From Tired to Inspired: Simple Strategies for Beating Fatigue and Finding Your Spark

Posted: March 29, 2023 | By: Rocio Ramos

Do you ever feel like you’re running on fumes, struggling to stay awake during the day, or just feeling exhausted 😴 no matter how much 💤 rest you get? Low energy levels can be frustrating and can impact your productivity and overall quality of life. If you’re dealing with low energy levels, there are a few potential causes to consider, as well as some tips for keeping you powered up 💪🏼 and ready to tackle the day. According to a recent article from Health.com, there are several factors that can contribute to fatigue. Let’s take a look at each of these factors and then dive into suggestions to combat them one by one.

Why the low energy?

The first and potentially most obvious contributor to low energy levels is lack of sleep. Believe it or not, a poor night’s sleep can actually cause energy deficiency throughout the entire next day.  Not hard to believe, right? After all, if you’re not getting enough restful sleep each night, your body may not be able to recharge properly, which leaves you feeling sluggish and drained. The next biggest issue contributing to healthy energy levels is (you guessed it): Stress. That’s right. Stress can interfere with your sleep and, as we just learned, that can leave you feeling mentally and physically exhausted. This is especially true if the stress you’re experiencing is not just once in a while, but more like daily; over a long enough period of time, this can be considered chronic stress. Unfortunately, long term stress can really wear down your energy, which sets your body’s new normal to lower-than-optimal levels. A third major culprit to low energy: poor nutrition and hydration. Without putting in the resources needed to fuel your system optimally, the system will not put out the desired result, leaving you feeling deprived of strength and vitality.

The Fix

🤔 So, what can you do to increase your energy levels and start feeling more energized? There are several things you can try! 💡First, make sure you’re getting enough sleep each night – aim for 7-8 hours of restful sleep. Establish a consistent bedtime routine that helps you unwind and relax before bed. You might also try incorporating relaxation techniques like deep breathing, meditation, or yoga into your routine to help you manage stress and improve sleep quality.

Remember that our bodies also run on circadian rhythms controlled by our biological clock. This clock helps regulate various physiological and behavioral processes, including sleep, but sometimes our “clocks” are a little off. Nutritional supplements, including Youngevity’s Sleep-Eze and Hemp FX Relax use Melatonin, which helps to regulate our natural biological sleep cycles. When used regularly, along with the other sleep tips above, this hormone helps to support the circadian rhythm to calm the mind and body and to get a good night’s sleep.

Of course a good night’s sleep and the ability to wind down as part of a cycle try fits into one of the biggest tips to lower the body’s stress levels: incorporate more physical activity into your daily routine. According to Everydayhealth.com, “Exercise is a great way to boost your energy levels and improve your mood.” Just remember that even a short walk–whether outside, on a treadmill, or even walking in place–will help your heart pump your blood throughout the body, which helps to lower blood pressure, increase muscle contraction in the legs and promote healthy circulation. This kind of activity, at whatever pace you feel comfortable, can make a big difference in how you feel.

Lastly, but certainly not least: Improving your nutrition and hydration will make a big difference in your energy levels. In an article published by Harvard.edu, the author writes, “When you are low on fluids, your body may feel tired and weaker than usual. Consuming a sufficient amount of fluids in beverages and water-filled food…will help replenish the water your body loses throughout the day and can help you maintain your energy.” Did you catch that? “…water-filled food…” Wow! Here’s a fun list of foods that are surprisingly hydrating:

  • Watermelon
  • Cucumber
  • Tomatoes
  • Strawberries
  • Lettuce
  • Grapefruit
  • Zucchini & Summer Squash
  • Celery
  • Pineapple
  • Bell Peppers
  • Asparagus
  • Cauliflower
  • Mushrooms

(Anyone thinking what I’m thinking? If it has anything to do with an upcoming blog post being about surprisingly hydrating recipes💦, we might just be on the same page! 🤩)

Back to the importance of food and hydration on energy levels: essentially, by focusing on eating a balanced diet that includes plenty of fruits and vegetables, plus lean protein, and making sure you’re drinking plenty of water throughout the day, you’ll contribute to your body’s ability to stay energized, rather than needing to take a break to recharge.

All in all, by implementing these strategies, you can improve your energy levels and stay alert and focused throughout the day. Whether you’re looking to boost your productivity at work or simply want to feel more energized and motivated in your daily life, taking care of your physical and mental health is key. So, make sure to prioritize 😴sleep, 🏋️‍♀️exercise, and a 🥗healthy diet, and remember to take breaks and manage stress levels effectively. Your body and mind will thank you!

 

REFERENCES:

Blog inspo: https://www.health.com/mind-body/your-energy-levels

Support RE: Hydration & Diet for energy: https://www.health.harvard.edu/healthbeat/fight-fatigue-with-fluids

SUpport RE: exercise for energy: https://www.everydayhealth.com/fitness/workouts/boost-your-energy-level-with-exercise.aspx

 


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