HOW TO AVOID FELLING FATIGUE
If you find yourself feeling fatigued, having difficulty staying awake, or having multiple cups of coffee just to make it to lunchtime, you’re probably not alone. You need energy for your body to function properly, because let’s face it – when you’re exhausted, everything feels harder. Fatigue can sneak up on you for a range of both physical and emotional reasons. Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.
Hydration – Fatigue is one of the major effects of dehydration. If you’re not drinking enough water, you’re not going to have enough energy to get through the day effectively. Nearly all the body’s systems depend on water to function properly. In terms of energy levels, H2O is essential for proper digestion, it helps your heart pump blood more effectively, and helps transport oxygen and other essential nutrients to your cells. About 70-80% of our brain tissue is also water, and fatigue and mood are closely linked.
Diet – Eating a wholesome, balanced diet full of nutrient-dense foods gives you the energy you need to live a healthy, sustainable life. Read food labels! Many foods and condiments are sneaky sources of added sugar (not to mention chemicals and preservatives you can’t even pronounce). Read the labels of products like salad dressings, sauces, and oatmeal packets, to scan for added sweeteners. Optimizing the nutrient-density of your overall diet may also help you cut back on added sugar.
Carbohydrates – Enjoy good quality carbohydrates with each meal. Carbs are the main source of energy for the brain. Whole grains are also a great source of B-vitamins, required for energy production. I’m not saying go and eat donuts… simple carbs quickly elevate your blood sugar levels. Complex carbs take longer to digest and gradually increase blood sugar levels. Simple carbs, often found in highly processed foods may boost your energy fast but you may experience a crash soon after. Complex carbs like fruits, vegetables, unrefined whole grains, and brown rice may help increase your energy throughout the day.
Digestion – Processed foods and refined carbs can make your digestive system sluggish, while sugar and alcohol can disturb the balance of bacteria in the gut. Reduce intake of gluten for two to four weeks and note the change in your energy.
Iron – Foods such as organic grass-fed meat, poultry, legumes, nuts, seeds, and dark leafy greens two or three times per week can help to maintain your iron levels. If you’re extremely fatigued, ask your health practitioner to check your iron and thyroid levels. (The thyroid produces triiodothyronine (T3), an active hormone that enters your cells to give you energy).
Liver – Fatigue is a common symptom of an overworked liver. There are many things we consume daily that can affect your liver functioning. Excessive consumption of alcohol, caffeine, and refined sugar can place a significant load on the liver (too much caffeine also affects the adrenals, which are directly linked to energy production).
Exercise – It turns out exercise can increase your energy – who would have thought! When we exercise, hormones like adrenaline (epinephrine) are released which initiates the fight or flight response. This increases heart rate, which in turn supplies the muscles with more oxygen and increases the quantity of blood flow to the brain, enhancing alertness. As a result, a workout can leave you with more energy than you had before!
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