Everyone has that occasional day where they feel tired and drained. But if you are continually feeling sapped and exhausted, chances are there might be a deep-seated problem that needs addressing. A wide range of conditions can cause chronic fatigue. Some of these diseases are Anemia, Depression, Sleep Apnea, Diabetes, heart diseases, Obesity, acute liver failure, amongst others.
Millennials, in particular, have been described as “the tired generation.” A combination of factors, including technology, financial strain, and bad habits, have led to a pattern of exhaustion amongst that age group. However, chronic fatigue does not have to be the order of the day. Here are some steps you can take to reduce burnout and boost your energy levels:
Get a Good Night’s Sleep
Have you noticed that you feel tired, exhausted, and lethargic anytime you don’t get a good night’s sleep? Sleep is vital for good health and general well-being.
Several things happen when you sleep. According to the Sleep Foundation, “during high-quality sleep, your body restores many functions it calls on during daily life, such as temperature regulation, a strong immune system, steady hormone levels, and good appetite. All of these factors play a role in how much energy you have.”
During sleep, the body reduces its metabolism, thereby conserving energy for the day’s activities. Additionally, the body repairs cells and tissues, which triggers the growth of muscles and hormones. Make sure you get the right amount of sleep each day. The average adult requires 7 – 9 hours of sleep each day. Toddlers and teenagers need even more.
Exercising may sound counterintuitive when you are feeling sluggish. However, doing some physical activity can boost your energy levels.
According to research by the University of Georgia, low-intensity exercises can reduce fatigue by as much as 65%. During exercise, the body produces more dopamine, endorphins, and serotonin. These neurotransmitters improve your mood and help you stay alert.
Thus, it pays to take that break to exercise. And it doesn’t have to be hard, strenuous physical activity. From taking a walk, riding a bike, or doing some yoga exercises, there are simple habits that can help you stay active. Additionally, exercises also help us sleep better, thus ensuring your body is well-rested.
Eat to Boost Your Energy
Improper nutrition can affect your body’s energy level. Although many foods give some form of energy, some foods are proven energy-boosters. These foods include fruits, vegetables, whole grains, proteins, and low-fat diets. Healthline has compiled a list of 27 energy-boosting foods that can help keep your energy level high. Here are a few strategies to ensuring you get the most out of your meals.
Taking meals in an irregular manner can affect your energy levels. For instance, if you eat once a day, you shouldn’t expect to have the same energy levels as someone who has eaten thrice-a-day. Decide not to miss any of your meals, and if you do, use snacks to hold the fort. Decide to eat every three to four hours during the day. This consistency will ensure you don’t run out of energy in the course of the day.
Don’t Miss Breakfast
Breakfast has long been heralded as the most important meal of the day. How true. As you sleep, your body is busy digesting food from the previous day. And by the time you wake up, your body needs new fuel. If you miss your breakfast, you’ll start the day with an energy deficit. On the other hand, consuming a healthy breakfast boosts your energy reserves and sets you up for a productive day.
Eat a Balanced Diet
Eating on a regular schedule is not enough. You’ll have to eat the right things. A balanced diet supplies the body with requisite nutrients to help it function effectively. Without a healthy diet, the body is more susceptible to all kinds of diseases and conditions, including chronic fatigue. A balanced diet would contain foods from the following: protein, dairy, fruits, vegetables, and grains.
Use Supplements and Energy Boosters
While no one substance can give you all the energy your body requires, some supplements can turbocharge your energy reserves. Supplements like Vitamin B12, Ashwagandha, Iron, Beetroot powder, and MCT oil can give your body the energy boost it needs.
Before you choose a supplement, do the background research. And make sure that the product you are purchasing is of the highest quality. Talk to a medical professional if you need help working your way through the options.
Have you ever felt dehydrated before? If you answered in the affirmative, you know that dehydration leads to fatigue. This condition happens because low levels of water in the body affect the flow of oxygen to the brain.
Water makes up a large part of our body. And the body needs water to run. Just as you wouldn’t wait for your car to run out of fuel before buying some, don’t wait until you’re thirsty to drink water. Aside from thirst, one way to know if your body needs more water is to check your urine color. If it is colorless, then that’s good. But if it is yellow or even orange, then you need to replenish your water reserves.
The amount of water you drink each day depends on various factors, such as age and existing medical conditions. However, health authorities commonly recommend that you drink eight glasses of water each day.
In a Sum
Your daily activities are bound to take a toll on your body’s energy stores. You may end up feeling tired, and your productivity could dwindle. But you don’t have to wait until you feel lethargic and sluggish before looking for a quick fix. Staying active and productive starts with the habits your build over time.
Maintaining good sleeping habits, for instance, is one way to ensure your body is always refreshed and energized. Regular exercise and good eating habits also play a vital role in keeping your energy levels high. In this article, we have examined all these points and many more, and we have shared helpful tips for keeping your body full of energy.