It seems like everyone is tired these days. Are you?
There’s an epidemic of exhaustion effecting so many people. They wake up exhausted, and things get no better through the day.
The store shelves are lined with energy drinks and other supplements that claim to increase energy levels, and in truth they have little effect, at best providing a quick lift but then followed by an energy crash,
Often exhaustion can be traced to one or more of your habits or routines. Chances are you know what’s causing your exhaustion.
With a few simple lifestyle changes, it’s likely that you have the power to put the vitality back in your life.
Let’s look at what factors may be effecting you, acting as energy zappers that may well be sucking you dry leaving you in a state of exhaustion.
Not enough Sleep
During sleep your body is renewed. Sleep is a time for repairing and restoring and it is the true source of our energy.
A poor night sleep is the biggest and fastest energy zapper in most people’s lives. One bad night can ruin the next 24-48 hours. Lack of sleep adversely effects on the general state of your body, and the level of energy throughout the day.
What to do?
Sufficient, restful sleep plays a significant role in physical and emotional well-being. To avoid tiredness you should ensure you get enough sleep! Remember that your body needs sleep in order to recharge. Implement a better sleep routine than you currently have, such as going to bed and getting up at the same time always . Also improve your sleeping environment by making sure your bedroom is quiet, dark and comfortable. Remember sleep is essential for you so don’t take liberties with it, and aim for around 8 hours nightly.
A poor diet is a common cause of low energy. Without the necessary nutrients from food, the body is unable to function well.
With a diet laden with a diet of processed foods your body is not provided with enough vital nutrients such as vitamins, minerals, fiber, and essencial fatty acids. You simply don’t get what you need.
Snacking on sugary foods may provide a quick rush of energy but are followed by a hike in your insulin levels which lowers blood sugar and leaves you feeling sluggish.
Eating too much food or too little food both will create lethargy in you. As does making too long a period between meals
Waiting too long between meals can also sap your energy. When you don’t feed your body approximately every three hours your body slows the metabolic rate and starts conserving energy because it lacks nutrients.
What to do?
Eat right. Eat healthy! Your diet can have a big impact on how you feel. Without a proper, balanced diet you can start to feel a bit sluggish and are likely to become fatigued — so ensure that you eat healthy meals and at the correct times. Skipping breakfast will ensure you start your day on the wrong footing and force you to run on empty until lunchtime! Eating ‘little and often’ can work for some people, as it means that they’ve got something to sustain them rather than going for longer periods between meals — which will help them to avoid the feeling of being hungry and tired prior to their main meals. Keeping blood sugar levels stable is also important to avoid fatigue — so make sure you eat enough complex carbohydrates.
Lack of Exercise
Lack of exercise equals a lack of energy.
With the kind of lifestyle there is nowadays, there is no doubt that many people are far more sedentary than previous generations.
With the many technological advances and conveniences that have made our lives easier and less active, this has effected our bodies ability to create energy for ourselves, so there can be no surprise that with many of your lifestyles including virtually no exercise that you are struggling with tiredness and loss of energy. Regular exercise will also help you in bringing back the energy you’ve lost.
Regular physical activity:
- Increases the amount of glucose transport. Without exercise, and to much sugar in your diet, you will experience blood sugar spikes, followed by a flood of insulin, which quickly sweeps the glucose out of the blood and into the cells. The result is a sudden drop in blood sugar, resulting in fatigue and a lack of energy.
- Works your muscles, and they have a direct effect on metabolic rate. The higher the amount of muscle, the higher the metabolic rate. A reduction in physical activity will lead to a reduction in lean muscle mass, which will lead to lack of energy.
Increases the red blood cell count. These cells are oxygen carriers. So by increasing activity, you will be increasing blood flow and consequent oxygenation of cells, which is especially important for the brain, without this energy levels can suffer.
What to do?
Exercise gives you energy especially if you do it on a regular basis. Aim for 20-30 minutes everyday to improve your energy levels. Another simple thing you can do is take a 5 minute break every hour to get up from your work to stretch and walk around a bit. So if you’re feeling lethargic, get your blood pumping by moving your body
Not drinking enough Water
A common cause of tiredness. When you don’t get enough water, blood flow to your organs, including your brain, is slowed down making you tired. Your body is always using water, so at a minimum you have to ensure you drink enough water to replace what you lose through your daily activities.
Drink more water, it’s good for you! Pure natural waters is what your body needs. It is essential to life and for the growth and maintenance of our bodies. So, forget soft drinks, coffees, teas, sport drinks, elixirs, or cappuccinos, as drinking water is the key to being healthier and having far more energy.
Your blood is 83% water, muscles are 75% water, your brain is 74% water, and your bone are 22% water. Also 2/3 of our body weight is water. All of this water is needed by our bodies, and a 1% loss of our body weight due to fluid loss can cause dehydration which can lead to serious medical complications.
What to do?
At a minimum, be sure to at least drink 8 glasses of water per day. By keeping hydrated throughout the day you can prevent tiredness. The best way to stay well hydrated throughout each day is to have a water bottle within arm’s reach at all times. I personally have a 2 litre bottle with me daily and make sure I drink this completely.
Too much Stress
In the chaotic world we live, with the pressures upon us often weighing us down, stress is reaching epidemic proportions in it’s own rights. There are no doubts that stress is a very common reason for people feeling so tired all the time.
So many people struggle with work related stress job related stress. Due to the increase in work pressure and threat of unemployment, many people are working for longer hours to complete their work, causing too much stress, which further leads to chronic exhaustion.
Stress brings about the feeling of tiredness and makes you rundown throughout the day with a significant lack of energy.
Your body is so drained just attempting to remedy the inner problems that it cannot even function properly on a daily basis and this is causing you really bigger potential problems than just tiredness.
What to do?
Beating stress will naturally help to alleviate your tiredness. There are several ways in which to tackle stress, but the most important thing to do is identify what is causing your stress in the first place, and also try out some relaxation techniques such as meditation.
What to do? You have to decide which information is important enough to read, watch, or pay attention to.
We’ve all been there: those days when you wake up shattered, can barely drag yourself into work, and then struggle to keep your head off the desk.
It’s time you beat exhaustion, regain your verve and put the spring back in your step, so as to ensure you get the most out of yourself and your day!
Want to feel energetic all day long? The trick is to do things that ramp up your energy and steer clear of the ones that suck it all away and make you feel drained. Eliminate these energy vampires, and watch your vitality skyrocket!