Dr. Lori Shemek is BACK AGAIN to discuss her top 5 tips to help beat fatigue!
Feeling rundown, old or tired? Chances are your fatigue points to your habits or routines that are promoting lack of energy.
Many people are challenged every day with low energy and unfortunately, opt for short-term artificial energy boosters such as sugar or caffeine.
You don’t have to live tired and unmotivated. With just a few simple changes, you will have the energy to meet the day’s demands. Activity and nutrition are an important part of putting more energy into your daily life.
Check out these 5 healthy changes to create more energy each day!
1. Drink Plenty of Water
A lack of adequate hydration is one of the main culprits of feeling tired or fatigued. The reason is because when cells are not adequately hydrated, cellular activity slows and so does your energy level.
Water is crucial but it needs to be the right kind of water. When you drink water, ensure that it is at the very minimum filtered. If you are making healthy changes, drinking toxins from tap water is not helping to optimize your health or energy levels.
Drinking water is an important key to preventing and relieving mild dehydration that leads to fatigue.
Moving your body produces more energy. From a cellular vantage point, you are increasing the mitochondria which are the tiny cellular organelles that produce cellular energy in most every cell in the body. When our mitochondria are strong and healthy…so are we.
It is important to maintain or build muscle mass and any form of cardio, even walking, to create more energy.
3. Choose Healthy Foods
Diet is key to energy. Our body needs healthy fat, quality protein, antioxidants, to promote cellular energy. A diet high in processed foods, sugar, unhealthy fats, sodas and more all prevent optimal energy levels and in fact, effect mental well-being.
4. Get Enough Sleep
Sleep is crucial to beat fatigue. Poor sleep quality and lack of sleep slows you down. Your energy level is dependent upon a good night’s rest. Inadequate sleep puts you at risk not just for fatigue and low energy levels, but for health conditions such as heart disease, weight gain, obesity, high blood pressure and diabetes, to name a few.
Ensure you get enough sleep each night, 7-8 hours, and that you implement these tips:
- Go to sleep at the same time every night – even on the weekends
- Sleep in a very dark room – no light.
- Stop using all blue light devices 90 minutes before sleep
- Increase sun exposure during the day
- Consider supplementation such as melatonin
5. Reduce Stress
Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, meditation, yoga, listening to music, reading, watching TV or spending time with friends. Whatever relaxes you will improve your energy. Deep breathing is an excellent technique to stop the stress response in its tracks.
Use this 4-7-8 technique developed by the Navy Seals:
- Breathe in for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
When you take care of fatigue, you uplevel your life and quality of life.
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