How to Battle Fatigue and Recharge Energy
Not getting enough or quality sleep at night is a leading cause for fatigue during the day, and this is best remedied directly by addressing any sleep issues: rule out sleep apnea and other serious sleep disorders, be mindful of your sleep hygiene and avoid stimulants such as caffeine and cigarettes, etc.
However, even a well-rested person can experience fatigue throughout the day, and a combination of lifestyle choices can help contribute to the problem such as daily habits related to diet or exercise. Small daily choices can have a big impact on your energy levels throughout the day such as the size of your coffee cup or even how you choose to decorate your space can influence energy levels. Making small adjustments in your life such as choosing energy-boosting foods can help power up your energy for the day.
- Fiber-rich breakfast - We've all been told how important breakfast is, but what you eat is as important as making sure you eat. A great choice in the morning is to eat a breakfast rich in fiber, such as bran, which can help boost energy and stay alert. According to a study conducted by Cardiff University, subjects who ate a high-fiber breakfast showed a 10 percent reduction in lethargy and fatigue along with reduced incidence of depression and increased cognitive skills. It is believed that fiber helps regulate the rate at which food is digested, keeping blood sugar levels regulated to help you sustain energy throughout the day.
- Eat more small meals and snacks - Many of us are accustomed to growing up eating three whole meals per day, but following that regimen might be depleting your energy. Experts recommend eating small meals and healthy snacks throughout the day, about every three to four hours. The reason is that it will help maintain your blood sugar levels throughout the day, preventing a surge following a big meal to an eventual crash, and it also keeps you satiated so that you don't feel compelled to overeat. Protein, some monounsaturated fat and a small amount of complex carbohydrates are a good blend such as a small salad with grilled chicken and a drizzle of grape seed oil with some lemon juice.
- Grow a plant in your home and/or office - Consider adorning your workspace with fresh flowers and plants to help boost creativity and promote your energy flow. A research study conducted by Texas A&M found that participants who kept flowers and plants in their office presented with more creative ideas than the control group who worked in a plant-free environment.
- Drink more water - Staying hydrated is one of the easiest and most effective ways to maintain energy and focus. In a recent study, 92 percent of athletes who limited fluids and water-rich foods for 15 hours felt fatigued and also experienced memory lapses and difficulty concentrating. Most adults should drink at least six 8-ounce glasses of water per day, and drinking every hour or two will help you to stay adequately hydrated.