You already know that you have to sleep for 8 hours, eat a healthy diet and relax from time to time. But that is not easy in such a stressful world. Then exhaustion shows up and you feel burned out all day. You have to do more and more stuff, but feel stuck in the mud.
That constant feeling of fatigue is increasingly common. You need a break, of course, but once you have rested, you’ll have to face the same nerve-racking routine, ending up as a tired as before. What you need are some guidelines to boost your energy and help you beat fatigue in your daily routine.
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Drink plenty of Fluids
Dehydration makes you fatigued (even a little dehydration), so drink water all day long. Don’t wait until you’re thirsty, you have to keep your body well hydrated to keep in working properly.
Be Careful with Refined Carbohydrates
Food that contains a lot of white sugar or white flour makes your blood sugar rise rapidly. But just like caffeine, a crash follows that rush of energy, and a quickly one. Thus, you’ll end up feeling tired again. Instead, try eating more high-fiber foods such as whole-grain cereals, whole-wheat bread, and vegetables. This helps stabilize blood sugar, which helps prevent your energy from plunging, and they keep you full and give you energy.
Do Low-intensity Exercise
Light workouts like walking can play a role in keeping you healthy, but also in decreasing fatigue. Low-intensity exercise stimulates your body and mind, and researchers think that it increases your energy level.
Start your day with an energetic breakfast. Drink a cup of coffee to wake up, mix some skim milk to add proteins and have some carbohydrates to get energy. This way, you’ll avoid that sleepy feeling and you’ll get an energy boost.
This stimulating drink is a staple in every kitchen. Coffee is well-known for its anti-fatigue power. It contains caffeine, a substance that wakes you up, perks up the brain and gets those mental faculties humming. In large doses, it can lead to insomnia or anxiety as it affects the nerves, but there’s no harm in drinking coffee as long as you do so in moderation (i.e. up to two cups a day).
Take into account that caffeine gives you a short-term rush of energy that may be followed by a crash, so you can’t rely on it to get you through the day. However, it is quite useful to get you going in the morning.
- Oat straw
Oat straw extract is a natural energy booster that accelerates the brain function. It pumps more blood to the brain because it expands brain arteries. In addition, it doesn’t contain sugar or caffeine.
You can add two teaspoons to your coffee or juice in the morning for an extra boost of energy.
If you want to feel energized all day, you have to give energy to your body. Eating snacks during the day will provide you with the energy you need. Try to avoid refined carbohydrates and fatty foods. Instead, go for healthy snacks. We’re not suggesting taking celery to work instead of a cookie (although celery is great!). There are more healthy snacks than you think: dark chocolate, bananas, almonds, yogurt, flakes, oatmeal, citrus fruits, blueberries, etc.
Kiwi is rich in potassium, vitamin C, sugar, and fiber. This means that Kiwi is not only healthy but perfect as a snack. It gives you a burst of energy and keeps you satiated.
Try eating one or two kiwis a day to get all the energy you need.
- Ginger Tea
Ginger is a great stimulant that is full of antioxidants to boost you up.
Brew a cup of fresh or powdered ginger to enjoy its health-benefiting properties.
Ginseng has been used since ancient times to treat weakness and exhaustion. It is a root with a sweet, licorice-like taste. It is a powerful energy booster, so it is perfect for those times when you are really fatigued. But you should take it only if you feel exhausted as it can be too stimulating otherwise. Asian ginseng is easily available in herb shops and is more powerful than other varieties. You should not take Ginseng continuously for longer than two weeks.