Do you ever find that your are tired all the damn time? You may well have fatigue…. I’ve put together 5 of the best ways to beat fatigue, so continue reading to find out some simple tips to feeling more refreshed.
Fatigue may be caused by poor or inadequate diet, an unhealthy sedentary lifestyle and a complete lack of exercise, or even psychological factors including depression. Additional potential causes include:
● Iron deficiency resulting in reduced red blood cells and low oxygen levels.
● Vitamin and mineral deficiencies resulting in imbalances.
● Low blood sugar resulting from high insulin level or poor insulin sensitivity.
● Adrenal insufficiency, including thyroid conditions.
● Insomnia or poor sleep habits.
Simple solutions and healthy tips to combat fatigue include:
1. Eat a well balanced, healthy diet rich in lean proteins, complex carbohydrates and healthy omega-3 fatty acids. Starting each day with a healthy breakfast. Try eating protein like eggs or add in vegetables that are filled with vitamins and minerals to start off your day with a burst of energy.
2. Drink water. Drink 1.5-2 litres of water daily to ensure that you stay hydrated. You hear this frequently, but how many of us actually do it? Water is critical for good health, it flushes out your system and prevents you from becoming dehydrated. Dehydration causes you to feel drained and fatigued, drink at least six glasses of water throughout the day to avoid this.
3. Exercise. Exercise, especially morning exercise, jump starts your metabolism. Morning exercise will leave you feeling energised throughout the day. Take a brisk walk, jog around the block or do some type of aerobic activity for at least 30 minutes every day to increase your energy levels.
4. Limit Sugar. Sugar causes swings in blood sugar and insulin levels that also slow down or confuse your metabolism. As a result, you feel tired and sluggish, in addition to a higher risk of developing diabetes. The sugar crash that always follows the brief spike of sugar fueled energy will leave you more tired and fatigued that before you ate the donut or candy bar.
5. Eat More Frequently. Many dieters mistakenly believe that skipping meals will promote weight loss. However, skipping meals, especially breakfast results in a release of hormones that will cause your body to store additional fat as fuel for what it perceives as a dangerous famine. With no fuel to burn (calories) and nothing in your stomach to replenish depleted energy (fat) stores there is nothing to keep your energy levels up and you are tired and sluggish. A healthy breakfast, lunch and dinner should be eaten every day with a small healthy snack in between each (if required) to stabilise your blood sugar and provide the necessary nutrients to avoid hunger and fatigue.
Have you ever suffered from Fatigue?? What is your best tip for reducing it??
I need this information desperately. I don’t know whether it is the weather or my bad eating habit, I am feeling completely drained out these days.