Numerous studies over the last decade have detailed the overwhelming fatigue the average person feels. Individuals report feeling too tired to be productive at work or being exhausted several days out of the week. And, these feelings of exhaustion don’t discriminate, and even millennials are reporting feeling overly tired.
Luckily, chronic fatigue isn’t something you have to accept. There are steps you can take to reduce your fatigue. Some may turn to the many supplements on the market that claim to give you more energy. However, before you turn to supplements, we recommend you try to boost your energy in natural ways. The tips on this list can help you naturally increase your energy, leaving you feeling healthier and happier, without being reliant on supplements.
1. Get Out and Exercise
Exercise has many benefits to both your physical and mental health. First, exercise can wear you out, so you get a more restful sleep. Additionally, exercise causes your body to release specific stress hormones that can make you feel more energized.
Exercising doesn’t mean you have to immediately start running five miles or follow a heavy weight-lifting routine. Even a short 10-minute walk outside can elevate your energy for the following two hours! Consider taking a short walk during every lunch break to give yourself a boost for the rest of the workday.
2. Drink Water to Maintain Proper Hydration
Fatigue is one of the first signs of dehydration. When the body doesn’t get enough water, it slows down, leaving you feeling tired. Conversely, when you drink water, you’re revitalizing your organs and muscles, which can leave you feeling energized.
Give your body the fuel it needs by drinking water throughout the day. Carry a water bottle with you everywhere you go, and you just might find yourself drinking more.
3. Get the Proper Amount of Sleep
If you’re feeling tired, the obvious solution may be that you simply need more sleep. Most people need seven hours of restful sleep a night. Not enough or too much sleep can negatively impact our energy levels, our moods, and our productivity. The right amount leaves us feeling rested and ready to take on the day.
Aim to get enough sleep every night with a consistent sleep schedule for both the weekdays and the weekends. Try to wind down 30 minutes before bed with relaxing activities such as reading, taking a bath, or writing in a journal.
4. Find Ways to Reduce Your Stress
Everyone these days seems to be stressed. But, along with causing significant health problems, stress is draining for the body and the mind. A lot of stress stems from anxiety and worrying about things you have no control over. Try to identify the stressors in your life and find ways to reduce their impact on you. When your body isn’t busy responding to your stress signals, you have a lot more energy to work with!
Some popular stress management tactics include meditation, yoga, journal writing, cooking, or talking to a friend. Find the activity that relaxes you and incorporate it into your daily routine.
5. Limit Your Alcohol Intake
Many people associate alcohol, or the idea of a nightcap before bed, as a way to get a better night’s sleep. However, alcohol has the opposite impact on people. Drinking before bed can cause you to have a restless night’s sleep, resulting in you feeling low the next day. Additionally, alcohol is a diuretic, sometimes causing people to get up in the night to urinate.
Limit your alcohol as much as possible. When you do drink, stick to the drink recommendations for your age and gender and avoid drinking too close to bedtime.
6. Give Up Smoking
Along with a multitude of adverse health consequences, smoking can be draining you of your energy. Nicotine is a stimulant, causing your heart rate to speed up and your blood pressure to rise. So, if you have a cigarette before bed (which many smokers do), it can make it difficult to fall asleep. And, if cravings hit you during the night, you might find yourself waking up to smoke another cigarette.
Over time, the toxins in smoke can affect your lungs. This decreases the amount of oxygen transported throughout your body, making you feel more fatigued. So both short-term and long-term, cigarettes are making you more and more tired every day.
There are many sources online with tips for quitting smoking. Find a method that you believe will work for you.
7. Change Your Diet, so You Eat the Things Your Body Needs
Examine your diet and the possibility it could be a source of your fatigue. Some of the general diet tips to feel energized throughout the day include:
- Eat smaller meals throughout the day versus three large meals
- Avoid consuming caffeine after 2 pm
- Limit processed foods
- Make sure you’re not undereating or overeating
- Eat more nuts and fish
- Reduce your sugar intake
By feeding your body wholesome, natural foods, you’re supplying it with the energy it needs to feel vibrant throughout the day.
Before making any drastic lifestyle changes, it can be beneficial to consult with a doctor. Your doctor will advise you on what changes your body can take and may have a diagnosis for your chronic fatigue.
About Diamond Physicians
Diamond Physicians provides quality health care to patients throughout the Dallas Fort Worth area. Contact us today to make an appointment to discuss your health or find out more about our affordable medical services.