“I can’t go out today, I am too tired”
“I don’t feel like cooking today, let’s order. I am too tired”
“I don’t feel like doing the laundry, I am too tired”
Do you find yourself repeating these words day after day? If so, you probably already know that you’re suffering from fatigue. Fatigue can become a chronic illness. Perhaps the most difficult aspect of dealing with fatigue is that being tired makes it so much harder to do anything about it.
However, there are some simple ways you can break the cycle of fatigue. Start with this idea: in the long run, having more energy is not only a matter of resting more. In order to get more energy, we have to use more energy – in the right ways. Here are a couple tips on how to naturally raise your energy levels.
1. Change Your Diet
We are not just talking about watching your calories, although balancing your calorie intake according to your BMI index is not a bad idea. We are talking about watching what you eat in addition to how much. Perhaps the most important nutrient that helps stave off fatigue is protein. Eating only carbohydrates can make your energy levels crash hard and early. So, try having an egg or a piece of ham with your toast. If you like oatmeal, add some protein powder to it. To avoid overeating, enjoy healthy snacks like nuts or fruits at lunch or in the afternoon. And try to eat a smaller dinner so that your digestive system doesn’t have to work as hard later while you are sleeping.
2. Clean Your Gut
Improving your diet can really help stabilize your energy levels, but sometimes that’s not enough. Years of unhealthy diet or stress can change the way your body works. One problem resulting from these changes is known as “leaky gut syndrome”. In this condition the lining of the intestines has weakened, allowing some of the contents from the digestive tract to enter the bloodstream, which can cause food sensitivities, fatigue, and headaches.
One simple way to try to improve this condition is by restoring your body’s pH balance. Try cutting out alcohol, and the use of aspirin, sugar, and artificial sweeteners. Drink eight glasses of water every day and try eating more leafy green vegetables, which may help reduce your body’s acidity.
3. Get Better Sleep
Around 50 to 70 million people in the US suffer from insomnia because of poor bedroom habits. One of the tricks to getting better rest is to create a better sleep environment. Try moving out any noisy or bright objects from your bedroom, such as a TV, alarm clock, your dog, etc. Dim the lights and only get into bed when you feel sleepy, rather than hanging out there while watching TV. Making a better sleep environment can help you not only sleep longer but more deeply.
4. Move More for a Higher Metabolism
Not a big fan of exercising? Well, you may be in luck. You don’t have to get on a treadmill for 30 minutes or go to the gym for an hour. Instead, try “burst training” to make your body sweat quickly and efficiently. Do some moderate exercise for 45 seconds, take a rest for 90 seconds, and then repeat. Increase the intensity as much as you can, comfortably, each time. Do this for 5 to 10 minutes and you’ll have gotten a great workout before you know it!
5. Get Enough Iron
Are you still dragging yourself around the house and office even though you’ve tried everything else? You could be suffering from anemia (iron deficiency) which causes fatigue. Iron is an essential nutrient for hemoglobin production. Hemoglobin provides oxygen to the body’s cells, which helps produce energy. Good sources of iron include red meat, leafy green vegetables, iron-fortified cereal and dried beans.
So, there you go… five natural ways to get those green bars up. Take care of your nutrition, exercise, and sleep, and you’ll be on your way to staying fit and full of energy for a lifetime!