“Tired is the new black,” said comedian and mom of two Amy Poehler (“Parks and Recreation”). And while she was probably joking (at least a bit), Poehler is hardly alone. According to experts, fatigue is one of the top complaints patients bring up with their doctors, and it’s no surprise, given what most of us have on our plates on any given day.
Jobs with growing hours and responsibilities, family time, bill paying and endless housework turn us into circus-act jugglers as we struggle to get everything done in the limited hours we have available each day.
Of course we’re exhausted. But following are some of the things we can do to elevate our energy levels naturally, without having to turn to the “mother’s little helpers” of the 1970s.
While it might seem impossible to dredge up the energy to squeeze in a workout, doing so will help erase fatigue and provide a much-needed energy boost. Hit the gym in the morning and you’ll be more likely to feel energized for the entire day.
According to 2006 research analyzing studies that included more than 6,800 people, those who exercised regularly reported feeling less tired than those who didn’t.
“More than 90 percent of the studies showed the same thing,” said Patrick O’Connor, PhD, in an interview with WebMD.com. “Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise. If you're physically inactive and fatigued, being just a bit more active will help.” (Ref. 1)
Eat for fuel
Whoever coined the phrase “You are what you eat” was absolutely on target.
If you often eat on the run – grabbing fast-food burgers and eating processed foods – you’re likely setting yourself up for chronic exhaustion.
Fast food is made up of easily-digestible carbs and sugar, and because these meals tend to be digested so quickly, they result in high blood sugar spikes that provide a quick burst of energy. But because our bodies are unable to store much glucose for later use, it comes and goes quickly, inevitably triggering a crash that causes us to reach for more food or make yet another trip to the communal coffee pot, even though we’ve probably already taken in enough calories for the day. (Ref. 2)
Speaking of coffee pot, caffeine can also result in feelings of exhaustion, even though it offers a quick boost of energy. An especially likely culprit is that afternoon cup of java you guzzle to make it through the last meeting of the day.
Even as that cup of coffee provides an artificial jolt of energy when you need it, it could interfere with sleep later, causing you to either toss and turn for hours or miss out on the deep, restful sleep that is required to restore our bodies and minds to take on the next day. Thus begins the vicious cycle, as tomorrow requires yet another afternoon java, which will throw off yet another night’s sleep.
Coffee also can lead to dehydration, according to Dr. Mehmet Oz, which can increase feelings of fatigue. (Ref. 3)
The entire body runs on water, so when your fluid levels are low, your body is bound to feel sluggish.
Drink plenty of water throughout the day, and when you feel tired, reach for water instead of coffee, since thirst often comes disguised as both hunger and fatigue, experts say.
“Sometimes, even slight dehydration can leave you feeling tired and lethargic,” according to nutritionist Keith Ayoob, an associate professor at the Albert Einstein School of Medicine in New York and author of “The Uncle Sam Diet.” (Ref. 1)
Drink less alcohol
Alcohol is also a quick way to become dehydrated – the key reason we find ourselves feeling hung over after a night on the town.
And while your first drink might make you feel a bit more energized – the life of the party – alcohol is a natural depressant, and as such, will leave you feeling sluggish, especially the day after you down a few drinks.
Alcohol also tends to interrupt sleep, so drinking too much can be a double whammy. (Ref. 1)
Ditch the sugar
Eating sugar-rich foods provides a temporary boost of energy that makes an afternoon chocolate bar tempting. But that chocolate is a wolf in sheep’s clothing.
The sugar from the candy provides an initial burst of energy as glucose floods the bloodstream, which carries it to our cells. But glucose dissipates quickly, and like fast food meals, that burst of energy is followed by a crash when the glucose is gone.
Without sugar as a dietary mainstay, you’ll be more likely to get sustained energy from your food, instead of unhealthy highs and lows. (Ref. 4)
Eat a kiwi
According to Dr. Mehmet Oz, the antioxidant-packed, fiber-rich fruit that finds its way into both our Kiwi-Klenz supplement and Foaming Facial Cleanser is an excellent snack to bring natural energy. (Ref. 2)
The fruit has twice the potassium of a banana and twice the vitamin C of an orange, as well as fiber to keep you full for longer – as well as encourage the slow release of glucose for long-lasting energy.
Include protein in every meal
If you want meals to stick with you, it’s important to include a mix of protein, fiber and a touch of fat in every meal as well as snacks, nutritionist Keith Ayoob, author of “The Uncle Sam Diet.” (Ref. 1)
His go-to options including peanut butter on whole-grain crackers or yogurt mixed with nuts.
“The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last,” he told the website WebMD.
Get more magnesium and vitamin D
Vitamin D and magnesium are both important nutrients when it comes to breaking down glucose into energy.
When your numbers are low, you’re more likely to feel sluggish. (Ref. 5)
Taking our Total Balance formula can ensure that you have all the nutrients you need for optimum health, eliminating lows that slow you down.
Spending an hour a day – maybe during that commute to and from work – can help make you feel less tired throughout the day, as long as you choose your favorite upbeat music (and maybe sing along.)
According to a study from South American researchers, music may also help cells grow and repair, acting as an anti-aging compound, according to Miguel-Angel Mayoral-Chavez, M.D., Ph.D., a Brazilian biochemist. (Ref. 6)
- http://www.answers.com/article/1184872/11-serious-lack-of-vitamin-d-warning-signs?param4=ysa-us- de-lifestyle#slide=8