sourceIn today’s world, we’re busy. With work and every other extra-curricular activity, sometimes all you want to do is take a nap! But when your schedule doesn’t allow for downtime, how can you keep your energy levels up? Try the following 3 simple steps; you’ll feel better, look better, and have the energy to tackle the day!
1. Sip smart. Coffee isn’t the only beverage that will get you going! Fatigue is one of the first signs of dehydration! If you’re lagging in the morning or the afternoon and find your mouth and lips are parched…time to grab an ice cold water and hydrate yourself!!
2. Snack smart. Avoid filling up on sugary, fatty foods, or simple carbohydrates. These foods will only leave you with drastic highs and lows in your blood sugar levels. Instead, opt for at least 2 cups of fruit and 3-4 cups of veggies a day. The high fiber content will digest more slowly and keep those blood sugar levels steady. Want more bang for your buck? Pair your produce with a few protein-rich nuts and not only will this help keep blood sugar levels steady, the protein increases dopamine, a brain chemical that makes you feel awake!
3. Stress smart. Stress has all kinds of negative effects on our health and fatigue is one of them. Engaging in regular physical activity will aid in managing stress AND perk you up! Take your exercise outdoors and you’ll feel even MORE energized!! Walking, biking, or running outdoors is better at fighting fatigue, anger, and sadness than using a treadmill or stationary bike, according to researchers in the UK. So grab a friend and get to the park!
Wake up to light! Turning on a lamp or opening your shades in the morning will signal your body to stop producing melatonin (your body's natural snooze hormone)!
While there are plenty of simple steps you can take to perk yourself up: get adequate sleep, eat a well-balanced diet, hydrate, and engage in regular physical activity, sometimes there are other underlying conditions that might be causing your slow down:
- Anemia
- Celiac Disease
- Depression
- Diabetes
- Lupus
- Hypothyroidism
- Fibromyalgia
If you feel you eat healthy, exercise regularly, get plenty of sleep, and STILL fight fatigue, you may suffer from any one of these conditions. Be sure to schedule an appointment with your physician soon!
Bonus Tips:
- Chew gum! According to a study published in the International Society of Medicine, multi-taskers who chewed on gum (particularly cinnamon-flavor) were 19% more alert than non-gum chewers, when under mild stress!
- Go dark! Just one ounce of dark chocolate (at least 60% cacao) will give you a little jolt of energy because it contains theobromine, a natural stimulant!
QUESTION: What are your best fatigue fighters?
I love exercise when I’m feeling a little sleepy. And sometimes to perk up when I can’t get to the gym or outside right away, I add a lemon or lime to my water. Such a little thing, but it spices it up a little bit
I’m so on board with the water and cinnamon gum. I only drink coffee in the morning, so if I slump at other times of the day I drink water, and if that doesn’t work I chew a piece of gum. Thanks as always for the information Erin! Have a great day.
totally agree in the miracles of water! I always find decaf green tea with honey to help hydrate me really well too! and also fruits and veggies…that’s just a givein that they make you feel great! I love eating them too so it’s perfect:) Never knew that about gum though..need to try it!
I needed to see this today! Exercise often helps me pump up, but a good night’s sleep helps too. I’m not one of those people who can get by on just a few zzzzzs. I need my full 8 hours!
Who knew chewing gum was a stress relief?! Great tips!
I agree that exercise is my go to energy lift. When I start slacking, my energy drops like a rock. Thanks for all the advice!
These are great tips. I find that drinking water really helps perk me up. So does getting up and doing a few jumping jacks.
Love all these tips especially #3! Exercise is such a great fatigue fighter and mood booster. I also love to make an upbeat playlist and have mini dance parties even though I’m sure I look ridiculous!
Love these tips especially #3!
I also like to create an upbeat playlist and have a mini dance party. It’s even more fun if roommates or family members join it. Last weekend when my grandparents were visiting my 75 year old grandfather and I did a silly dance to Kelis “Milkshake” and we laughed the entire time as were my other relatives who were watching us. Laughter, dancing, and upbeat music=a good time!
I am LOVING your quick easy step posts…these are amazing tips!
I love these tips, especially because I’m right in the midst of my busiest time!
Loving these past few posts!
I try to do all of the above things to stay perky… I have a tendency to become very lethargic and low if I don’t keep up with all of them. I definitely notice mood changes very quickly if I have a few ‘naughty’ days. At least I finally know how to control it! 
I’ve heard that about chewing gum, although if you are trying to take a test or something, you are supposed to suck on hard candy instead of chewing gum. Intersting huh?
Great tips!!! Thanks for sharing them!
#3 for sure! Eating smart is definitely a good one too. I always feel so much more energized when I’ve had tons of healthy fruits and veggies!
I’m all over #3 – exercise! Another thing I love to do to perk up is LAUGH. hard.