We all experience days when we feel so drained that no matter how much our friends insist or lure us with a sale at our favorite brand, we just can’t get up and go. When you have a low-level energy drain, you may not experience the typical symptoms like exhaustion, muscle ache, or tiredness. But what you do feel is drowsiness, and it is why you can’t will yourself to get up and go for the activities that you love. You may find it difficult to focus and memorize, complete a task, stay awake and maintain your emotional stability.
Exhaustion can affect your everyday life, especially when you are so drained that you cannot even complete your regular tasks. If this sounds familiar to you, and you feel sluggish even after chugging multiple cups of coffee a day, then you are not alone. Fortunately, the following tips can help reduce your fatigue and boost energy levels.
1- Quit Substance Abuse
Substance abuse can negatively impact various aspects of health and may enhance the risk of chronic disorders. What’s more, is that the toxic chemicals from the intoxicating substances reduce your body’s energy efficiency leading to fatigue. It can vary based on the substances you take, the quantity, and how frequently you consume. Substance abuse is hazardous to your immune system, mental health, and overall body, and quitting them can benefit your energy levels.
If you’ve committed to quitting, explore your options with well-respected wellness and recovery centers, like The Palm Beach Institute, where former users are put on individual and unique treatment plans to help them recover without going through a lot of the stress associated with withdrawals.
2- Minimize Stress
It is common to feel anxious and stressed when you are overwhelmed with loads of work. Stress draws up on a lot of our energy and also takes a toll on our mental as well as physical health. Constant worrying can drain your energy levels even while you’re resting. That’s why you should eliminate the causes of stress. If that is not possible for you, then think about the ways that you can minimize stress. Talk to a loved one, find hobbies, and consult a psychotherapist. Relaxation techniques like mindfulness, meditation, and yoga are also useful stress reducers.
Exercise is essential for minimizing your risk of diseases, including diabetes, heart disease, high cholesterol, and obesity. Research says that physical activity could help you fight stress and also uplift energy levels. Try to incorporate exercise into your routine, walk in the park nearby, ride a bicycle to the grocery store, and instead of taking the lift, why not take the stairs every now and then. A study suggests that a ten-minute walk can increase your energy and also uplift your mood.
4- Try Not to Skip Breakfast
Breakfast is considered the most vital meal of the day. It kickstarts your metabolic process, giving you the energy you require to get things done. Studies indicate that people who eat breakfast are more focused and have a better mood and energy throughout the day. Moreover, eating breakfast is also associated with a lower chance of developing health conditions, like heart disease, diabetes, and obesity.
5- Get Sufficient Sleep
Many people sacrifice their sleep for the sake of work. Not getting enough sleep, or sleeping late at night, can leave you exhausted, sluggish, tired, and grumpy the following day. Although sleep cycles vary from person to person, a normal amount of sleep recommended is 7 to 8 hours to ensure overall health and energy levels.
6- Healthy Diet
A balanced diet is one of the most crucial components of leading a healthy lifestyle. Following a healthy diet can help keep your mineral and vitamin needs met. A healthy diet will not only reduce your risk of developing multiple chronic diseases but also positively affect your energy. Choosing nutritious foods will help keep your energy levels balanced and consistent, keeping you energetic throughout the day. Some of the best healthy snack ideas include:
- A handful of pistachios, cashews, hazelnuts, or peanuts.
- A handful of fresh berries
- Low-fat cheese and yogurt
7- Limit Sugar Intake
When you feel drained, you may step out of your room and reach for that sugary snack to satisfy your craving. Although sugar-filled foods can give you a burst of energy momentarily, the high will not last long, and the lows will leave you more drained than you were before. It is because sweet foods cause a spike in blood sugar levels. A study reported that people consuming high sugars and refined carbs experienced more fatigue than those who consumed whole and nutritious foods. Try shifting to healthy foods, such as fresh and dry fruits when you crave having something sweet.
8- Drink Enough Water
Keeping yourself hydrated is incredibly significant when it comes to your health. More particularly, dehydration can impact your mood, energy levels, brain function, and more. Sometimes even a little bit of dehydration can cause fatigue and leave you feeling drowsy. Pro tip: keep a water bottle with you wherever you go. This way the bottle will keep reminding you to have a sip or two every now and then.
We all have experienced low days, but replacing habits that are draining our energy levels, like sleeping less, stress, or high sugar intake, with healthier habits, such as having enough rest at night, drinking a lot of water, and limiting our sugar intake, can help us feel better.