Not having enough energy is a major problem for Americans. Everyone is working to live the American dream, but sometimes it can feel like the American nightmare.
There are days when you’re sitting at your desk trying to ward off sleep, and it almost feels painful. Even if you get enough sleep, you don’t have the energy you need to make it through your work tasks in the day.
There are ways to fight fatigue and make yourself feel better. Instead of fighting for your eyes to stay open and your mind to function, learn the best ways to best fatigue.
Continue reading this article to learn more about how to overcome fatigue.
1. Eat an Energy Boosting Diet
The way you eat has a lot to do with how your body functions and how you feel. If you’re constantly feeding yourself greasy, heavy food, it is unlikely you’re going to feel good throughout the day.
On the other hand, if you invest in good food that is going to help your body work the way it should, you’ll be able to get an energy boost. Eating energy-boosting foods can help you when you hit the wall in the middle of the day, but need to get more done.
Foods like bananas, fatty fish, sweet potatoes, and brown rice are perfect for giving you the boost you need.
2. Take Supplements for Energy
If you aren’t getting enough nutrition from your diet, you may need to take a supplement. B complex is one of the most common supplements people take to boost their energy and increase their focus.
B vitamins help with several body systems, one of which is the very vital nervous system. While these supplements can’t replace vitamin B, you get through foods like meat, eggs, and fish; people often notice they feel a boost of energy when they take them.
Besides for B vitamins, you can also look into magnesium, zinc, and iron for an additional energy boost.
3. See Your Doctor for Persistent Fatigue
If you’re working hard to take care of yourself, taking supplements, and doing other things to help you fatigue, you may need to see your doctor when those things don’t work.
Your doctor can help you get to the root of the problem. You might find out you have a treatable condition that requires medical treatment, or you might find out that you just need more sleep.
4. Lower Your Caffeine Intake
Wait, isn’t caffeine supposed to give you energy? Yes, caffeine can give you energy in the short-term, but it isn’t going to fix your problem long term.
In fact, drinking too much caffeine can cause you to experience a caffeine crash when it goes out of your system. The more caffeine you consume, the worse your caffeine crash is going to be when it comes.
Caffeine works very quickly, so when you need an energy pickup, it’s likely you grab the coffee pot. This might help you stay awake through this business meeting, but it is possible to build up a tolerance and to need more and more coffee.
If you can reduce your caffeine intake, you’re doing yourself a favor. If you still want an energy boost similar to caffeine switch to TeaCrine. It provides energy and an elevated mood, but doesn’t cause jitters and have the risk of withdrawal that caffeine does.
5. Move Your Body
When you’re tired, you don’t want to exercise. You want to sink into your bed or couch and enjoy some sleep or at least lay there lifeless watching television.
While that might sound like the ultimate solution to a tough problem, this is actually going to make things worse. Moving your body and getting the exercise you need will help you increase your energy levels, but decreasing movement will have the opposite effect.
If you stop moving and opt to rest, that’s fine, but once you have a little rest, try going for a walk or taking a run to increase your energy levels.
6. Use CBD
CBD helps give your body an energy boost by strengthening your body’s cells that make you feel sleepy. It also helps you feel clear when you’re awake and trying to get things done.
Make sure you use the right strain of CBD like the sativa CBD for energy because there are other strains that are meant to help you relax.
7. Enjoy the Great Outdoors
There is so much to see and do no matter where you live. It’s likely you haven’t explored a fraction of the places where you live.
You can enjoy the great outdoors for fun and experience the energy boost you need to help you through the rest of the day. Scheduling time to be outside makes a major difference in how you feel both physically and mentally.
Another thing to note is that when you’re outdoors, it feels easier to exercise. You might not even think about how much movement you’re getting when you’re outside. Put a step tracker on and see how it goes.
Besides helping with your energy, being outside also helps your eyesight and boosts your immune system.
8. Hydrate, Hydrate, Hydrate
Many people make the argument that there is water in tea, soda, coffee, and other drinks. While that is true, water gives you the most benefit.
If you’re dehydrated, you’re going to feel a lack of energy, and you might notice you aren’t able to move around as well as you should be able to.
Even if you’re not working out or doing strenuous work, it’s important you drink enough water. If you aren’t sure if you’re drinking enough water, just look at your urine.
Is your urine dark? If it is, drink more water because you want it to be a pale yellow color.
9. Clock Some Hours In Bed
Going to bed early can help you get those extra hours you need for your brain and body to recover. You don’t have to go to bed and get 8-10 hours, but give yourself some time to recoup.
When your body gets enough sleep, you’ll notice you are operating on a different level. Instead of feeling sleepy, grumpy, and frustrated, you’ll notice you’re feeling more energy and can get things done.
If you didn’t get enough sleep the night before, try a 10 to 30-minute nap throughout the day. Don’t sleep any longer than that, or you might not be able to get rest that night.
10. Reduce Stress
If you’re under a lot of stress, this can cause serious problems with your energy levels. You’re spending a lot of effort and energy, worrying about things and feeling stressed out.
If you reduce stress, it is easier for you to be able to get things done and power through the day without difficulty.
Stress zaps both your mental and physical abilities and can cause long-term problems with your body. Instead of letting things get worse, spend some time taking care of yourself.
Go to the spa and get a relaxing massage or facial, take time out to do yoga, read a book that you like, or do something else that will calm your mind and body.
For some people, it might be golf, fishing, or even sex. See what works for you.
11. Reduce Your Seated Time
Sitting for long periods of time can make you feel sluggish. If you have a job that requires you are at the computer for long periods of time, you might think sitting is your only option.
The truth of the matter is that you can get an adjustable desk that will allow for both sitting and standing. When you do this, you’ll be able to keep yourself from getting tired from too much sitting.
You can also get some steps in while you’re standing at your desk and work in that energy-boosting exercise we were talking about earlier.
12. Eat Often With Small Portions
When you want to have the most energy, eating smaller meals more frequently is the way to go. You’ll keep your blood sugar levels stable this way, and you’ll notice a major difference in your mind and body.
Every 3-4 hours should be a short enough time period, but some people even opt to eat small meals every 2-3 hours.
Using These Effective Ways to Fight Fatigue
Now you know more about these helpful ways to fight fatigue. If you’re feeling frustrated and need some help, get started with the tips that make the most sense to you.
Whether that’s changing your diet to be healthier, getting more exercise, going outside more, or something else—you can start feeling better today once you start making changes.
Do you need more help with feeling better or other important topics? Continue reading our blog to get the help you need.