I know that an extremely common issue people struggle with is fatigue! I struggled off and on with some pretty severe fatigue myself and it made accomplishing anything an incredible feat. If you feel like you have less energy than you should, try implementing these tips below before you resort to coffee to keep you afloat.
1. Eat healthy, balanced meals
Eating healthy, balanced meals will help your blood sugar remain stable throughout the day, ensuring you don’t have a blood sugar crash that leaves you feeling lethargic and sleepy. Try to have a well-balanced plate for every meal and ditch the sugar and processed foods. Your ideal plate should include at least a little bit of protein, fat and veggies with every meal (yes, even breakfast!).
2. Get better sleep
This seems like a no-brainer but many people aren’t getting adequate enough sleep. Whether it’s too little sleep or poor quality of sleep, these both make a serious impact on your day. Take a serious look at this aspect of your life and ask yourself if you need to improve.
3. Increase physical activity
There has been SO much research about how physical activity can boost your energy. Instead of a nap, try going for a quick walk and see how you feel! If you are feeling fatigued, it’s usually best to avoid long and intense workouts as this can sometimes worsen your problem. Try walking more throughout the day and incorporating moderate physical activity several times throughout the week.
4. Drink more water
When we are dehydrated, one of the first symptoms we experience is fatigue. Your body need water to perform crucial bodily functions so it’s no wonder a lack of water can leave us feeling tired. A good rule of thumb is to take your weight and divide by 2….that’s how much water you should drink daily in ounces (at least!).
5. Reduce your workload
Our society makes it seem like we always have to GO, GO, GO! But that’s not ideal for our health….we NEED to rest or else we will eventually burn out. If you’re feeling fatigued, try to delegate more tasks to your friends/family/coworkers (even if it’s only temporary) and ensure you are only spending energy on things that are truly important to you. Prioritize what’s important to you and keep your energy focused on that.
6. Stress less
Easier said than done, I know. But, emotional stress consumes a huge amount of energy. To be honest, this is one of my biggest struggles myself, but I have improved greatly by keeping my mind present and expressing gratitude for what I have in my life.
7. Incorporate adaptogenic herbs
Adaptogens are herbs that have the ability to balance/restore the body by improving the health of your adrenals (your adrenals are crucial for energy and managing stress). These herbs are called adaptogens because of their ability to “adapt” their purpose according to your body and its needs. For example, for some people a specific adaptogen can increase energy, and for others the same adaptogen will help calm them down. To increase your energy, try the adaptogens ginseng, ashwagandha or Rhodiola. However, please do your research here and/or talk to a doctor before incorporating one of these into your daily regimen. Some of these adaptogens should not be taken if you have specific health issues. Also, if you experience any negative side effects, I suggest stop taking that adaptogen and maybe try another.