Do you feel tired all the time? Lots of people do. It’s a sign of our modern, overbooked times. Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top six reasons for feeling drained, exhausted — or simply just dead tired. Don’t start thinking, however, that you’ve got a medical condition until you’ve made some changes to your habits. If you still feel exhausted, it might be reasonable to check with your doc.
Not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. The reason is simple: less oxygen travels to the muscles and cells. Solution? Load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C.
Living on junk food
Foods loaded with carbohydrates can rapidly increase blood sugar. Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day. To keep blood sugar steady have a lean protein along with a whole grain at every meal. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.
Our food acts as fuel for our body. Many people skip their breakfast in an attempt to control weight. However, doing so may disturb and undermine your whole day. After fasting for the night, your boy needs calories and nutrients to work for the entire day. Breakfast kick-starts your metabolism. Skip it, and you’ll feel sluggish. Recommended are breakfasts that include whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; or a smoothie made with fruit, low-fat milk, and almond butter.
Not drinking enough water
Being dehydrated — even slightly — takes a toll on your energy levels. Dehydration causes a reduction in blood volume, which makes the blood thicker. This forces your heart to pump harder but less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. The common suggestion — we’ve all heard so many times — advises to drink eight glasses, or two liters, a day. Whether you want to stick to this old rule or to get more ‘scientific’ and use a special formula to calculate your normal fluid requirements — the most important thing is not forgetting to drink enough water.
Having trouble saying no
People-pleasing often comes at the expense of your own energy and happiness. To make things worse, it can make you resentful and angry over time. You don’t have to say yes. Train yourself to say ‘no’ out loud. Try it alone in your car. Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.
Relying on caffeine to get through the day
Starting your morning with a java jolt is no big deal — in fact, studies show that up to three daily cups of coffee is good for you — but using caffeine improperly can seriously disrupt your sleep-wake cycle. One study revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon.
(But then – alas! – they also say that behind every success story there is a substantial amount of coffee…)