Tired of Feeling Tired?
How to Fight Fatigue
Tired of being tired? Sick of relying on coffee or energy drinks to get through the day? Who doesn’t want more energy? In fact, this is one of the most common goals my clients cite. There are multiple factors that go into achieving optimal energy levels. Some of the following are simple behavior and lifestyle habits that can help end exhaustion:
- Water is the most vital nutrient and fuel for every part of our body to function. In fact, a lack of H20 is the most common cause of fatigue. Getting half of your body weight in ounces of non-caffeinated fluid is an easy way to instantly boost your energy. Next time you want to reach for a cup of coffee, try drinking a glass of water instead!
- Although this may seem obvious, the majority of people are not prioritizing the recommended 7-8 hours of uninterrupted sleep/night. Making a well-planned bed time routine can make all the difference when it comes to enhancing your energy levels. Keep the bedroom completely free of electronics (television, laptop, phone, etc.) as these can raise cortisol levels, effecting your ability to fall and/or stay asleep. If you’re still having trouble, melatonin or magnesium supplementation might be the missing piece to the sleep puzzle.
Balance Your Blood Sugars
- Blood sugars play a dramatic role in how you feel from day to day. Any time you eat something that raises your blood sugars, insulin (an inflammatory, fat storage hormone) is released, plummeting your blood sugars. When your blood sugars drop, so do your energy levels. The worst offenders to this cycle are refined carbohydrates, in particular flours and sugars. Try eliminating these ingredients and choosing a protein, vegetable, and fat each time you eat to keep your blood sugars and energy stable.
- Even with a perfect diet, it’s near impossible to get all the vitamins and minerals you need for optimal health and vitality. With a sub-par nutrient status, energy levels will most definitely suffer. I recommend taking a pharmaceutical grade multivitamin and vitamin D (take 1,000IU’s per every 25lbs of body weight). If you’re still not feeling that oomph, try adding a B complex to your supplement regime.
- Unfortunately, most careers include sitting at a desk for 8 hours or more/day. This sedentary culture has created lethargic employees. Next time you start to yawn, stand up and move to get your blood moving and oxygen flowing throughout your body. Try taking several 10min walks throughout the day or consider investing in a treadmill or adjustable desk that you can stand at. Not only will this help boost your energy, but also your productivity.