All dressed for work but still feel like hitting the sack for a quick nap? If it sounds familiar, you could be experiencing fatigue. We need bursting amount of energy on a daily basis to survive the day. It is common to feel exhausted at the end of the day, but if fatigue creeps in from morning itself, you need to explore effective ways to combat it. Typically, stress, anxiety and lack of sleep are the primary causes of fatigue. Therefore, discovering your underlying root cause is crucial to avoid another dreadful day. So here are few ways you can stay fresh and energetic by beating fatigue naturally.
Exercise
Plan out a schedule incorporating exercise in your daily regimen. Exercise increases blood circulation, stamina, muscle mass and flexibility resulting to heightened sense of alertness and energy. Exercise is proven to provide lasting surge of energy throughout the day which is always the healthier option compared to consuming external supplements or caffeine. Apart from that, a sexy back wouldn’t hurt anyone, would it?
Staying hydrated
If you are the type who fancy replenishing your thirst by opting for sodas, coffees and teas instead of water, you may be welcoming dehydration ultimately. Dehydration is one the leading causes for fatigue as lack of water consumption impacts the oxygen flow to your brain causing your heart to work harder to pump oxygen all over your body, leaving you feeling tired. Dehydration also prohibits optimal muscle performance, resulting to a weary body. So don’t forget to swap the sodas and coffees with a glass of water when you feel like quenching your thirst next time! If you need motivation, purchase an eye-catching bottle or set a reminder on your smart gadgets to drink up every now and then.
Take a break
We all need a break from the screens from now and then to rest our mind and stay sane. Prolonged screen viewing or work can tire your mind leaving you feeling exhausted. Step out for a quick refresher and perform a break ritual which works for you. For some people, a quick washroom break or even a chat with their work mates works effectively to reset. These short pauses in a day can help to recharge your mind and regain alertness. But do remember that a break should be anywhere between 5 to 15 minutes. Anything more than that is inviting laziness and perhaps a letter from your HR. If an active mind interferes with your sleep at night, here’s a quick tip, cut-off all screen times an hour before heading to bed. This will relief your mind from being too active.
Thoughtful meals
Many of us are ardent followers of the proverbial saying ‘You are what you eat’. Type of food that you choose to eat unswervingly affects your mood and mind. Many of us are oblivious with the food pyramid chart and are often driven by aesthetically pleasing meals. The root cause of food fatigue is carbs. Carbohydrates produces higher glucose content which results to higher blood sugar leaving you feeling lethargic. You may recall the time you gobbled a whole plate of rice for lunch and feel like hitting the sack instantly? That’s fatigue talking. Hence, try replacing carbs with lean plant-based proteins instead. If you can’t eliminate carbs completely, jump in to foods rich in Vitamin B such as banana, leafy vegetables, and nuts in your daily diet to balance out the effects of carbs in your body. A hamburger may lure your taste buds but do know that processed foods are ranked in the lower end of the nutritional value spectrum. Experts classified them as ‘unhealthy’ due to high sugar content, sodium, trans fat and other artificial taste-enhancing ingredients which slows your system down, succumbing to fatigue.
Stretching
Make time to perform simple stretches in the morning for best results. You could even use simple props available within your space like a chair, table or wall to complement your workout. When you are stressed, your muscles contract, making you feel stiff and harder for oxygen to flow to your brain. Stretching doesn’t only promote flexibility but also releases tensed muscle, improves posture and calms your mind. When this happens, you release the ‘happy’ hormones, endorphins, which lifts up your mood instantaneously. A notable form stretching is Yoga. It is readily available on the web with a complete guide for all ages and level of intensity depending on your preference. Start getting those endorphins released for a happier you!
