You want to be more productive and want to race ahead in your career, but your body is not as pumped up as your mind. This situation can feel discouraging, frustrating, and crippling at the same time. You can try to read some motivational and inspirational quotes and watch inspirational videos, but it is going to be of limited help to come out of the situation. So what is the real solution? Action speaks louder than words and thoughts. You need act on your situation, and make some lifestyle and diet changes to give some extra boost to your energy levels. Regular exercise also helps a lot in the process. If nothing seems to be helping, you need to better have it checked with a Doctor. Fatigue can often be triggered due to hypothyroidism, Vitamin deficiencies, anemia, and host of other conditions.
Why are you feeling fatigued?
One of the most common complaints people around the world put forth in front of a Doctor is fatigue. People who feel fatigued lack motivation and has a low sex drive. This feeling can be triggered due to many reasons. Some of the most common ones include sleep deprivation, poor nutrition, abnormal functioning of thyroid glands, anemia, alcohol addiction, diabetes, cancer, obesity, cardiovascular conditions, and AIDS.
Instant boost
- If you want an instant boost to your energy levels, carry a bottle of peppermint oil with you at all times. Whenever you feel you are drained out, just pour a little oil to a tissue or your handkerchief and breath in the aroma deeply. You can also add two drops of this oil to a bathtub or a bucket of water and use it take bath. To boost its effects, try adding another four drops of rosemary oil.
- Lie flat on your back, use one or two pillows to slightly elevate your feet. Make sure your feet level is just above your head’s. This method will increase blood circulation to your head and brain and in turn boost alertness and wakefulness.
Correct your eating habits
- Instead of going for three big meals a day, take six small meals at regular intervals. When you take three big meals, your blood sugar levels start to take a big dip before every meal, this leads to an imbalance in your energy levels. Best way to avoid this is to split your big meals into smaller ones at regular intervals. This way you will effectively keep your blood sugar levels stable and prevent the big plunge in energy levels throughout the day. Limit your intake to 300 calories per meal session.
- Avoid foods rich in white sugar and white flour. They are the biggest sources of refined carbs. These foods provide an instant boost to your energy level but, they are short lived and make you feel craving for more calories in less time. Result? you end up eating more food. Too much food means your body has to do the extra work in digesting it, this results in less energy at your disposal. Remember, cakes, chocolates, spaghetti, noodles are not the right food choices for you. Especially, if you are fatigued.
- Foods rich in digestive fibers and complex carbohydrates are the best option. These foods will stabilize your blood sugar levels and provide you with enough energy for the day. Some of these foods include whole grains, whole-wheat bread, and most vegetables.
- Moderate your fat intake. Do not go overboard with consumption of fatty foods. Deep fried, oily, and fatty foods do taste great but they are not energizing. You should only source 10 percent of your daily calorie intake from saturated fats. When you remain at this level, it improves your body’s metabolism and functioning of your adrenalin glands. Say no to foods rich in unsaturated fats.
- Many researchers believe potassium deficiency plays a major role in tiredness and feeling of being fatigued. To avoid potassium deficiency have at least one of two bananas every single day. If you are diabetic and your Doctors recommend against eating bananas, then make several slices of an unpeeled potato and let it soak in a cup of water overnight. Throw away the potato slices and drink this water the first thing in the morning. This drink is loaded with potassium and ensure proper functioning of your nerves and muscles.
When to Seek Doctors Help?
If you feel fatigued all the time despite trying out all the measures mentioned above, then it is better to call your Doctor and fix an appointment. If your tiredness is accompanied by stomach pain, headache, and breathing issues then consider it as an emergency and seed immediate medical attention. Your Doctor might prescribe for several tests to find out the real reason behind your energy drain.
Energizing Supplements
- Ginseng: This is a traditional herb that is used to strengthen the functioning of the nervous system and fight the effects of stress. Look for the supplement that contains at least 4 percent ginsenosides. Take 100 milligrams of this supplement twice a day. Get the advice of a Doctor before taking this supplement, particularly if you are taking medications for blood pressure.
- Magnesium: It is perhaps the most vital mineral your body needs. Magnesium deficiency is linked to many bodily conditions which include sleep deprivation, tiredness, fatigue, etc… It plays a vital role in converting protein, fat, and carbohydrates present in your food to energy. Without magnesium, you will run short of energy naturally. Take 400 milligrams of this supplement every day.
- Ginkgo: This herb increased the blood circulation to the brain and boost its alertness. This reduces the effects of tiredness and fatigue. Add 15 drops of ginkgo tincture to a glass of water and drink it every morning before starting your work.
- Carnitine: If you have read about cell structure in your school, you couldn’t have missed the importance of mitochondria, which is the powerhouse of your cell. Carnitine increases the activity of mitochondria thereby increases the overall energy levels in your body. Normally, most people run short of this vital nutrient. Try to supplement it and follow the label on dosage instructions.
- Coenzyme Q10: This enzyme enables the mitochondria present in your cells to produce energy. Try to take 30 milligrams of this supplement twice a day, preferably after breakfast and lunch. Some natural sources include nuts and oils.
Monitor Your Drinks
- Just a little dehydration is enough to make you feel fatigued. So sip on a little water at regular intervals. Do not trust on your thirst instinct as it is not accurate at all times. Make sure you are drinking at least 3 to 4 liters of water every single day.
- Moderate the intake of caffeinated drinks. Some of the common caffeine-rich beverages include tea, coffee, carbonated drinks, flavored sodas etc… These drinks might give you an instant boost to your energy level, but they only last for a little amount of time. Additionally, caffeine is a diuretic, so it will drain your body fluids and make you feel exhausted when taken in huge quantities.
- Give up or limit alcohol consumption: Alcohol might make you forget about your difficulties temporarily, but once its effects start to diminish, it will transform things from bad to worse. It damages the central nervous system and reduces blood sugar levels.
Old time remedy
One of the traditional ways of beating tiredness and fatigue is by including spinach once in everyday meals. This has a scientific base as well. Spinach is rich in potassium, and many B-vitamins which your body needs for metabolizing energy.
Regular Exercise
- Get your body moving every morning, take up any exercise and practice it at least for 30 minutes every day. Apart from helping you to shed those extra pounds in your body, it increases energy supply to your body. Additionally, people who work out every day have better restoring sleep every night.
- Whenever you feel sluggish, try to stretch yourself and do some low-level exercises. This will increase the supply of adenosine diphosphate (ADP), this chemical compound is vital for energy metabolism, and will supply your body with needed energy reducing fatigue.
Have a Healthy Sleeping Routine
- Try to get to bed at the same time and wake up at the same time every single day. Best way to do it is, get to bed early and wake up early in the morning. Weekends and holidays should be no exception to this rule. Doctors recommend at least 7 to 8 hours of sleep every night. Remember sleep deprivation is one of the major causes of fatigue.
- If you have the habit of taking nap during the day then keep it short for around 30 minutes. Your body might want to sleep more, but you will feel drained out when you wake up.