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The Fatigue Solution: How To Increase Your Energy In Eight Easy Steps

Clean Out Your Gut

If you're frequently tired or feel bloated, you may want to get your gut in shape:

  • Avoid aspirin. 
  • Cut out alcohol for a month. 
  • Avoid aspartame. This artificial sweetener is a pro-inflammatory. It acts like "a film inside your colon."
  • Drink about eight glasses of water daily.

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The Fatigue Solution: How To Increase Your Energy In Eight Easy Steps

The Fatigue Solution: How To Increase Your Energy In Eight Easy Steps

https://www.forbes.com/sites/jennagoudreau/2012/04/02/the-fatigue-solution-how-to-increase-your-energy-in-eight-easy-steps/

forbes.com

7

Key Ideas

Change Your Diet

Eating lots of protein is essential for staving off fatigue, especially early in the day when your cortisol levels are high.

  • Breakfast: eat eggs, a slice of ham or add protein powder to your oatmeal. Otherwise, you eat only carbohydrates and you'll crash early.
  • Eat every three to four hours. Snacks like fruit and nuts, string cheese, a couple of scoops of cottage cheese or even beef jerky will satiate your hunger and boost energy levels.

Clean Out Your Gut

If you're frequently tired or feel bloated, you may want to get your gut in shape:

  • Avoid aspirin. 
  • Cut out alcohol for a month. 
  • Avoid aspartame. This artificial sweetener is a pro-inflammatory. It acts like "a film inside your colon."
  • Drink about eight glasses of water daily.

Get Better Sleep

To get better sleep, improve your bedroom hygiene.

  • Get the television out of the bedroom. 
  • Go to bed and get up at the same time every day.
  • Keep the bedroom cool to help you fall asleep.
  • If you have trouble falling asleep, get up and leave the room until you feel tired.
  • Never exercise after 4 pm.

Move More To Boost Metabolism

Studies show that the more you move, the more energy you’ll have.

Try burst training, where you work at nearly 100% capacity for 45 seconds, rest for 90 seconds, and then repeat for 20 minutes. It helps burn fat for the next 36 hours and increases metabolism.

Get Your Thyroid Checked Out

Hypothyroidism, the most common thyroid disorder, can cause nightmares, anxiety, mood swings, weight gain, impaired concentration and severe fatigue.

If you experience any of these issues, get a simple blood test to check your TSH levels. 

Prepare For PMS

Hormones greatly impact fatigue, and PMS can hijack your energy if you don't prepare for it.

Fill up on fruits and veggies, eat more fiber and complex carbs, avoid salt and caffeine, exercise more. Natural remedies like Japanese krill oil, magnesium supplements, chasteberry herb, vitamin B6 and licorice may also provide relief.

See A Specialist

If you can't find relief through lifestyle changes and your general practitioner says everything’s normal, consider diagnostic testing to pinpoint exactly where the problem lies.

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Get More Sleep

Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.

Try and aim for around 7 hour...

Reduce Stress

Feelings of stress can mean that you struggle to concentrate, experience racing thoughts, difficulty switching off and tiredness.

Strategies to improve your energy levels include taking some time for yourself to relax, reading or going for a walk.

Move More

One study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by around 65% just by regularly participating in low-intensity cycling.

Get up and move your body like brisk walking or cycling to boost your energy levels.

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Describing mental fatigue
Describing mental fatigue

It is the feeling that your brain just won't function properly. People will describe it as brain fog. You can't concentrate, and simple tasks take too long. You find th...

Causes of mental fatigue

Contributing factors to mental fatigue are poor nutrition, lack of sleep, hormonal imbalances, or cognitive overload. Cognitive overload can take the following forms:

  • When you focus on a single task for an extended period of time.
  • When you spread your attention across too many things.
  • Worrying about tasks. It is as mentally taxing as doing the task.
Give your brain high-quality fuel

Your brain is fuelled with the same food as your muscles. What you eat has an enormous impact on your cognitive functioning.

  • Cut down on refined sugars as it decreases alertness. Aim for sustained energy levels throughout the day.
  • Plan your meals in advance. If you wait until you're hungry, you're already low on energy and willpower and will reach for a quick energy boost in the form of sugar.
  • Don't skip breakfast. Without it, you may likely crash in the middle of the morning. Eat more eggs, yogurt, and oatmeal to sustain your energy levels until lunch.
  • Snack mid-morning and mid-afternoon to give your body consistent fuel.
  • Stay hydrated with water. Mild hydration can negatively impact cognitive performance.
  • Listen to your body to figure out what makes you feel best. The same nutrition advice won't work for everyone.

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Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...