Most of the time, many people complain about feeling tired and fatigued. Due to tiredness, you may experience physical or mental exhaustion, lack of motivation, and reduced or no energy.
Included in the factors that contribute to tiredness are depression, anemia, stress, inadequate sleep, obesity, malnutrition, excessive exercise, anxiety, and breastfeeding. Eating junk foods, drinking too much alcohol, and consuming too much caffeine can also affect your energy levels.
Your family life, social relationship, and performance at work can be affected if you always feel tired.
Here are some of the ways to beat tiredness and increase your energy levels.
Eat Breakfast
Skipping breakfast makes you feel tired by mid-morning. Without food for too long, you allow your blood sugar levels to dip and take a toll on your energy levels.
Choose the right foods for breakfast. Include those that can boost your metabolism and give your body energy to burn. Try to have a big bowl of oats with some fruits and nuts for breakfast. It will provide you with filling fiber and a little protein. Also, carbohydrate-rich foods like whole-grain bread and cereals are good options.
Exercise
A sedentary lifestyle can often make you feel low on energy. Start doing exercises like cycling or brisk walking to boost your energy levels.
Furthermore, exercising can also enhance the working efficiency of your muscles, lungs, and heart.
Every time you feel tired, stand up and go for a walk. You will soon feel that your stamina and energy levels have increased.
Drink More Water
Make your body more energetic and able to fight tiredness by staying hydrated.
Your body is made up of 50 to 75 percent of water. Water is needed for your different organs to function properly. When your body is dehydrated, it can affect your energy levels, mood, and brain functioning.
To stay hydrated, make sure you drink 8 to 10 glasses of water a day. However, depending on the weather, your activity levels, and age, you may need a little more water.
Eat Energy-Boosting Foods
Eat the right foods to keep your body energetic. Consume more fruits and vegetables as well as lean meats like chicken, turkey, and fish that are high in omega-3 fatty acids. Also, include nuts, seeds and whole-grain foods in your diet.
Instead of two or three large meals a day, eat several smaller-portioned meals throughout the day.
Lose Weight
You can be exhausted and feel tired most of the time if your body is carrying excess weight. Extra body weight puts an extra strain on your heart, thus making you more tired.
If you are overweight, it might be time for you to lose some weight. You’ll start feeling much more energetic, as soon as you start losing some pounds.
Sleep Soundly
Adequate sleep can help a lot in beating tiredness and keeping you energetic throughout the day. Lack of sleep is one of the main causes of daytime fatigue.
Adults need about 8 hours of good sleep per night. In order to ensure proper sleep, avoid long naps during the day, enjoy a warm bath or shower before bed, and go to bed and get up in the morning at the same time every day.
