Tired of struggling with fatigue? You’re not alone. Nearly 45 percent of Americans report feeling too tired to function properly at work. And what about home? We all want more energy to make a nice dinner instead of getting take-out, to throw the ball around in the backyard with the kids, or hit the gym rather than the couch. Unfortunately, many of us reach for coffee and energy drinks for a boost, but these beverages only provide a short-term and often jittery jolt followed by the inevitable crash. Besides obvious advice like “Get more sleep!” what are some natural energy boosters that you won’t be too tired to do? Keep reading for 9 great ways to win the battle against fatigue.
9 Natural Energy Boosters to Help You Take on Fatigue … And Win!
1. Do a 15-Minute Power WalkYou’ve heard of power naps to fight fatigue during the day. But let’s be honest … your boss may not be too keen on seeing you slumped over and drooling at your desk. Well, here’s what’s even more energizing … a power WALK. So grab a buddy and head out for a 15-minute walk during your breaks each day. (And yes, take those breaks!) This will benefit you two-fold: regular exercise is a natural energy booster and so are the sun’s rays! Getting adequate amounts of vitamin D – best absorbed in the body from the sun – is essential for good energy, as it’s linked to muscle and bone health, as well as better mood. We all feel more energized when we’re happier.
2. Get on Your A-Game … Or Rather, Your B-Game.Vitamin B12 is important for converting food into energy and making DNA. If you’re deficient in vitamin B12 (it’s estimated that up to 15 percent of the population is), then chances are you have regular fatigue, along with symptoms like muscle weakness and brain fog. Vitamin B12 is naturally found in animal sources, which makes this deficiency common among vegetarians and vegans. If you’re a heavy drinker or have Crohn’s disease or celiac disease, you’re also at greater risk for B12 deficiency. Supplementing to get your B’s is a smart choice to unlock natural energy. To learn more about shots vs. supplements, check out: Do vitamin B shots really give you energy? Tip: If you choose a supplement with B12, go for one that contains the higher quality methylcobalamin versus cyanocobalamin. Methylcobalamin is B12 that’s already in its active form, which makes it more readily absorbed by the body. Cyanocobalamin has to be converted into methyl by the body, which burns antioxidants and taxes your detoxification system.
3. Drink More WaterDehydration is one of the most common culprits behind fatigue, and most of us aren’t getting enough water. (On average, men need about 15.5 cups a day and women 11.5 cups.) Even just mild dehydration (1–3 % of body weight) can cause tiredness and slower brain function. For women, studies show that headaches often accompany these fatigue symptoms. Mild dehydration can easily happen as you go about your day without properly hydrating, even more so if you’re exercising or it’s hot out. It’s important to drink water all day long, but especially when you feel that first hint of fatigue. And … don’t wait until you feel thirsty to drink water. This is your body’s way of saying, “I’m ALREADY dehydrated!”
4. Take a StandDid you know that the average American sits for 13 hours a day? And many employees spend 86 percent of their workday sitting down, usually only leaving their desks to get food, according to a work survey by Ergotron. No wonder “Sitting Disease” is now a thing. This is a term used by the scientific community to refer to the dangers of a sedentary lifestyle, from cardiovascular disease and obesity to increased cancer risk. Note: Even people who exercise regularly but sit too much on a regular basis are at risk for the downsides of a sedentary lifestyle. What you can do: Switch between sitting and standing every 30 minutes. Just stretching or walking around for a few minutes will do wonders. You’ll get a natural burst of energy, increase your focus (courtesy of more oxygen and nutrients flowing to your brain), improve your circulation, and bonus: even boost your metabolism. So simple yet so effective!
5. Fuel Up with the Right Breakfast FoodsYes, all foods will give you energy, but you want the right kind of energy at breakfast so you’re not tired, cranky and hungry by 10 am! Food and drink loaded with sugar (donut and Frappuccino, we’re talking to you!) will dump too much fuel into your blood too fast, with the inevitable “sugar crash” in store. Instead, choose complex carbs, healthy fats and protein for long-lasting energy. Energizing Breakfast Ideas:
- Eggs: Hard-boiled, poached, fried … any way you scramble it, eggs are an "eggcellent" (sorry, not sorry) choice for breakfast because they’re packed with protein and 13 important nutrients.
- Nuts: High in beneficial fat, protein and fiber, nuts are consistently linked to better health and even a longer lifespan. Plus, they’re super easy to just grab and go. Check out the 9 best nuts for your health.
- Avocado on whole-grain bread: Avocado is a healthy fat-filled fruit that’s packed with vitamins C, E, K and a host of B vitamins for energy. Combined with the complex carb of whole-grain bread and you have a satisfying breakfast that will keep you full.
- Greek yogurt or cottage cheese: Not only are these protein- and calcium-rich foods easy to start the day with, they’re super versatile too: top with fruit, sunflower seeds or your favorite nut.
- Leafy greens & berry smoothies: Packed with antioxidants, smoothies are a great way to sip your way to better health and sustained energy. If you’re not a bust-out-the-blender type, consider a green protein shake that you just mix with water.
6. Find Ways to Cope with StressBoth mental and physical fatigue go hand-in-hand with stress. According to data from the American Psychological Association, one-third of Americans are living with extreme stress and almost 50 percent of Americans say they lie awake at night due to stress, which obviously isn’t helping with the tiredness! Find a coping strategy for stress that is beneficial to the body or soul, such as yoga, journaling or evening walks with your friend or partner. And many of us are addicted to saying yes … scale back your obligations and set aside “me time” by learning how to say no more often.
7. Remember That An Apple a Day Keeps Fatigue AwayApples check all the boxes when it comes to fighting fatigue. They’re low on the glycemic index, which means you won’t have a blood sugar crash; they’re rich in fiber and complex carbohydrates (complex carbs break down slower, unlike carbs from white bread or candy) to deliver steady energy, and they’re hydrating. So instead of reaching for that energy drink, reach for a crunchy, juicy apple.
8. Perk Up with Peppermint OilPeppermint oil is renowned for its ability to energize and rejuvenate the senses. Run peppermint oil in a diffuser or dab onto your wrist or the back of your neck (mixed with a carrier oil to avoid skin sensitivity) for a quick pick-me-up to boost your mental and physical performance. To start the day energized, you can add a few drops of peppermint oil into your shower or add to your shampoo.
9. Close the Gap to Fight FatigueOur grandparents didn’t just get to walk to school 7 miles in the winter – barefoot – they also got to reap the benefits of healthier soil. Compared to 1950, today’s crops have 38 percent fewer nutrients. That means that even people who have pretty healthy diets aren’t getting the same nutrition as decades before. No surprise then that 92 percent of Americans have some sort of nutritional deficiency. (And what’s a common denominator among nutritional deficiencies? Yep, fatigue!) That’s why supplementing today is now a must rather than a trend for the few.
But I already take a vitamin supplement and I still have low energy!This is a familiar scenario for many people. That’s because most supplements on the market are not very absorbable, meaning your body can’t actually use all the ingredients listed on the label. Instead, it’s in one way and out the other! Vitality – the superstar vitamin drink mix formerly known as Life Shotz – is different. It rocks a max absorption blend of magnesium and zinc, which means your cells can actually benefit from all the good stuff inside. This nutrient-dense formula is made with only the best ingredients that science and Mother Natural have to offer to unlock your natural energy, fill in the gaps and help you feel your best each day!
Vitality Is Nutrition on a Mission
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