Tired all the time? You are certainly not alone. If you are looking for ways to feel more energetic, we offer some practical and useful tips.
It's not uncommon to hear people complain about feeling tired every day of the week. Fatigue is a common problem in today's hectic world, where balancing work, family and personal care is not easy. Task lists are long and people treat sleep as a luxury. Burnout results in stress, poor decision-making, poor eating habits (who have the time to plan a good meal when one is tired all the time) and a host of other problems that result.
If you are looking for a place to start fighting the constant feeling of exhaustion, we are here to help you. Let's see how you can increase your energy level.
Eliminate health problems
Before digging into our advice, let's solve something immediately. Sometimes the underlying cause of fatigue is not as simple as a stressful lifestyle. If the rest does not help you and the feeling of tiredness persists for no apparent reason, consult your doctor. Various conditions can affect your energy level and it is good to immediately have a medical examination to rule out any illness that requires proper treatment. No amount of sleep or extra exercise can hinder a critical deficiency of vitamins, minerals or hormones, for example, so it is essential to eliminate such problems.
In addition to more serious problems such as anemia, mental disorders do not usually have physical symptoms, so it's easy to overlook this aspect of your health. We often forget that mental health is as important as a healthy body. Start by keeping track of your emotions and try to identify any mental patterns related to your feelings of exhaustion. Conditions such as anxiety, which involves a feeling of nervousness and irritability, and depression, which is a feeling of sadness and despair, can cause insomnia and sleep disturbance, resulting in constant low energy levels.
If your mind feels overwhelmed and you think it would be beneficial to talk to someone, consider finding a therapist. They can help you explore your feelings, identify any emotional problems and overcome them by addressing them appropriately.
Schedule a break in your week
Although psychotherapy can also relieve stress, there are different ways to go about it yourself if you think this is the only problem you are facing. The healing process is very personal, everyone prefers to relax. Reading, painting, doing exercise, yoga, meditation, spending quality time with loved ones and talking with friends are all useful tools and activities that can help you to you feel more relaxed and at peace. By relaxing your body and reducing the amount of circulating stress hormones, it is much easier to get a good night's sleep and to feel relaxed (but not exhausted) during the day.
Exercise regularly for an easy and cheap boost
It may seem counterintuitive, but the more you move, the more energy you have every day. Although a cardio session may exhaust you eventually, this feeling is only temporary and you can be assured of enjoying a good night's sleep. Exercise helps maintain oxygen levels and releases endorphins, chemicals that act as painkillers (they lessen pain) and improve your mood. The fact that working also helps you reduce your height is the icing on the cake. Find a sport or type of workout that you like and incorporate it into your routine. You will begin to feel the difference in mood, energy and sleep in no time.
Grandmother was right: go out to fresh air
Many modern workers are inclined to spend most of their time indoors, which can actually alter your energy level and your mood. This is a combination problem caused by the lack of fresh air (the indoor air quality is usually very abominable), the lack of exercise (even when we try not to do it, we spend a lot of time sitting in front of our desk) and lack of sunlight – which stimulates the production of vitamin D, serotonin and melatonin, a wellness hormone and a sleep regulating hormone, respectively. The problem becomes even more serious in winter for some people when limited sunlight and prolonged indoor time can turn into Seasonal Affective Disorder (SAD), a condition characterized by constant fatigue and depression.
For this reason, it is important to find the time to enjoy the outdoors. This is a great opportunity to combine our two previous suggestions into one activity: relax outdoors, relax and enjoy the fresh air and sun you need.
For example, many people find that a quiet walk in the woods or a simple walk in the neighborhood with the dog helps them to feel more relaxed. Others prefer to jog around the park or along a water plan. You might even consider meditating or doing yoga in a peaceful, restful place like an open field or even your garden. Anything that can help you forget your daily stress and encourage you to spend time closer to nature will be of great benefit to you.
Get enough sleep
Many people underestimate the importance of a good sleep, both in terms of quantity and quality. Adults should have 7 to 9 hours of undisturbed sleep, which is sometimes difficult to achieve with busy schedules and poor lifestyle choices. Habits such as napping all day and reading a book over the phone before going to bed, for example, are common but counterproductive. Avoid naps instead, avoid spending an hour on the screen before going to bed and use a relaxation technique to fall asleep.
Social jet lag is another problem faced by many. At the end of the week, it is not uncommon for people to sleep, either because of the late Friday night, or to make up for a week of morning alarms. However, this minor change in your sleep routine can disrupt your circadian rhythm and cause fatigue, bad mood, and other health problems if it becomes a habit. Instead, try to stick to your routine and make the most of your 7 to 9 hours of sleep.
Evaluate your diet
A healthy diet contributes to good health. Processed foods, excess sugar, and any fast-burning carbohydrate, such as cookies and cakes, can raise your blood sugar levels before you feel slow and unable to concentrate. In addition, a poor diet does not just make you feel moody after a sweet snack. Not getting a good mix of essential micronutrients over time can give you the feeling of always being ready to go to bed. A deficiency of vitamins and specific minerals can cause fatigue and insomnia in addition to other health problems. Iron deficiency, also known as anemia, is one example: it inhibits your body's inability to carry enough oxygen to the brain, causing a feeling of fatigue and fog. Low levels of B vitamins can also result in lack of energy and a feeling of weakness due to exhaustion of the nervous system by the depletion of its essential micronutrients to function effectively.
Since there are no two people who have the same diet, it is good to evaluate what you eat to try to find room for small changes that can have a positive influence on your health. It's also important to consider your genetics because some conditions that affect your energy may be hereditary and may require an appropriate diet and lifestyle. Anemia, for example, not only affects women more than men because of the monthly blood loss that they experience during their menstrual cycle, but it can also be inherited, which requires a regular supplementation of iron. Type 2 diabetes is also linked to diet and fatigue, highlighting the importance of a pre-emptive health check to consider changing your eating habits.
If you are in good health, so that your energy does not diminish after a meal or a snack, apply a balanced diet focused on low glycemic foods, because their sugars will be absorbed more slowly and allow you to stay longer. These foods include whole grains, nuts, oats, berries, healthy fats (such as monosaturated fats found in nuts and olives, among other foods) and leafy vegetables rich in iron and fiber .
Do not be afraid to break with traditional eating habits. If eating three big meals a day does not suit you, opt for more frequent and smaller portions. It gives your body a constant supply of energy and prevents you from overeating and feeling lethargic after a big meal.
Monitor your caffeine intake
Coffee can give you a temporary boost of physical and mental energy, but it will also leave you feeling lethargic when the effect disappears. This is because caffeine does not give you energy; it's just masking your fatigue (in the same way, popping some ibuprofen does not cure your contracted muscles, it just masks the pain).
Minimize your caffeine intake to prevent your body from relying on it to feel better. To avoid withdrawals, slowly reduce the number of cups of coffee you have per day until you feel comfortable spending two weeks in a row. If you notice an improvement in your energy level, you are taking on a new life habit. Even if you like coffee, after the experience you will find that a cup with breakfast is enough.
Watch out for your alcohol consumption
Alcohol can also cause a feeling of tiredness, mainly because it dehydrates your body, causes brain fog and reduces the quality of your sleep. Long-term use can lead to a variety of conditions, including depression, which is directly related to fatigue, as mentioned previously. Avoid drinking and avoid drinking alcohol from time to time.
When you drink, avoid drinking before bedtime. Even if drinking seems to be a cause of deep sleep, it is an illusion. You will usually fall asleep soon after a few sodomies, but the alcohol disrupts your deep and restful sleep.
Drink plenty of water
It's economical, efficient and easily available: if in doubt, drink water. Dehydration can lead to laziness and reflection in the fog. Always replenish your fluids by keeping a bottle of water on hand. And if you find the lack of flavor unattractive, try crushing lemon or adding a few mint leaves.
You do not need us to tell you that smoking is not good for you. But you may not have thought about the relationship between this and your feelings of exhaustion. Between the decrease in oxygen uptake and the stimulation that disrupts your sleep cycles, this is not the best habit of promoting a deep and restful sleep. Nicotine, the stimulant that is found in cigarettes, has effects similar to those of caffeine in that it speeds up your heart rate and increases your blood pressure.
Quitting is not easy, but there are many tools that can be helpful, from over-the-counter medications to prescription drugs, to counseling, newspapers and apps.
Do you feel a bit overwhelmed? Do not be – the big and small changes listed here add up quickly and you'll start feeling more energetic in no time.