If you’re one of the millions of Americans regularly suffering from lack of energy, we’ve got some good news. Occasional fatigue can be remedied without the use of medication or stimulants.
Perhaps you’ve experienced fatigue for so long, you’ve come to believe it’s a normal stat, Well, it’s not. Many things contribute to exhaustion throughout the day. To increase energy levels naturally, assess your lifestyle habits and make some basic changes.
Adjust Your Diet: Overeating causes fatigue. So does poor digestion. Eat smaller meals and snacks every few hours rather than big meals three times a day. This will provide your brain and body with a steady supply of nutrients. Eating low-glycemic foods (like whole grains, veggies and nuts), whose sugars are absorbed more slowly, may also help prevent the energy crash that occurs after eating refined starches or quickly absorbed sugars.
Reduce Stress: Worry and anxiety drain energy. Stress can also lead to physical and emotional health problems. When you’re on the edge, talk to a friend. Also try relaxation therapies like yoga or meditation. Taking up a hobby like knitting can provide great stress relief, too.
Exercise More: Exercise gives your cells more energy to burn, circulates oxygen and releases epinephrine and norepinephrine (stress hormones that boost energy). It also promotes better sleep, which will ultimately lead to healthier energy levels.
Get the Right Amount of Sleep: Too little sleep, too much sleep and non-restful sleep all affect energy. Harvard Medical School recommends a simple exercise to determine the amount of sleep you really need. Avoid napping during the day, then allow yourself four hours of sleep one night; gauge how you feel. If you slept well, add 15 to 30 minutes of sleep the next night. As long as you’re sleeping soundly, continue adding sleep on successive nights.
Quit Smoking:Of course, smoking is terrible for your health, causing lung problems, premature aging and more. But did you know it also contributes to fatigue? Nicotine is a stimulant which raises blood pressure, heart rate and stimulates brain-wave activity associated with wakefulness. It can lead to trouble falling asleep, which will affect energy levels throughout the day.