10 Quick Ways to Boost Energy and Fight Fatigue
By NIKKI SHARP
Feeling more tired than usual lately? There may be a way to fix that. Try these 10 ways to boost your energy and kick fatigue.
1. Get Some Sun
Sunlight boosts our serotonin levels and makes us feel alive, and it enhances our happiness. Lack of sun can actually lead to symptoms of depression, resulting in a condition known as Seasonal Affective Disorder. Sun is vital for energy, growth and development. Without sunlight we are unable to make vitamin D, a highly important vitamin, which helps strengthen bones, the immune system and controls hormonal function. Try to get 5 minutes in the sunshine every day. If you plan on staying in the sun for an extended period of time, be sure to wear proper protective clothing and/or sunscreen.
Hydration is an essential part of cellular regeneration, and it's integral to the healthy functioning of the human body. Dehydration can lead to an inefficient delivery of oxygen to muscles, causing fatigue and a lack of energy and waste may not be removed properly from the body causing other issues such as toxic build up preventing the body from functioning efficiently. Drink 2-3 litres of healthy fluids such as water, coconut water, fresh smoothies and fresh juices. Remember to choose healthy fresh juices and smoothies that do not contain added sugars.
3. Eat Naturally Energizing Food
Snack on fruit. The natural sugar in fruit provides a quick pick-me up when you are feeling sluggish. The high fiber content in fruit ensures blood sugar levels are stabilized, unlike the extreme instant highs and lows in blood sugar you would experience when consuming candy bars. Whip up an energy-boosting smoothie packed full of vitamins and minerals. Simply toss in some blueberries, strawberries, half a frozen banana, 1/4 cup of pineapple and 1/2 cup of dairy-free milk and blend.
4. Sip on Green Tea
Green tea boosts immunity and increases your energy. Green tea contains caffeine, which itself has been shown to improve physical performance by mobilizing fatty acids from the fat tissues and making them available for use as energy. Green tea is also proven to reduce cholesterol, plus it detoxifies the body and suppresses untimely food cravings. Its super powers are endless, making it a great thing to add to your daily routine.
5. Porridge for Breakfast
Oats are rich in complex, energy-sustaining carbohydrates. They are low in fat and high in fiber, making them highly beneficial to your diet. Research suggests that oats may help remove LDL (the bad cholesterol) and reduce heart disease. The soluble fiber makes you feel fuller longer, which in turn helps control your weight. The densely nutrient and antioxidant packed oats are a good source of protein, complex carbohydrates and iron. What's not to love? Try this zoats recipe for something a little different, healthy and tasty.
6. Take Breaks
It may seem counterproductive, but taking breaks prevents you from becoming fatigued and tired. A simple 5-minute break can help you slow down, step back from your work, reflect, and come up with better ideas. Instead of snacking for energy, every few hours take a quick 5-minute break to clear your head.
7. Get Active
Are you feeling tired? Try going for a brisk walk rather than taking a nap for boosting energy and fighting fatigue. When you exercise, blood flow is increased, which delivers more oxygen throughout the body. Oxygen is vital for the creation of energy, and as more oxygen is delivered around our bodies more energy is created. This is why you get that energetic feeling after you exercise. Try waking up 30 minutes earlier in the morning, and take a brisk walk or jog before getting ready for work to help give you an energetic and alert feeling at the beginning of your workday.
We are all victims of the occasional over-analyzing and over-thinking. Without realizing it, we can spend up to several hours re-thinking the same topics over and over in our heads, causing both mental and physical exhaustion. Take 5 minutes out from your day to conserve your energy rather than wasting it on negative thoughts. Take 5 minutes out to concentrate on the body's life force, known as prana. Sit on the floor in a comfortable position with your eyes closed, become aware of your physical body. Then breathe in deeply through your nostrils and visualize your whole body filled with light and energy. Set a timer so you don't end up missing your afternoon meeting with your boss.
9. Snack on Nuts
Cashews, almonds, and hazelnuts are high in magnesium, which plays a key role in converting sugar to energy. Nuts are also packed full of fiber, which helps keep your blood sugar levels stable. They also contain plenty of protein to stave off hunger. Pack a bag of unsalted nuts in your bag and keep them on your desk. They are perfect as a mid-morning snack or any time you feel an energy slump.
10. Avoid Smoking
If you smoke, it's essential to know that quitting smoking will increase your energy levels. Within 2 to 12 weeks of stopping smoking, your circulation improves, making all physical activity such as swimming, walking and running remarkably easier. Not to mention the added benefits of quitting smoking such as increased life span, improved fertility, younger looking skin, whiter teeth and better breathing.
Readers - Do you often feel fatigued and tired even though you think you are getting enough sleep? How do you get push through a fatigued afternoon? What time of day do you feel the most fatigued? Have you tried any of these energy-boosting tips? Did they work for you? Let us know by leaving a comment below.
Nikki Sharp is an international model turned Healthy Lifestyle Expert. She runs Stay Sharp Be Strong, an online health community based on providing as much free information as possible for clean and healthy recipes, workouts and motivation to become a healthier and happier you. Nikki is the creator of the 5 Day Detox which has sold over 30,000 copies worldwide and is transforming the lives of thousands in only 5 days.