One of the most common complaints heard by doctors today is that their patients are exhausted. A poll from the National Sleep Foundation found that 1 in 5 Americans is so sleepy it affects their daily activities. Unfortunately, lack of sleep is not the only reason for feeling tired; poor eating habits, stress, and inactivity all contribute to your fatigue.
Luckily, there are natural ways to combat fatigue and all it takes are a few tweaks to your daily routine. Below is a list of 4 ways to increase energy, fight fatigue, and start feeling better today!
1. EAT BREAKFAST: The number one way to increase energy and boost your mood is to start the day with a well-rounded breakfast. Consuming a breakfast that is high in fiber and rich in nutrients will supply a steady stream of energy to get you through your morning! Add a cup of tea and you also give your body a combination of caffeine and the amino acid L-theanine, which has been shown to increase alertness, memory, and reaction time. Black tea has even been shown to combat the effects of stress! A few examples of my recent favorite breakfasts:
MMMMmmmM
- Oatmeal (almond milk, mashed banana, cinnamon, raisins, flax, Sun Warrior protein powder)
- Homemade smoothie (Juiced: beets, apple, pear, carrot, celery, blended in a blender with ice, banana, spinach, and Sun Warrior protein powder)
- Almond butter on whole grain bread + fruit
2. HYDRATION: Since our bodies are about 55-60% water, it only makes sense that if we are not properly hydrated, our body will lack the energy to perform. Water happens to be the main component to keeping our metabolic functions working! Studies have shown that even mild dehydration can slow metabolism and zap energy. So what can you do? DRINK UP!
Stock up!!
- The first thing you should do when you wake up in the morning (after going to the bathroom) is drink 2-3 glasses of water.
- Bring along a water bottle to work or school that will last throughout the day. I take a full 2 L pitcher of water to work with me every day and drink all of it. Then I go home and continue to drink tons of water. Since I get lots of exercise, my body NEEDS a continuous supply!
- Consume foods that have high water content! Fill your grocery cart with fluid filled fruits to help meet your hydration needs!
3. EXERCISE: One of the best advantages to exercise is its ability to make more energy available throughout the day! GET MOVING! When feeling tired mid-afternoon, go for a walk instead of taking a nap, as you are probably more mentally fatigued than physically fatigued. Work out for a mere 15-20 minutes and I guarantee you will perk up!
4. EAT FREQUENTLY: Keep your blood sugar levels stable with frequent meals and snacks at least every 3-4 hours. When you go too long without eating, blood sugar levels get low and energy levels slump. By keeping a constant stream of fuel, your energy levels stay stable and it is easier to get through the day! If you saw my lunchbox, you would know that this is one rule I abide by strictly. I literally cannot go more than 3 hours without eating. Food is the best way to fight fatigue! Simple snacks to keep on hand:
- Nuts in their raw, natural state make an excellent energy boosting snack because they contain magnesium, a nutrient that plays a vital role in converting sugar in to energy! Eat a couple brazil nuts and you are helping to meet your selenium needs. Low levels of selenium have been linked to poor mood.
- Whole grains absorb more slowly than simple carbohydrates like pretzels or cookies. Have a piece of whole grain bread and hummus for a burst of energy!
- Fruits and vegetables provide fiber and water, both are nutrients that will boost your energy!
There you have it; simple, easy ways to combat fatigue and get energy back in your day! Try a few of these tips this week and see how you feel! You just might surprise yourself!
QUESTION: How do you combat fatigue?
I feel like I’ve had this problem for the last several months! I definitely eat breakfast every day and do think exercise helps… but sometimes I just need coffee:-)
I think that my area that I need to work on is working out. Just starting to work out a little more. Stress is a big energy zapper for me.
Drinking water and exercising are huge for me, but I also love power naps! I set the timer on my watch for 30-minutes and lay down. I usually get about 15-minutes of actual sleep but I wake up feeling refreshed and energized!
love these tips…..i defnitely need to drink more water!
Love all these tips!! It’s important for me to always sleep enough!! If I don’t sleep enough, nothing helps much!
I don’t drink enough water. When I wake up I down one large glass of water, but not 2 or 3. I guess I’d better step it up. When I’m feeling sluggish, I know to drink more water, but I really shouldn’t wait.
Great tips! I do all of these things…but it’s a BIG challenge getting some clients to! I am a broken record and so are they as they complain about being tired and hungry all the time. It gets old when they wont listen!
Oh my goodness..this is so spot on! I do all of the above and it makes a huge difference. I actually tend to eat no more than 3 hours apart to keep my blood sugar up.
I am so with you on these 4 steps!!! I do every single one of them!! Breakfast, eat frequently, hydrate, exercise, check check check CHECK! YAY!
xoxo
Kathleen
Those are all awesome tips! I definitely drink a lot of water and eat breakfast every day!
I notice a huge difference in my energy if I’m dehydrated, but I am terrible at drinking water!
I try to do everything you’ve mentioned. I have noticed that when I sit down for a while I get super tired. But if I get up and move, I have a lot more energy.
I definitely notice a huge difference when I follow all of these. I could definitely still increase my water intake though!!
When I remember to pack a green smoothie for my afternoon snack it really gives me a ton of energy! I find that greens are natural energy givers. So much nutrition for such little plants. All great tips!
What if I’m doing all that and STILL tired?!
Great suggestions- I’m also a big fan of the cat nap. But maybe energy will return as soon as this baby shows up!
I agree with all of these tips! Exercise & water are my favorite ways. I notice a huge difference in my day when I don’t drink water or don’t exercise. Even a walk helps!
ooh speaking of hydrate — im slacking on that today!!!! thanks for the reminder!
I fight fatigue with cardio! <3
Great tips! I always try to chug some water if I’m tired!
All great tips! I try to incorporate all of these into my daily life. Mostly though I find the best way to fight fatigue is to get enough sleep each night!
I always eat breakfast. And clearly I work out at least 5-6 days a week. After a few weeks of either being in your routine, you start to notice the change!
All such great tips!
Great tips! I follow all of these tips pretty well except for the water. For some reason, I find it hard to get a lot of water in during the day….I need to work on this!
I loved reading the tips. I need more energy in my life right now. My biggest way to fight fatigue is to exercise. It works like a charm!
I drink sooo much water, eat breakfast as soon as I wake up, and exercise about 5 times a week. I also have to remember to relax so my body can rejuvenate!
PERFECT TIPS!! i definitely agree with hydration, breakfast, exercise and snacking.. pretty much all of them!! i always eat breakfast. workout 5-6 times a week and snack! and drink lots of water!
So true! Exercise and frequent snacking are the ways I combat fatigue. Sometimes in the morning I feel really tired and it’s tempting to stay in bed. But… I’ve learned that on those days, getting up early and getting my workout in actually leaves me feeling MORE energetic throughout the day than an extra hour of sleep. Go figure!
I actually try and do all of the things on this list! I exercise 4 days each week, ALWAYS eat breakfast and the one thing I could do more of is drinking water. Darn Diet Coke for being so delicious…