With the rise of the internet rat-race, having energy has never been more important. Today’s generation is experiencing stress at an unprecedented level. Both men and women are affected by it every day.
A large part of the west has adopted the concept of balancing work, family, health, children, and social media. However, our bodies are not built to live in constant stress.
Many people experience fatigue. It makes us feel tired and unmotivated. This leaves us with little energy to do the things that we love.
This article aims to examine the impact fatigue has on our daily lives, and our overall health, and to highlight the best ways to get energy back as soon as possible.
What is Fatigue? How Does It Affect You?
Fatigue can be a sign of many medical conditions. We’ll explore them below. Fatigue can also be caused by lifestyle choices, such as a low intake of nutrients or a lack of physical activity. There are many ways to boost your energy levels naturally.
Fatigue is a feeling of weakness both mentally and physically. Millions of people suffer from fatigue every day.
Fatigue is a lack energy and feeling of exhaustion. Fatigue is not the same thing as feeling sleepy. Drowsiness, or sleepiness, is a warm feeling that invites you to rest. Fatigue is the uncomfortable feeling of feeling exhausted.
Fatigue is characterized by a lack in motivation and energy. Apathy is another sign of fatigue. It’s characterized by a lack of concern for others’ feelings.
Fatigue can be either sudden or progressive. Fatigue can be an isolated occurrence. After a prolonged period of physical or mental exertion. You might think of it as if you’ve just completed a marathon or an exam. This type of fatigue is usually resolved by rest. If the fatigue continues or becomes more severe, it could be a sign of underlying health conditions.
Poor lifestyle choices can also lead to fatigue. Fatigue can be managed with proper nutrition, proper hydration, adequate sleep, exercise and stress management. If it doesn’t, it might be time to see your doctor to determine if you have vitamin deficiencies or other serious health problems.
What Causes Fatigue in Your Body?
1. Lifestyle Factors
Before we can discuss how to increase energy and relieve fatigue, it is important that we are aware of the lifestyle choices that can cause energy depletion. These lifestyle choices can lead to fatigue:
- Sleep deprivation
- Excess caffeine
- Poor diet (i.e. Lack of energy-boosting nutrients and mood enhancement
- Excessive sugar intake
- Inactivity
- Emotions, stress, grief
- Vitamin D deficiency
- Medications
Tobacco and drug/alcohol addiction
2. Health Conditions that Cause Fatigue
A side effect of medication or an underlying condition can cause fatigue and exhaustion. Many people don’t know they have an underlying condition. Sometimes, the primary symptoms are so obvious that secondary symptoms like fatigue or low energy levels can be overlooked. Chronic fatigue can be caused by:
- Fibromyalgia
- Rheumatoid Arthritis
- Heart Disease
- Hypothyroidism and Hashimoto’s Thyroiditis
- Grave’s Disease or Hyperthyroidism
- Cushing’s syndrome
- Acromegaly
- COPD (Chronic Obstructive Pulmonary Disorder)
- Liver Failure
- Chronic Fatigue Syndrome
- Anemia
- Diabetes
- Grief/Depression
- Obesity
- Multiple Sclerosis
- Sleep apnea
- Emphysema
- Chronic infections
- Hypoglycemia
- Stress
- Cancer
- Brain injury
- Chronic kidney disease
- Myopathy
- Viral infections
- Bacterial infections
- Top Methods to Get Energy
Here are some techniques that you can use to boost your energy and mood.
1. Exercise
Even though it may seem like the worst thing to do when you feel tired and sluggish, exercise is your best friend in increasing energy. Regular exercise is linked to better quality of living, confidence, and overall well-being, according to research. One study found that exercise improves heart muscle function and lung efficiency, and can even prolong energy. [6]
Even though it can be difficult for chronic fatigue sufferers, exercise is essential for your health and well-being. You don’t need to run a marathon. Start with 5 minute daily walks, and increase your time each day.
You can do any type of movement, including yoga, HIIT and walking in the park. To increase your energy, just get up and move. Exercise can also activate your lymphatic system, support immunity, improve metabolism, and help you sleep better. These are all factors that have an impact on energy.
2. Try Yoga
Yoga is a great exercise option for many reasons, including improving your health and energy.
Numerous studies have shown that yoga has a positive effect on stress. One 6-week study that examined the cognitive effects of yoga on stress levels found significant cognitive benefits. It increased energy, confidence and mental clarity, as well as reducing anxiety.
A second study, which examined the effects of yoga on men and women aged 65-85, found that yoga practice for 6 months significantly increased their energy levels and felt of well-being.
Deep-breathing techniques used in yoga can also improve cardiovascular efficiency and respiratory function, increasing oxygen consumption and energy.
3. Manage Stress
Stress is a problem that affects everyone and won’t go away anytime soon. Science has repeatedly shown that stress activating the parasympathetic reaction can have negative effects on many organ systems including digestion, mood, sleep, mood and ability to fight infections. It is important to manage stress if you want to have more energy. There are many options.
A gratitude practice is one way to start. Every morning, take some time to write down all the things or people you are grateful for. Deep-breathing is another option. You can find countless ways to meditate these days.
Deep-breathing triggers the parasympathetic (rest and digest) response in your autonomic nervous. This promotes relaxation, which in turn improves mood and energy. These habits should become second nature. This is a habit that you can practice. It is a practice that will improve your ability to react to stressful situations and prevent fatigue.
4. Get quality sleep
You will feel tired the next day after a sleepless night of tossing, turning and sleeping. Your brain uses sleep to process and store information throughout the day. This is the crucial time when your body repairs and cleanses from all the damage it has suffered during the day. We feel tired, lethargic, forgetful and fatigued when we don’t get enough sleep. It is vital to get enough sleep. Here are some top tips to help you sleep better if you suffer from insomnia.
- Avoid caffeine after noon, as it can cause caffeine withdrawals that last up to 12 hours.
- Before you go to bed, do some long, deep stretches.
- Do a few deep breathing exercises before you go to bed.
- Before you go to bed, turn off any blue lights. Install an application to reduce blue light if this is not possible.
- You should have a consistent sleep schedule. Try to get up every morning and go to bed at the same time each night, even weekends. This will allow your body to regulate its circadian rhythm.
- Keep a notebook near your bed so you can jot down any thoughts or ideas that come up.
- Make herbal tea: Teas such as passionflower, holy basil and valerian can have sedative-like effects.
5. Reduce Alcohol Consumption
Some people believe alcohol can help you sleep better. Numerous studies have shown the contrary. Although alcohol can induce temporary sleepiness, repeated nighttime awakenings can make it less effective.
Poor sleep can build up and make you tireder than if you don’t drink it regularly. You can have one drink every once in awhile, but it is best to limit your intake and avoid drinking right before bed.
6. Stop Smoking
To get your energy back, it is important to stop smoking. We all know that smoking is one of the most harmful habits for our health. You are at greater risk for stroke, heart disease, cancer, lung disease and cardiovascular disease if you smoke.
Cigarettes also contain heavy amounts of toxic chemicals that can cause your lung to be unable to absorb oxygen. Low oxygen saturation can cause fatigue in the lungs, which results in tiredness and a decrease in your ability to absorb oxygen. Additionally, nicotine can cause sleep apnea, which further drains your energy reserves.
7. Proper nutrition
Low energy is caused by poor nutrition. Vitamins and minerals found in fruits and vegetables give you energy. However, digesting processed foods that your body doesn’t recognize as food requires more energy. There are many things we can do that will improve our nutrition. Here are some dietary tips to help you get your energy back.
Avoid sugary snacks at all costs, especially before noon. Having high-glycemic foods such as cookies or white carbs to start your day can cause a sugar crash in the afternoon. This is because processed sugars and carbohydrates can cause rapid rises in blood glucose levels, which tells your pancreas that it needs to make a lot of insulin to remove the sugar from your blood. This causes a dip in sugar and energy. To maintain stable blood sugar levels throughout the day, eat fiber-rich foods such as oatmeal and low-sugar fruits like berries.
Keep Hydrated: The body can confuse hunger with thirst. When we feel drained, we often reach for more caffeine. You can keep a 1L glass of caffeine at your desk, and have it with you throughout the day.
Green Leafy Vegetables Cruciferous vegetables such as kale, broccoli and cauliflower are some of the most nutritious foods on Earth. Salads, vegetable juices, and steamed vegetables are rich in vitamins and minerals that provide energy for your cells.
Caffeine – While caffeine may give you a boost, regular consumption can cause fatigue and depletion of energy. If you want to minimize the negative effects of coffee, limit your intake to one cup per day. Green tea can be a good alternative. It stimulates relaxation and focus through its effects of the neurotransmitter GABA.
8. Give Nutraceuticals and Supplements a try
There are many supplements and nutraceuticals available that can help increase your energy levels and decrease fatigue. It is worth looking into a combination lifestyle change, healthy eating and dietary supplements.
1. Dopamine-boosting supplements
These products increase neurotransmitter activity or decrease their metabolism. This can improve the brain’s levels of serotonin and dopamine. Dopamine, serotonin and other neurotransmitters help support a healthy mood and improve energy levels. L-Tyrosine (PEA), Phenylethylamine(PEA) or CDP-Choline, (Citicoline) are some examples.
2. Nutraceuticals are cellular energy boosters that increase energy levels
These supplements work more systemically and increase energy production at a cellular level throughout your body. You can use powerful antioxidants such as Quercetin or Rutin to destroy free radicals that could affect your body’s ability to produce energy. Inositol Trispyrophosphate, also known as ITPP, improves hemoglobin’s ability to deliver oxygen to your tissues and muscles.
3. Natural immune-supporting products
Nutraceuticals and immune-supporting supplements may help to boost your energy levels and combat or prevent bacterial and viral infections. These include chronic infections such as Cytomegalovirus and Herpes, which can sometimes cause chronic fatigue.
Zinc ionophores such as Quercetin allow the antiviral, and antibacterial heavy metal zinc to enter your cells where it can exert its anti-pathogen effects. Other immune-supporting supplements are powerful mushrooms and plant extracts such as Cordyceps, Turkey Tail and Zistanche deserticola.
4. To beat fatigue, try adaptogens
Adaptogens can help increase your energy levels by helping you adapt to stress. They modulate the adrenal glands which are responsible for the release hormones such as cortisol. Adaptogens can also be used to increase energy and adapt to the body’s needs. They can help with energy and adapt to your body’s needs.
Adaptogenic herbs such as Cordyceps and Holy Basil have been shown to increase energy. After making lifestyle changes, adaptogens may be a good option to boost your energy, memory, concentration, and mood.
Summary: Boost Energy, Reduce Fatigue and Increase Energy in a Healthy Way
There are many interesting things you can do to increase your energy and fight fatigue. Understanding the root cause of fatigue is key. Are you experiencing fatigue due to lifestyle issues or underlying diseases or conditions? This will allow you to determine the best course of action.
No matter if your fatigue is due to an underlying medical condition, or simply lifestyle issues, making small changes to your daily life can help you feel more energetic. These include managing stress, improving your eating habits and quitting smoking. There are many dietary supplements and nutraceuticals available that can be helpful, depending on your type of fatigue.