If you have been feeling low on energy and prone to the debilitating effects of fatigue, the following simple tips can help you restore your energy levels.
Eat a little more often
One good way to ensure that you always have the right levels of energy is to make sure that you are always getting a substantial supply of healthy fuel and nutrients. Try eating a good meal or a healthy snack every 3 to 4 hours, as opposed to a large meal at the beginning or end of the day.
You may think that getting more exercise is the last thing you need, but regular exercise makes you feel less tired and more energetic. Even a simple 15-minute walk can boost energy levels and provide the same benefits of regular healthy exercise.
If you are just beginning, start small. Gradually increase your physical activity levels over the next few weeks and months and never by more than 10% to 15% in a week. Soon you will reach the average recommended goal of 150 to 300 minutes of physical activity each week.
Carrying extra body weight around can be especially tiring. Being overweight also places strain on the heart which can also lead to increased tiredness. Taking the time and investing energy in losing weight is a great way to build up your energy levels and improve your health. Apart from choosing a healthy diet plan, a good way to lose weight is to begin regular exercise.
Get enough sleep
It sounds like the most obvious thing in the world, but getting a good amount of sleep at night is an important way to replenish energy levels. The fact of the matter is that as much as 33.33% of the population is not getting the right amount of sleep or good quality rest when they do sleep.
There are many important factors that must be considered when planning a sleep routine for optimal benefits, including, timing, organized naps, diet, exercise, stimulant intake, stress, temperature, sound levels and the comfort of a bed. Lucid mattress quality is guaranteed to help you get a restful night’s sleep.
Stress is a chemical process that prepares the body for optimal physical performance by juicing the blood with powerful hormones. But the whole ordeal can sap the energy and leave you fatigued and tired when the alarm has passed. Taking control over your stress levels is a great way to improve your energy levels and fight fatigue. Take time to relax the mind and body with activities that allow your mind to ease up and release stored tension, like reading, talking with friends, listening to music, meditating, practicing yoga, etc.
Talk about it
If you are fatigued, sometimes just exploring the topic with a friend or in your journal can help you get some perspective on the issue and the underlying reasons for the apparent lack of energy. Perhaps you are feeling mentally exhausted and the powerful mind is dragging the body with it.
Cut out caffeine
Anyone feeling too tired to make it through the regular daily routines should be minimizing their intake of coffee. It is best to avoid coffee before bedtime and limit daily intake to 200mg of caffeine — about 4 -5 cups. You can quit gradually or over the course of a few weeks, whichever plan works best for you. You will find that reducing the amount of caffeine too quickly can provoke headaches, if this is true for you reduce the amount of coffee you drink more gradually.