Sick of tired mornings! Hate to climb out of bed! Feel sluggish and exhausted every morning and also through the day? Well, this morning sluggishness is epidemic and even a dozen cups of tea and coffee won't make much of a difference.
So, how can you fight fatigue, perk up your energy and put the spring back in your step? Simply check out the following easy to adapt tips - which aim to help you fight fatigue and get the most of yourself and your day! 1.
Get good sleep- This might sound like stating the obvious but that is the best way to ensure that your body gets adequate rest and is recharged optimally.
Studies have shown that a good sleep gives your body tissues time to recover from daily wear and tear and also restores proper brain function.
A bad night, on the other hand, leave you with slower reaction times, poorer concentration, and sluggishness.
In case of troubled sleep, try following a sleep discipline wherein you sleep and get up at approximately same time every day.
Have a relaxed and comfortable sleeping environment and avoid reading books or watching TV in your bedroom.
2.
Eat the right food - Healthy and balanced meals eaten at regular intervals are important to maintain a stable blood sugar levels and to avoid tiredness.
A diet rich in complex carbohydrates such as whole grains, cereals, and starchy vegetables provides the best staying power because these foods are digested slowly.
Simple sugars as in chocolates or refined flour products on the other hand, can cause a sudden surge of glucose in the blood, quickly followed by a drop in blood sugar and a feeling of tiredness.
In addition to providing fuel for the body's cells, food triggers the release of certain chemical messengers, or neurotransmitters, in the brain which assists in either to energizing or calming us.
Have a balanced breakfast (combination of carbs and protein), a high protein lunch( chicken sandwich or sprouts with curd and veggies) and a high carbohydrate (whole wheat breads or chapattis with vegetables ) dinner for a sound night's sleep and the replenishment of your energy pool.
3.
Manage stress - Identify the cause of your stress and make ways to improve the situation.
Try relaxation techniques such as yoga, meditation, listening to music, taking a hot bath or having a comforting massage.
4.
Go for a walk- Including regular physical activity in your daily schedule will not only improve your overall fitness quotient but also perk up your energy levels.
5.
Drink enough water- Keep your self rehydrated throughout the day with at least 10-12 glasses of water as poor hydration can lead to poor mental and physical performance.
Limit your alcohol and caffeine intake as they might temporally relax or energize you but would also dehydrate you, adversely affect your sleeping pattern and add to your tiredness.
6.
Go outside and breathe some fresh air- Being holed up in an office or in your room at home is going to only to make you feel more tired and sleepy.
Get out there and make the most of the daylight hours when you can .
Take a deep breathe, stretch your arms and bask in the sunlight.
You would surely feel re energized and refreshed.
Fatigue is usually a temporary situation brought on by overdoing it on a particular day or group of days, and it can be lessened or avoided altogether by using some of the simple measures mentioned above.
However, persistent tiredness may make your ability to function on day-to-day basis, quite difficult.
So, if fatigue persists, go meet your doctor and discuss your concerns.
Adopt proper lifestyle choices - a healthy diet, regular exercise, and adequate sleep management to beat the fatigue and stay energize not only in the mornings but also throughout the day.
So, how can you fight fatigue, perk up your energy and put the spring back in your step? Simply check out the following easy to adapt tips - which aim to help you fight fatigue and get the most of yourself and your day! 1.
Get good sleep- This might sound like stating the obvious but that is the best way to ensure that your body gets adequate rest and is recharged optimally.
Studies have shown that a good sleep gives your body tissues time to recover from daily wear and tear and also restores proper brain function.
A bad night, on the other hand, leave you with slower reaction times, poorer concentration, and sluggishness.
In case of troubled sleep, try following a sleep discipline wherein you sleep and get up at approximately same time every day.
Have a relaxed and comfortable sleeping environment and avoid reading books or watching TV in your bedroom.
2.
Eat the right food - Healthy and balanced meals eaten at regular intervals are important to maintain a stable blood sugar levels and to avoid tiredness.
A diet rich in complex carbohydrates such as whole grains, cereals, and starchy vegetables provides the best staying power because these foods are digested slowly.
Simple sugars as in chocolates or refined flour products on the other hand, can cause a sudden surge of glucose in the blood, quickly followed by a drop in blood sugar and a feeling of tiredness.
In addition to providing fuel for the body's cells, food triggers the release of certain chemical messengers, or neurotransmitters, in the brain which assists in either to energizing or calming us.
Have a balanced breakfast (combination of carbs and protein), a high protein lunch( chicken sandwich or sprouts with curd and veggies) and a high carbohydrate (whole wheat breads or chapattis with vegetables ) dinner for a sound night's sleep and the replenishment of your energy pool.
3.
Manage stress - Identify the cause of your stress and make ways to improve the situation.
Try relaxation techniques such as yoga, meditation, listening to music, taking a hot bath or having a comforting massage.
4.
Go for a walk- Including regular physical activity in your daily schedule will not only improve your overall fitness quotient but also perk up your energy levels.
5.
Drink enough water- Keep your self rehydrated throughout the day with at least 10-12 glasses of water as poor hydration can lead to poor mental and physical performance.
Limit your alcohol and caffeine intake as they might temporally relax or energize you but would also dehydrate you, adversely affect your sleeping pattern and add to your tiredness.
6.
Go outside and breathe some fresh air- Being holed up in an office or in your room at home is going to only to make you feel more tired and sleepy.
Get out there and make the most of the daylight hours when you can .
Take a deep breathe, stretch your arms and bask in the sunlight.
You would surely feel re energized and refreshed.
Fatigue is usually a temporary situation brought on by overdoing it on a particular day or group of days, and it can be lessened or avoided altogether by using some of the simple measures mentioned above.
However, persistent tiredness may make your ability to function on day-to-day basis, quite difficult.
So, if fatigue persists, go meet your doctor and discuss your concerns.
Adopt proper lifestyle choices - a healthy diet, regular exercise, and adequate sleep management to beat the fatigue and stay energize not only in the mornings but also throughout the day.