sugar, are the body's main source of energy. Most of your body's energy will likely come from carbohydrates. The problem with sugar, however, is that it can cause "sugar crashes" when consumed in excess. You may feel energetic at first, but shortly afterwards you experience a crash and with it an energy dip.
Eat for energy
Eating foods with a low glycemic index - whose sugars are absorbed slowly - can help you avoid the energy slowdown that usually occurs after eating quickly absorbed sugars or refined starches.
Foods with a low glycemic index include whole grains, high fiber vegetables, nuts, and healthy oils such as olive oil. In general, carbohydrate-rich foods have the highest glycemic index. Proteins and fats have glycemic indexes close to zero.
Eat more fruits and vegetables
Including more fruits and vegetables in your diet can have a positive effect on your energy level. According to the U.S. Centers for Disease Control and Prevention (CDC), as many as 9 in 10 Americans don't consume enough fruits and vegetables.
Without enough natural products in their diet, they are prone to a variety of adverse medical conditions, including chronic fatigue. A lack of fruits and vegetables means that your body does not have the nutrients it needs to maintain its energy levels.
Limit alcohol
One of the best cures for the afternoon dip is to at least not drink alcohol during lunch. The calming effect of alcohol is especially strong in the afternoon. Also avoid a cocktail at five if you want to energize in the evening. If you are going to drink, do it in moderation at a time when you don't mind letting your energy drain, such as once on the weekend.
Get enough sleep
If you normally go to bed and wake up at irregular times, it's good to think about embracing a sleep schedule. Studies have shown that people who follow a sleep schedule by going to bed and waking up at the same time every day are less likely to suffer from chronic fatigue.
If you think you are sleep deprived, try to sleep less. This advice may sound strange, but by determining how much sleep you really need, you can limit the amount of time you don't spend sleeping in bed.
This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how you can do it:
- Avoid taking a nap during the day.
- Go to bed later than usual the first night and sleep for only four hours.
- If you feel like you slept well in that four-hour period, add another 15-30 minutes of sleep the following night.
- As long as you sleep well the entire time you are in bed, keep adding sleep slowly to consecutive nights.
Drinking water
What is the only nutrient shown to improve performance for all but extreme endurance activities? It is not an expensive sports drink. It's water. When your body is dehydrated, one of the first signs is feeling tired.
Sources include GetRoman (link), Harvard (link), SafetyCompany (link), TheVitalBeat (link)
