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

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. 

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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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Eat Plenty of Protein at Every Meal

Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).

Protein increases your metaboli...

Drink More Cold Water

Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.

Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.

Do a High-Intensity Workout

High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.

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Dopamine Functions

Dopamine is an important chemical messenger that plays several important roles in the brain and body:

  • It influences moods and feelings of reward and motivation: When&nbs...

Increase dopamine levels naturally

They are generally well regulated by the body, but there are a few diet and lifestyle changes you can make to boost your levels naturally:

  • Eat lots of protein
  • Eat less saturated fat
  • Consume probiotics
  • Exercise often
  • Get enough sleep
  • Listen to music
  • Meditate
  • Get enough sunlight