5 Ways To Beat Fatigue That You Haven’t Tried Yet
Of man’s greatest challenges is the requirement of sleep. With so much to do and so little time in which to do it, it’s no wonder why soda is so popular. But sugary beverages and excess caffeine can wear out your body in the process. Instead of these less healthy options, here are five ways to improve your energy level, without harming your health in the process.
Eat The Right Carbs
A stomach full of fettuccine alfredo is more likely to slow you down than speed you up. But healthy carbs are an excellent way of fueling the body when stress-levels and lack of sleep drain your supply. According to research published by the Proceedings Of The Nutrition Society, whole grain carbohydrate sources contain vitamins, minerals, essential fatty acids, phytochemicals, and other bioactive food components that contribute to the body’s healthy functioning.
The key to finding good carbs lies in selecting the right source. Sweets provide sugars, which are readily digested, but not particularly beneficial sources of carbohydrates. 100% Whole Grain Cereal, brown rice, and 100% whole grain bread contain the entirety of the grain “packaging”, which means they contain the beneficial chemicals mentioned earlier. So the next time your day gets difficult, consider opting for a piece of 100% whole-wheat toast instead of that cinnamon roll, no matter how good it looks.
Get More Omega-3’s
The term “fatty acid” may be a bit off-putting to most health-conscious individuals, but Omega-3’s have been revealed to have a number of beneficial health effects, particularly in reducing inflammation in our bodies by improving our Omega3:Omega6 ratio. According to the Mayo Clinic, Omega-3’s help with heart health and can even help combat depression. And for those who have experienced depression, either clinical or seasonal onset, energy can become a precious commodity.
Supplements (particularly quality fish oil) exist that can help you get your needed dose, but food sources exist that can help make ingestion a regular part of your diet. For more omega-3 fatty acids, focus on wild salmon, tuna, sardines, grass-fed beef, sea vegetables, walnuts, flax, hemp, and chia seeds. Between tasty food sources and supplemental sources (see our section on Fish Oils), your energy level and palette will thank you.
You’ve likely tried hydrating to help with skin health or digestive function, but the clear liquid is also an excellent way to keep your energy level up. According to the experts at Men’s Fitness, regular water intake can help with regular body functioning, quality of life, and energy level, all in one fell swoop. Which means that neglecting your water intake may have a greater affect on your level of fatigue than you realize.
Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters. According to the Institute of Medicine, an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. Depending on diet, about 25% of that water will come from food. However, according to Dr. Leigh Vinocur, MD FACEP, certain medications and diseases can require greater intake. Start by investing in a BPA-free water bottle and shoot for the targets listed here. If you still feel dehydrated, consider consulting your doctor to help determine your required intake.
Keep an Eating Schedule
Our bodies work through regular rhythms. The peaks and valleys of our eating, sleeping, and other cycles effectively determine how much energy we have at any given time. By eating the right foods on a regular schedule, your body avoids the annoying mid-afternoon and mid-morning lulls that can sap energy and productivity.
Furthermore, maintaining a healthy eating schedule helps tap your metabolism, “burning” fuel strategically to keep your energy level up. According to Dr. James Rouse, longer-burning complex carbohydrates like whole grains and fruit are great for building and maintaining adequate fuel stores for the day’s work. In the afternoon, he recommends vegetable-based carbs that require less insulin to digest and set your body up for a more relaxing evening.
Don’t Forget Protein
With all this talk of carbs, it’s easy to forget about the importance of proteins. These complex chemicals have numerous health benefits, including regulation of blood glucose levels, which can lead to major fluctuations in energy. Furthermore, according to a study published in Environmental Nutrition, protein helps block the action of serotonin, a chemical that induces feelings of calm and fatigue.
The best part? Protein comes from a variety of sources, including yogurt, lean meat, fish, poultry, eggs, nuts, seeds, and legumes. Also see our section on gluten-free Protein Bars & Protein Powders to help boost protein in your day. Between these tasty options and the demonstrated benefits for your energy level, incorporating more protein is a no-brainer.
In a fast paced world, no one wants to be left behind. But you can only drink so much coffee before the adverse affects of excess caffeine catch up to you. Try these holistic, but scientifically proven methods of improving energy, and you can find yourself looking for more to do in a busy day, instead of hitting the snooze button in the morning.