So Tired. Lazy. No energy. Time to change that! I provide you with evidence-based tips to beat fatigue every day.
What is tiredness?
What is fatigue? Well, the definition is the state of wishing for sleep or a feeling of weariness. Everyone gets tired and no one likes it but by learning more about the symptoms of tiredness and how to manage it, then you can correct it. Fatigue is another way to describe tiredness or a lack of energy.
What are the symptoms of being tired?
Symptoms of fatigue include:
- Sore or aching muscles
- Slowed reflexes and responses
- Moodiness, such as irritability
- Impaired hand-to-eye coordination
- Reduced immune system function
- Short-term memory problems
- Poor concentration, attention and motivation
Lists like these can seem scary but the reality is you can solve fatigue and allow yourself to feel better again. You may even be feeling low because this is happening to you but it can happen to anyone! Sometimes it can be one cause or they can be several causing tiredness and fatigue.
Why am I always tired?
Extreme tiredness might cause one of the following factors:
- Vitamin deficiency
- Chronic fatigue syndrome
- Sleeping disorders
- Sedentary lifestyles
So let’s fix it!
Tiredness and fatigue are symptoms, something you can feel and describe, not a condition or disease, so it is something you can change!
By learning to evaluate your lifestyle you can make appropriate changes to help yourself for the future or even for friends and family.
If having tiredness or fatigue is taking over your life to an extreme degree and causing distress, please consider talking to your local doctor or nurse. They might suggest certain medical tests to explore a medical reason for your extreme fatigue such as chronic fatigue syndrome, sleep apnea or a thyroid condition.
Luckily the majority of tiredness and fatigue will get better with time or with simple lifestyle changes we can all make.
Practical lifestyle changes can be made to every home, they can be simple and effective, they do not have to be extreme or dramatic changes.
How to stop being tired?
Change your diet, do more exercise and find time to relaxing. Drink 8 glasses of water per day, eat lots of protein, good carbs. Provide more omega 3 and omega 6 to your body. Avoid coffee.
Step #1: Change In Diet
It’s the same age-old idea! Change your diet and you’ll feel better for it. The thing is, it’s true if you change your diet even slightly you should hopefully feel better. By eating a balanced meal we have natural energy boosts rather than superficial ones.
Ensuring you have a balanced diet with enough nutrients, can be done by eating a varied diet of unprocessed foods.
Combining work, exercise, hobby, and possibly raising children with healthy eating habits can be a real hassle. With an active lifestyle and a busy work life, it can be very difficult to ensure you are getting everything you need but these simple diet changes could make a big impact on you if you try it.
Lack of protein could be contributing to your fatigue.
Consuming protein has been shown to boost your metabolic rate more than carbs or fat do.
In addition to aiding weight loss, this may also help prevent tiredness.
Taurine helps to beat fatigue.
Koreans know how to deal with self-reported exhaustion.
In one study, self-reported fatigue levels were significantly lower among Korean college students who reported eating high-protein foods like fish, meat, eggs and beans at least twice a day.
The study describes the dietary taurine intake in Incheon.
What is taurine?
Taurine is an amino sulfonic acid that you find in fish and meat. You find it in the heart, brain, retina, platelets.
BCAA helps to beat tiredness as well.
Another research also suggests that fatigue may be reduced by branched-chain amino acids.
What are branched-chain amino acids (BCAA)? BCAA is a group of 3 that you find it in meat, eggs, dairy products. It is the main ingredient of many high-protein powders.
Is whey protein safe?
Whey protein is safe unless you overdose it. Give up whey powder if you can’t tolerate lactose.
If you are a fitness fan or gym guy, you know powder supplements very well. It is a great supplement to support your muscle growth and losing weight. However, some of you might experience the digestive issues after the intake of your whey powder. Others might say it is normal because of whey powder boosts metabolism. What about stomach cramps, bloating, diarrhea or gas? It doesn’t sound like a normal side-effect of improving your metabolism. Well, the cause of digestive problems might be your lactose-intolerance.
What is an alternative for whey powder?
Isolate powder contains less lactose and fat than whey protein concentrate. Also, there are vegetarian versions of whey powder that contain pea, hemp or soy protein.
However, I recommend grabbing the whole food, just unprocessed food…
Mission 1: Call out energy boosters
Some ideas for good sources of protein and energy boosts are:
- Low-fat dairy
- Nuts (e.g. almonds, cashew, walnut)
By consuming more proteins you will be aiding weight loss and this may also help prevent tiredness.
Are spinach and avocado a good source of protein?
Not really! On the Internet, you find plenty of articles where people say “good source of protein is spinach and avocado”. There are other reasons why you should eat them:
It is a good effect on concentration, health, the brain due to the content of antioxidants. Bio spinach is a queen of antioxidant, but not protein. Spinach is just low in calories!
It is a pro-healthy product and a good source of valuable fats …but not protein.
Mission 2: Small Meals & More Meals
When our energy levels drop it often makes us more agitated and leaves us feeling low. Did you know that by eating more often you can reduce these feelings? Eating a smaller portion and going for foods that release energy slowly it will help to maintain your energy and sugar levels.
Eating breakfast in the morning is recommended because it improves alertness and concentration. The first meal of the day kick starts the metabolism and makes you less likely to overeat during the day or snack on processed foods.
Try going for slow-release energy-based meals every three to four hours this will make it less likely that your energy will crash, and in turn, you’ll be less likely to reach for unhealthy food.
Snack of some slow energy releasers like bananas, chia seeds, nuts and fruits
Mission 3: Pick Good Carbs, not Bad Carbs
Bread, pasta, rice and pastries to list a few of the favorite carbohydrates, it gives you a good immediate energy boost, the body turns them into sugar which is fuel for your body.
The thing is, that sometimes if we eat too many refined carbohydrates, for which you will not feel better, you may feel worse.
Refined or processed carbs describe foods such as white bread, white rice, soda, breakfast cereals and snacks. These foods will give you a quick boost in sugar and their eminent quick drop leaves you feeling exhausted and craving more processed foods.
So the vicious cycle continues.
Luckily whole foods or complex carbohydrates keep energy levels steady and leave you feeling fuller for longer.
Complex carbs are whole, unprocessed foods, including fruits, vegetables, legumes and whole grains
Examples of “Good Carbs” that’ll steadily boost your energy;
- Vegetables: All of them. It is best to eat a variety of vegetables every day.
- Whole fruits: Apples, bananas, strawberries,
- Legumes: Lentils, kidney beans, peas
- Nuts: Almonds, walnuts, hazelnuts, Brazil nuts
- Seeds: Chia seeds, pumpkin seeds, sunflower seeds.
- Whole grains: Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
- Tubers: Potatoes & sweet potatoes
- Dark chocolate
Mission 4: Complete Your Level of Omega 3 & Omega 6
In today’s society, we are told that fat is bad. However, not all fats are bad.
We need healthy fats for energy, good fats are monounsaturated fats and polyunsaturated fats.
These naturally occurring fats have many benefits and the best fatty acid to help your energy levels is omega 3 and omega 6.
Omega-3 and omega-6 can not be produced in the human body so you need to include it into your diet, it should give you good natural fuel.
What you want to try and it is naturally occurring fats that have not been processed. Healthy fats are found in:
- Oily fish
- olive and sunflower oils
Mission 5: Less Caffeine
Less caffeine can help balance your energy levels over time rather than the initial boost of energy that caffeine gives you.
Actually, that take away coffee you have every morning generates disposable cups. These are still around and will be here for years to come.
Once the caffeine wears off you may be left feeling depleted and searching for more, caffeine is in foods such as coffee, tea and fizzy drinks. You should feel better once you switch to a decaffeinated alternative or avoid it altogether.
Mission 6: Hydration
Staying well-hydrated can have a great impact on how the brain and body are working.
Water is lost at all stages during the day and night, it is important to drink an average of 8 glasses of water per day, this can vary depending on the person.
If not enough fluids are consumed it can lead to dehydration, mild dehydration has been linked to low mood and energy levels. It also can low memory and brain functioning.
Why is it important to drink water?
Drinking water improves cognitive performance and tunes your mood. Your perception and concentration is drastically better when you are not dehydrated.
Body water percentage
The human body consists of up to 60% of water.
Lungs – 83%
Muscles and kidney – 79%
Skin – 64%
Bones – 31%
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration and increased the frequency of headaches.The Journal of Nutrition, 2012
Other liquids to keep you hydrated:
- Coconut water
- Aloe water
- Eating fruits and vegetables ie cucumber
Step #2: Be Mindful
Mindfulness is a modern trend but is actually based on a Buddhist concept that by being fully conscious of what is happening within and around you.
It is said to have many benefits including reducing stress and increasing attention.
By reflecting on how you are feeling emotionally, you can take active steps, healthy steps to increase energy levels.
If you’re aware and can understand what is taking energy from you, you can start to reduce the things that could be doing this could include too much stress, overthinking, too much sugar or skipping meals.
What is meditation?
Meditation is a peaceful state of being. It is an escape from reality for a moment.
Meditation can come in many forms – relaxation techniques and can be done in the comfort of your home.
What are the best relaxation techniques?
Spending time in nature.
Sport exercises such as walk, yoga, pilates or anything else.
Don’t forget about doing things that lift up your spirit.
Turning on your creativity – it can be writing, painting, dancing, playing an instrument.
Breathing exercises against tiredness
Ideally, sit outdoors. Go to the park, meadow or forest close to you. Breathing exercises detoxify waste energy inside of your body.
Deep breath – count of three – exhale slowly
- Look over your head. For instance, look up in the sky.
- Inhale deeply, fill up the lower abdomen
- Hold breath – count to three.
- Exhale slowly, quietly and completely
- Repeat for a total of 5 or 20 breaths. Up to you how much breaths you need. Do it twice a day.
Step #3: Exercise
The last thing you want to do when you’re exhausted is exercise however it can help. Not running on a treadmill for 2 hours but instead try taking a simple walk, something low intensity.
What sports are energizing?
- Low-to-moderate intensity walking
- Tai Chi
Exercising is a natural stimulation that you will give you a boost in energy levels. It regulates the level of oxygen and glucose in your body.
The satisfactory level of physical activity can be 30 minutes of exercise every second day.
The more you increase physical activities the better the benefits you’ll feel.
Limit work hours
From my adolescence, I burn the candle at both ends. Event management, volunteering, regular job, certifications, studying at the university – I could do everything at the same time.
I tried many time management techniques. Some of them work well to my lifestyle, some not at all. However, the best thing I did for me was to limit work hours. Learning about self-love changed the way I approach the huge backlog of tasks.
I want to put a strong emphasis right here. You have to respect your time and prioritize what the most crucial in your life is. Some people live only to complete tasks. Cross them all from the to-do list. That’s misleading. Horn beetle. It is work to focus on the goal you are going to achieve.
If you accomplish our missions, you notice the improvement of your concentration, focus and productivity. Hopefully, we give you the inspiration to try out new techniques against your “always being tired”. Good food habits might be your savor. However, don’t forget about power nap, exercising and mindfulness.
Last, but not least dark chocolate. I recommend 100% dark chocolate. It is really addictive and energizing! Check it out!
What is your way to fix fatigue quickly? Share with us your techniques to get rid of tiredness! Let’s create an ultimate guide anty-tiredness.