Are you finding yourself constantly bemoaning to your family, friends and work colleagues about feeling tired and worn-out? Do your muscles and joints ache all the time? Are you finding your throat feels dry and throbbing headaches come on without warning? Maybe you are feeling foggy-headed all the time, and have difficulty remembering something you did only a few hours ago. Do you have a hard time focusing or keeping your eyes open during the day? Even though you are totally exhausted all the time, you have trouble falling asleep and staying asleep. You don’t have enough stamina for everyday tasks, let alone the activities you would enjoy doing with family and friends. Just going to the corner shop seems like a huge task. You don’t feel like doing anything, you just don’t have the energy.
This lack of energy is getting more and more apparent. It’s effecting you in so many ways. Dull skin and hair, puffy eyes, and you are relying on crutches such as caffeine, sugary snacks and medication to get you through the day. Your brain is all over the place, always distracted, too tired to go out socialising. You’re running on empty. Sound familiar?
When we feel so sluggish, it’s hard to “feel good” again. You can’t just hope yourself better, and you don’t by and large have the mental energy to pull out. Willpower doesn’t help, and “positive thinking” alone doesn’t help.
Instead of feeling tired and sluggish I want to help you to get your brain in gear so you feel so energised you’re like a human dynamo! Do you remember awaking in the morning feeling your energy bubbling over into excitement just because it was a new day with new possibilities. Nothing could get you down for long because you had the energy to overcome any obstacle. Nothing stood in your way. You were loving life, looking great, feeling amazing and life was truly good! But somewhere along the way things changed, and you no longer have the energy you used to have.
So now it’s time for you to summon up that gusto, that passion, that unstoppable energy that made life worth living.
The good news is that there are steps we can take to prevent ourselves from constantly feeling exhausted. Here are a few ideas to get you started on the right path to feeling energised.
Eat a satisfying breakfast but a light lunch. A heavy lunch, especially one with lots of carbs or fat will slow you down for hours later. Eat a big breakfast instead. It provides the fuel you need for the day, at the time when your body needs it the most.
Eat low glycemic foods. Eat good, complex carbohydrates (low glycemic index) not the bad, simple carbs (sugar). Carbohydrates with a high glycemic index lead to the sugar being more easily digested by your body. That results in a spike in energy followed by a low-sugar crash.
Eat more soluble fiber. Soluble fiber is the kind that slows down the rate of absorption of sugars. It evens out your energy levels by preventing a sugar high and crash. Introduce nuts, grains, fruits, vegetables, beans, and oats into your diet.
Eat protein at every meal. One of the most important ways to keep your blood sugar balanced and energy levels high is to include protein at every meal. The best protein sources include fish, lean meat, chicken, eggs, yogurt, and whey protein powder.
Eat smaller, more frequent meals. Snack throughout the day. By eating smaller but more frequent “meals”, you will maintain a steady dose of energy instead of experiencing energy dips.
Limit sugar and caffeine intake. Sugar and caffeine give you instant energy, but a few hours later, and in the long term, they will only make you more tired. Try having one cup of green tea instead.
Take nutritional supplements. Eating a “perfect” diet does not give us enough key nutrients, such as Carnitine, CoQ10, magnesium, B-complex, and Omega 3s, for optimal energy levels. Taking supplements is necessary to ensure adequate amounts in your system and to cover any deficiencies.
See your Doctor. Make sure you do not have any medical conditions that can cause fatigue. These include low thyroid function, low iron, high iron) and a range of other ailments which can be determined by blood tests.
Eat lots of Berries. Especially berries that are blue, red, or purple. The color comes from anthocyanins, a powerful antioxidant, that boosts energy. Any kind of berry will contain tons.
Eat Yogurt. Yogurt with live cultures keep your digestive system clean, which helps your body absorb all the nutrients from food. That makes you healthier and more energetic. Yogurt is also a good low-fat snack.
Take a Power Nap. But do it in your chair. Don’t lie down on the sofa or you won’t get back up. Keep it short: 5-10 minutes max. Any longer and it will have the opposite effect of knocking you out for the rest of the day.
Wake up at the same time every day. Including weekends. This sets your body clock.
Get a good night’s sleep. We need 7-8 hours of sleep to be fully rested. Consistently sleeping less than 6 hours a night builds up a “sleep debt” that is hard to recover from. If you’re getting enough sleep, it should take you up to 30 minutes to fall asleep. If you’re falling asleep as soon as your head hits the pillow (or while sitting at your desk), that’s a symptom of sleep deprivation.
Drink lots of water. Dehydration is a cause of fatigue. If you consistently drink less than 8 cups of water a day, you may be sluggish all the time. Get a 2 litre water bottle. Your goal is to drink one bottle daily.
Take Ginseng. Ginseng is well-known to have energy boosting properties. It is an adaptogen, which means it build resistance to stress and boosts energy. A ginseng supplement or sipping tea with ginseng can help improve energy.
Start exercising. Exercise helps our bodies in many ways. When we exercise, our bodies rest a lot more effectively. Beyond that, it keeps our bodies performing well. It allows us to metabolise food more efficiently and keeps us energised longer.
Do Less. You’re trying to do too much. There’s too much going on in your life. This drains you of energy and motivation. Eliminate low-value tasks from your to do list. If you have a absurdly long to do list that is impossible to get all the way through, you’ll feel tired just thinking about the things you have to do. Get rid of the pointless tasks that you don’t want/need to deal with. Delegate those tasks, or move them into a non-critical list, or just admit that they’re probably never going to get done and move them to the “maybe/someday” list. Shortening your to do list to just the most critical, must-do tasks will give you the “energy” to start knocking out those tasks.
Take a mini-vacation. Take one day and just do whatever you want. No work, no chores, no errands. Enjoy your one full day of vacation, then come back to work more motivated and energetic.
Look on the bright side. A generally upbeat and optimistic outlook on life will keep your energy level up. Look for the positive in every situation and you won’t be so tired.
Get excited. If you want to break out of a slump, get yourself excited about something in your life and build on it, carrying that energy forward and keeping it going.
Think about the up side, not the downside. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run.
Crush negative thoughts; replace them with positive ones. Start monitoring your thoughts. Recognise negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try crushing those negative thoughts like a bug, and then replacing them with a corresponding positive thought.
Do a Random Act of Kindness. Help someone expecting nothing in return. Stop feeling sorry for yourself and make someone else’s day special. Afterwards, you will both feel better.
Get your world organised. Clear out clutter. Keep your house and work space clean and clutter free. One of the quickest ways to generate new and fresh energy is to clear away stagnant energies by throwing out useless materials. When your world is organized, you don’t have to expend mental energy keeping track of a million things.
Schedule time for your leisure, so you have an emotional outlet. Pamper yourself. Do whatever it is that brings you the most happiness. It might be indulging in a bubble bath, reading a saucy romance novel, or breaking out of your routine to go dancing. Don’t tell yourself that you don’t deserve it. BECAUSE YOU DO!
Stand up, stretch and take a couple of deep breaths. Stretch your arms, back, legs, and neck. Take a deep breath through your nose, hold it, and let it out slowly and forcefully. Repeat several times. This will take 30 seconds and will be an instant fix. When you sit back down, you’ll have the clear head and fresh feeling needed to power through the tough/boring task in front of you.
Go into the countryside. Spending time with nature is a great way to feel better. Take a long leisurely walk in the countryside, and take some deep breaths.
Say goodbye to worry. Worry never helped anyone. It just drains away needed energy.
Choose inspiring people for friends. Your friends will either lift you up or drag you down, so choose them wisely.
Work wisely. Work hard at your job, but don’t neglect your family or your need for recreation.
Don’t waste your energy. Beware of energy-wasters like holding grudges, resentment and anger. Attitudes like these hurt you and contribute nothing worthwhile to your life. Weed those out for energy conservation.
Dream big dreams. Do you have a dream? Having one can help you to be more energetic. There’s just something about having a goal that is energizing!
Live with purpose- follow your heart’s desires. When you follow your true heart’s desires, you will live a life where everything you ever wanted will be available to you, and you will be loving every minute of it as you’re on the path towards them. Your true heart’s desires will also inspire you to take the right action whenever it will serve to bring the fulfillment of your desires. It’s the cure for a boring, menial, routine, mediocre, and unsatisfactory life.
Try these energy -rechargers and re-energise your life!
Life Coaching with Larry
I hope this article has helped you in some way today. If you have ended up asking yourself more questions instead of getting questions answered then maybe I can help you. Take up my free 30 minute session to see if life coaching is for you.
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- In midlife transition and lost the spark and direction?
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