Are you tired all the time?
Combat fatigue and get your energy back!
Half the time you’re struggling just to stay awake?
You are reaching for a Red Bull or an espresso every two hours?
So many people - especially women - complain of feeling tired and drained frequently. Therefore doctors call fatigue the number one health complaint. We tell you what you can do to feel better and more energized naturally!
WHAT TO EAT:
– Sleepy after lunch or dinner? Avoid eating three big meals. Instead, eat six small meals and healthy snacks throughout the day. This will keep your blood sugar levels steady and help prevent your energy from plunging.
– Never skip breakfast! If you are not that hungry in the morning, you can also drink a healthy wake-up smoothie made with fresh leafy greens, apples, bananas, chia-seeds and a little raw honey.
– Cut refined carbohydrates like white sugar or white flour. These foods make your blood sugar rise rapidly, then crash quickly and you’ll end up feeling weak and tired.
– Eat more high-fibre foods that are rich in complex carbohydrates, such as whole-grains (oats, sweet potatoes, millet or quinoa) and vegetables. These help stabilize blood sugar.
– Eat greens! As many as you can!
– Take a daily multivitamin to ensure you’re getting all the nutrients your body needs. Deficiencies can pull the plug on your energy stores.
– Make sure to finish your dinner 2 hours before going to bed. Thus your body can calm down at night.
WHAT TO DRINK:
– Even a little dehydration can make you fatigued. Make sure that you drink enough water. Don’t wait until you’re thirsty.
– Keep caffeinated drinks to a minimum. The caffeine in energy drinks and coffee only give you a short-term energy-boost, which later results in a “crash-like“ feeling.
– Drink green tea after waking up! It gives you a boost of energy lasting for hours. In addition, the polyphenols in it help promote better sleep.
– Limit alcohol consumption. It puts a significant strain on the central nervous system, which causes general fatigue and tiredness.
– Just move! People who sit the whole day tend to be more tired than active people. If you work at a desk, get up frequently for short walks. Studies have shown that even a 10-minute walk can leave you more energized than eating a candy bar.
– Exercising regularly gives you an massive energy boost. People who exercise regularly also tend to sleep better.
– Limit your screen time staring at computers, TVs or phones in the evening before going to bed.
– Maintain a sleep schedule that has a consistent bedtime and wake time.
– Make sure to get at least 7-8 hours sleep a night.
– Keep your bedroom completely dark to promote restful sleep.
– Invest in a good quality mattress, comforter and pillows to improve your sleep quality.
– Always get up at the same time, even on weekends. Your body will eventually get the hang of the steady sleep schedule.
– Put two drops of peppermint oil on a tissue or handkerchief, hold it to your nose, and breathe deeply.
– When you wake up in the morning, go outside for a walk and enjoy sun exposure for at least 15 minutes. Do not apply any sunscreen during this time.
– You can even take a cool shower in the morning to help drive out sleepiness and also improve your blood circulation.
When to see your doctor
If you feel tired “all the time” even after you’ve taken steps to treat fatigue, go to the doctor and test your blood for hypothyroidism, anemia, vitamin B12 deficiency, allergies and other conditions that can cause fatigue.