Fatigue is the number one health complaint of many patients, according to many doctors that were interviewed within the last few years. This includes more than just physical fatigue, and may include feeling sluggish emotionally, mentally, and physically. There are, of course, health conditions that may affect levels of fatigue — anemia, or thyroid hormones dysfunction, or gastrointestinal disorders - but in most cases some simple changes in lifestyle can make a large impact on the amount of time we feel alert, and thus impact the general quality of our lives. Here is a list of the Top 5 DO’s and DON’T’s when it comes to behaviors that may leave you feeling sluggish.
#5 DO Drink More Water
Your heart needs to be hydrated in order to efficiently pump your blood. This means that when your internal organs are healthily hydrated, oxygen is able to move at a more efficient pace to your muscles and organs, as well as important nutrients from the food we eat. Even being as little as 2-3% dehydrated can dramatically affect this important process. To calculate your normal fluid needs, take your weight in pounds, cut that number in half and consume that number of ounces daily.
#4 DO Start Your Day With Breakfast
Kick starting your metabolism in the morning with a healthy breakfast is a great way to avoid fatigue later as well as keep your brain functioning better. During the night your body has used all the fuel from your previous meal to restore your body and keep your vital organs functioning, and without refueling you will feel tired. Good examples of a healthy breakfast are: Eggs with Whole Wheat Toast and Greek Yogurt, A Fruit Smoothie Made with Protein Powder, or oatmeal with a little peanut butter.
#3 DON'T Drink Before Bed
Although initially alcohol suppresses the nervous system and may make you feel drowsy, it may actually backfire on you. Alcohol creates a rebound effect as it's metabolized, which creates an abrupt surge in the adrenaline system. This can cause a lot of tossing and turning around 3 or 4am when the alcohol has worn off. Doctors recommend not consuming any alcohol for at least 3 hours before bedtime.
#2 DON'T Sleep In On A Sunday
While a healthy social life is important, oftentimes staying up late on Saturday Night leads to sleeping in on Sunday morning. This in turn can disrupt your entire early week by making it difficult to fall asleep Sunday night and wake up early again Monday. Many Doctors suggest at least waking up for a short time at your usual hour on Sunday and then indulging in a midday snooze later to avoid falling into a deep sleep and disrupting your schedule.
#1 - DON'T Skip A Workout Because You Feel Tired
If you are skipping the gym because you feel exhausted, this may very well be counterproductive for you. Even at small intervals of 20 minutes at a time, cardiovascular workout routines help deliver oxygen to your tissues and ultimately help you feel more energized longer than any other method.
The quality of sleep that we get each night is far more important than the quantity. Experimenting with different sleeping environments and before-bed routines can reveal indicators on our personal needs when it comes to getting a good night’s sleep. What is the single most effective tip for boosting midday energy? Research shows that simply taking a 10-minute walk is one of the most effective methods of avoiding fatigue throughout the day and is far more effective than other more popular remedies such as hitting the vending machine.