Feeling like you have no energy? Find out what you can do about this!
According to statistics from the Centers for Disease Control and Prevention, 10% of men and 15% of women in the United States reported that they often feel tired or even more exhausted.
Hopefully, you don’t need to worry because there are some straightforward ways to get your energy back on track, and doctors recommend all of them.
Dr. Deirdre Conroy is a clinical professor of psychiatry and is leading the Behavioral Sleep Medicine Program at the University of Michigan. He explained to us that energy levels depend on many factors that are present in our day-to-day lives.
For example, sleep quality, fitness routines, and diet all influence our “batteries,” and this is why you should always try to achieve top quality in these departments.
While low energy can occasionally signify a more serious health problem, if you’ve previously cleared out medical problems with your doctor, a few easy tweaks could help you regain your vigor.
If you feel sluggish during the day and you want to change this, you are in the right place. Read on and find out the best strategies to reduce tiredness and learn more about the steps you can take to feel better fast.
1. Drink more water
Dehydration is one of the leading causes of low energy among Americans. We don’t drink enough water, and this slows down our blood circulation, making the job of our heart more difficult.
The role of our heart is to pump oxygenated blood to our brain and the rest of the body, and when this is not taking place in proper conditions, we’ll feel more tired and lose our focus easily.
But how much water should we drink? Men should get around 3.7 liters, or 15.6 cups, and women 2.7 liters, or 11.4 cups. This also includes beverages and food, but somehow we manage to never drink a sufficient amount of water.
If you want to better manage the liquids you are drinking, you can try adding an electrolyte tab in your water bottle because electrolytes can hydrate the cells so much faster than plain water.
Also, don’t forget to drink herbal teas, milk, low-sugar juice, and decaffeinated coffee, as they are good when you want to stay hydrated fast.
2. Power naps
From time to time, this happens even to the best of us. Getting sleepy after a meal is a common occurrence, and most of the time we try to fight this urge. But according to the latest studies, we should stop doing this and just embrace this sleepiness.
If you are doing your best to stay awake and mind your business, you are not helping your body at all. What you can do instead is simply take a power nap if you feel like it and then wake up full of energy.
But there is a sacred not many know. Power naps are called like this because they are very short. You should never nap more than 20 to 30 minutes because if you sleep more during the day, let’s say an hour or even more, the effect will be the exact opposite, and you’ll feel even more tired than you felt before napping.
The best thing you can do is to sleep at night. Never sleep too much during the day, but a short power nap from time to time works wonders.
3. Keep your blood sugar levels in check
When your blood sugar levels are constantly fluctuating and there are big fluctuations, this can drastically affect your energy levels. And this is especially true as you get older. Our bodies will begin struggling to keep the sugar levels stable, but lucky you can help it without any specific low-GI diet.
But what should you do? Just try to eat less sugar and less refined grains. Instead, try to eat more beans, whole grains, fruits, vegetables, eggs, fish, seeds, and nuts.
Also, make sure you are always eating balanced meals. Here is a trick that can help you! Take your plate and try to fill half with veggies and fruits, a quarter with starchy veggies or whole grains, and the other quarter with lean protein.
Even more importantly, never skip meals. Doing this can create a great imbalance, and in the end, your blood sugar and energy levels will be highly affected.
4. Snack the right way
Since we were talking about food, we can’t skip this. We really need to talk about snacking the right way. We like to take a little bite of something between our main meal, and this is completely ok. But it’s important to know what to snack on if we want to have energy throughout the day.
Food is our fuel. From food, we get our energy, but you need to choose the right foods when you want to have steady energy levels.
The best snack you can get is a combination of healthy foods. Some fiber, some protein, and some nuts work the best. You can also add Greek yogurt, cottage cheese, string cheese, roasted edamame, or a hard-boiled egg.
The human body uses fruits and vegetables for instant energy, while protein gives long-lasting, consistent energy to keep you going until your next meal.
Want to try some coffee? A better alternative would be a cup of matcha! It has less caffeine, and it will give you the energy you need without getting the jitters.
5. Wake up at the same time every day
Your sleeping schedule is extremely important, especially if you want to always feel energized. Try to sleep the same amount of time each night, and even more importantly, go to sleep and wake up at the same hours.
According to research, beginning your day at the same time every day helps to regulate your circadian rhythm, also known as your body clock. When you wake up, your eyes are exposed to sunlight, and this regulates how your body works and all its systems.
When this happens, you’ll wake up more alert, and as a result, you’ll have more energy. This is why you should always open your curtains when you wake up. Let the sunlight enter your room and let it help you start your day better.
6. Exercise
Exercising can give you more energy, and numerous studies show this. And you don’t even have to go all the way to get the benefits.
Researchers at the University of Georgia discovered that inactive adults who complained of exhaustion might raise their energy levels by 20% and reduce their level of fatigue by 65% by engaging in frequent, low-intensity exercise such as aerobic exercises.
This energy boost you are getting after you exercise happens due to the changes that happen in the brain. Your neurons and circuits that deal with your activity level also get a boost, and most of the time neurotransmitters like histamine, norepinephrine, and dopamine are also involved in this process.
If you want a quick boost of energy, you can try a 15-minute walk because it can truly make a difference. You can go outside or use a treadmill; both alternatives are great.
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Are you always feeling tired? Then this article might be for you: 5 Reasons You’re Always Feeling Tired
