4 Ways to Fight Fatigue

Have you felt fatigued and burned out constantly? 72% of Americans feel fatigued several days of the week, based on the research. Almost everyone's feeling exhausted these days, technology has never been this convenient than ever, however, this also brings the downside to our health. Stress and sleepiness are closely linked, while during the pandemic, it is exponentially harder for people to manage stress and draw a clear line between work and home life.

Here are a few ways you can fight fatigue no matter what is the reason that causes it.

Exercise Frequently

Exercise is one of the most effective ways to boost your energy. Exercise helps your body to start producing more mitochondria inside your muscle cells that can power up the cells. Exercise also increases your oxygen level that boosts your energy, allows your body to function better, and improves fatigue. Try to exercise for at least 30 minutes 5 days a week and you will notice the differences.

Remove Unhealthy Food From Your Life

What you eat has a huge impact on your energy level. Even making small adjustments to our diets can help fight fatigue. Below food can harm your energy level.

  • Refined carbs: Refined carbs are found in food that has been heavily processed to remove some of the nutrients they carry. It can spike your blood sugar in a very short period but are not able to provide long-lasting energy. Bread, white rice, cereal, most snack foods, and more are all considered refined carbs.

  • Processed food

  • Sugar

Be more aware of the food you consume and try to avoid above mentioned food to increase your energy level. Fresh fruits, veggies, and lean proteins, non-caffeinated beverages, nuts, whole grains, water, bananas, oats, are the foods that can help beat fatigue. Make sure you consume enough water, research shows that low dehydration can influence the human body's performance. It is suggested to drink 8 glasses of water per day (roughly 64 ounces).

Maintain A Regular Sleep Schedule

Lack of sleep is one of the main reasons for low energy. We need 7-9 hours of sleep each night to get enough rest. If you are not sleeping well, there are some ways to help you. Melatonin supplements are one option, you can also try some gentle yoga before bed.

Closely Manage Your Stress Level

As mentioned above, stress is one of the major reasons that cause fatigue. One of the methods we suggest is to practice breathing exercises. You may find that doing breathing exercises for just a minute or two has a dramatic effect on helping with your stress. Or simply leaving your desk during lunchtime and going out for a walk will help reduce your stress.

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