- Marilyn Buckley, CHHC
Feeling Fatigued??? 10 Tips to Increase Energy.
TIPS FOR INCREASING ENERGY
1. Carbohydrates:
Carbs fuel our bodies and give us energy. When we eat a meal with carbs our body will break them down turning into sugar (glucose) and this is what provides us the fuel we need.
Yes there are good and bad carbohydrates – when we consume refined carbs it causes a blood sugar spike. This can lead to a spike and then fall of blood sugar causing us experience that sugar crash and we find that we are tired. Replace refined carbs with the good carbs and whole foods.
2. Sedentary Lifestyle:
When are energy level is low we just don’t feel like exercising but the very act of increasing our activity level can allow us to enjoy more energy – clean energy!
Start with adding 1 hour 1 day a week to start. Go for a walk or go to the gym but get up off that couch or out from behind that desk.
3. Stress:
Stress can deplete you of normal energy levels. We all encounter different types of stress and while some Is normal, increased amounts of stress can and will have a negative effect on your overall health. One must learn how to manage their stress using stress-reduction techniques. We cannot eliminate stress forever buy learning how to deal with it can literally save your life. Meditation, yoga, walking, and exercising are just a few suggestions.
4. Hydration:
There have been many studies done to show that being dehydrated can lower our energy levels and make it more
difficult to concentrate and focus. Dehydration happens naturally through our urine, stools, breathing, sweating so
it is imperative to replace the fluid loss by drinking adequate water.
5. Eliminate Energy Drinks
We can reach for some sort of energy drink anywhere at anytime!!! Some of these drinks many include:
- Caffeine
- Sugar
- Amino Acids
- Large doses of Vitamin B (although you need to be sure you’re getting
enough Vitamin B)
- Herbs
These will only provide you with a temporary and artificial burst of energy and can actually lead to rebound fatigue.
There are known health benefits to caffeine but if you are feeling tired all the time it may be best to cut it out of your daily diet at least temporarily while you address the root cause of your fatigue.
6. Not Consuming Enough Protein
Not consuming enough protein in your diet could contribute to fatigue. Including high quality protein at every meal is important to maintain your metabolism and increase your energy level.
There are many great plant based proteins to choose from. If you consume red meat make sure you are purchasing and consuming organic grass-fed beef and pork, wild caught and sustainable fish and organic pasture raised chicken.
7. Food Sensitivities/Allergies:
Fatigue can be caused by food sensitivities and or allergies. Most people are more familiar with the usual
culprits such as, rashes, headaches, sinus and digestive Issues but fatigue can be a very real symptom for many
people. Following a food elimination diet under the care of a Dr., Health Coach, dietician etc., can help you determine if this may be the cause for your fatigue.
8. Poor Sleep:
This is probably the most common and familiar reason for fatigue. Sleep is the time our body heals, resets and
renews. Most adults need at least 7 hours of uninterrupted sleep every night. Being more physical during the day will help provide much better sleep at bedtime.
Some simple things you can do to help achieve better sleep:
- Go to bed and rise at the same time every night
- Get adequate exercise during the day but not later in the evening
- Try to consume your last meal 3-4 hours before going to bed
- Wind down about 30 minutes before going to sleep and turn off any
electronic devices
- Diffuse Essential Oils such as Lavender, Roman Chamomile, Vetiver,
Sandalwood, Marjoram, etc.
9. Not consuming enough calories:
Our body relies on a certain number of calories to function properly every day. Calories are the units of energy, If we don’t consume enough it can lead to fatigue. and we won’t be able to meet our nutritional needs. Lack of calories will also slow down our metabolism.
10. Eat Whole Food:
Adopt a whole food diet. Whole Food is food that is closest to its natural state. Eliminate refined and processed food from your diet, think anything that comes in a package. By replacing your diet with a more whole food and plant based diet you will begin to feel the health benefits on many levels, your energy level being one of the benefits for sure!! Your body really doesn’t know what to do with the refined and processed foods but start consuming whole, fresh food and you will feel amazing.
Perhaps eating 5 – 6 small meals a day will better serve your needs than 3 big meals a day. This will help maintain your blood sugar level throughout the day and give you the energy you need. Do keep in mind that more frequent meals mean you need to keep the calories in check. Remember SMALL meals.