Do you feel fatigued at the very onset of a day’s work? Are you always yawning, feeling sleepy. or lazy throughout the day?
When people clock 40 years of age, they quite often experience constant fatigue. About 2.5 million people in the US population (one of the most advanced countries in the world) suffer from chronic fatigue according to a study published by the Population Health Metrics. Major contributors to this feeling of fatigue are stress, hectic working schedules, unhealthy or poor diets, dehydration, inadequate sleep, lack of exercise, and use of drugs.
There are certainly a variety of ways you can reverse chronic fatigue naturally to keep the mind and body charged up during the day. The following tips will be of great help in providing the body with needed energy and banish tiredness forever.
A good percentage of body fluids such as the blood are made up of water. An insufficient amount of water in the body can cause dehydration. This dehydration may cause the blood to thicken, thus making it hard for the heart to pump it through the vessels smoothly. This may result in fatigue. It is suggested that 1 to 2.6 liters of water should be taken each day for adults and to drink plenty of water to replenish the body during workouts according to Dr. Rebecca Williams, a human physiologist and research associate at the University of Newcastle. You lose a good number of electrolytes during intense workouts; so it is good to supplement with natural drinks in addition to water to help restore the electrolytes back in the body.
Fatigue is majorly caused by lack of sleep at night. In a poll sponsored by the National Sleep Foundation, about 40% of Adult Americans feel tired during the daytime because their sleep habits are poor.
Adenosine is a by-product of cell activity generated during the day. To break down the meaning even further, it is the high-energy molecule that stores the energy we need to do just about everything we do. During the day, adenosine builds up but it gets cleared from the mind while you sleep. A good habit of sleeping invigorates the body and keeps the mind revitalized. An older adult needs between seven to nine hours of sleep daily. It is important to go to bed early so that your body can be alert the next day. If you fail to get enough sleep at night, it is important to get 20 -30 minutes of nap during the day.
By engaging in exercises, the body is invigorated and feels energetic. It enables you to take in more oxygen and nutrients into the tissues. Exercising activates your metabolism, reduces stress, and relieves the muscles. It also increases blood circulation. For a start, it is good you get moderate exercise after which you should go on to increase the duration gradually. You can kick start with cardiovascular exercises like walking briskly for about 20-30 minutes daily. This will help your lungs by enabling them to function better. It has been stated that exercises sharpen the mind but yoga is the best for boosting energy levels.
It is not abnormal to experience Type 2 diabetes, stress, cardiovascular or other complications caused by fatigue. By losing an extra pound, your energy level increases and your mood improves. To do this, follow a healthy eating plan by cutting back on processed foods and refined sugar calories and replace them with fresh fruits and vegetables in addition to getting in regular exercises. Get moral support only from people who are closest to you who will be champions for your cause.
Supplements such as vitamin B should be taken to boost your energy level. The functioning of the thyroid glands is balanced by vitamin B12. This vitamin is water soluble; hence the body cannot store the excess, so make sure that you are taking the proper amount. Make sure you are choosing a quality vitamin B12 supplement.
Eat Foods that are Full of Proteins:
Our energy level is also given a boost by protein-rich foods. The amino acids present in protein helps in repairing the worn out body tissues. Foods higher in protein combined with complex carbs gives a feeling sustained energy by keeping you feeling full longer. View the 10 healthy protein sources that boost energy.
Healthy snacks should be taken after every three hours together with regular meals. This will keep your energy levels high throughout the day. Snacks rich in energy, with a good mix of carbohydrates, proteins, and fats should be taken. Eating of snacks within short intervals keeps the digestive system more active and healthy.