Fatigue is what most individuals suffer from after a long day of work. When too much energy is exerted or consumed, it’s natural for any person to feel tired.
If you find yourself frequently sluggish and struggling to stay active through the entire day, it’s time that you combat exhaustion once and for all. Feeling enervated every single day is not something normal for a healthy person.
From simple lifestyle changes to knowing the right food to eat, here are six steps to help you gain your energy back.
1. Keep yourself hydrated
The first sign of dehydration is the feeling of exhaustion. Not keeping yourself well-hydrated may be one of the major reasons why your energy levels are low. Make sure that you drink at least eight 8-ounce glasses or about two liters of water per day.
The body is made up of water so even a small decline in water level is enough to affect your metabolism. Keeping yourself hydrated also helps your body sweat efficiently and flush out toxins.
2. Reduce carbohydrates in your diet
Although carbohydrates are known to provide good energy for the body, eating food containing large amounts of simple carbohydrates will make you feel lethargic. Simple carbohydrates found in sugary food, drinks, and processed foods will not quickly burn through your body.
They may provide a quick boost of energy but they also spike up your blood sugar and make it drop right after.
Opt for whole-grain foods containing complex carbohydrates like oatmeal, barley, and brown rice as an alternative. Complex carb sources like fruits, vegetables, and root crops provide a stable supply of energy without making you feel sluggish.
3. Get a good amount of sleep
Make sure you get at least seven to nine hours of sleep per day. Without sufficient sleep to recharge your body, you will definitely feel exhausted the next day.
Sleep is the body’s way of repairing and restoring daily damage. If you’re tossing, turning, and having extreme difficulty sleeping every night, try these three tips.
- Be consistent with your sleep schedule every day even during weekends. This will help in regulating your body clock to make sure you always get the right amount of sleep.
- Take note of those factors that affect your sleep before going to bed. It may be your noisy neighbor, using your tablet or smartphone in the bedroom, or that bright lampshade that you always forget to turn off. You may also have to consult with your doctor if eliminating those factors still doesn’t solve the problem.
- Stop drinking coffee after 3 o’clock in the afternoon. The effects of caffeine can last up to about 12 hours which may affect your good night’s sleep.
4. Take vitamins
Vitamin B12, which is also known as the “energy” vitamin, keeps the cells in your blood healthy and happy. You can either expose yourself to a daily healthy dose of sunlight or try natural energy drinks which contain vitamin B12. What are your options are then? Feel free to visit drinkxite to find them out.
If you’re deficient in vitamin B12, low energy levels are one of the first signs. B12 is a water-soluble vitamin that can’t be stored in our bodies. Because of this, your body relies on the food you eat or the supplements you take to restore depleted B12 levels.
Vitamins are essential to the growth and development of the body but you may not always have the opportunity to eat highly nutritious foods so find out if you may need to take additional supplements. They also play a vital role in the body’s immune system, digestion, and metabolism.
As always, consult your physician for the recommended supplements and dosage.
5. Eat fruits and vegetables
People who make fruits and vegetables an essential part of their diet are less likely to experience fatigue and chronic diseases. Vegetables are rich in fiber and vital nutrients for the body’s overall health and maintenance.
Drinking fresh vegetable juice is a great way to make it easier for your body to absorb and digest nutrients. Vegetables feed your cells and eliminate toxins from your body. Your body can immediately reap the benefits and you’ll notice an increase in your energy levels.
6. Exercise regularly
You need to move more to boost your metabolism. Your first attempt at working out may seem tough, but when you continue to incorporate exercise into your daily routine, you will notice a significant boost in energy. That flight of stairs which usually takes you too long to climb can now be easily finished in minutes.
Engaging in regular physical activity will burn calories, and send oxygen and nutrients throughout your body. This helps your heart and lungs to function efficiently, and at the same time boost your energy levels.
Remember, you don’t need to run a marathon to get your energy back. You simply have to eat food with the necessary nutrients. You also need to exercise and get enough rest to keep yourself healthy and active.
Experiencing fatigue and stress is common to all individuals. As long as you know how to counter sluggishness the right way, you will surely be up and running the next day.
AUTHOR BIO
Gehana Kennedy is the owner of vitaminshop.ae, the go-to source for high-quality wellness products including a range of step-by-step formulated vitamins, fitness supplements, and natural skincare products. With innovative ideas and the implementation of new technologies, she was able to establish a platform that offers not only quality products but also valuable information for customers.
