When we find ourselves in the middle of a massive yawn during a corporate meeting, a lecture in the classroom, or while doing our household chores, we immediately start to wonder, “what am I so tired? And what are some fast and effective ways to avoid getting tired?”
It is OK to feel a bit slow when you are doing something boring and monotonous; however, if this is a chronic condition for you, it is time for you to evaluate your habits.
Here are a few fast and effective ways to avoid getting tired and live an active and healthy lifestyle.
Fuel Up With Protein
If all you eat for breakfast is Cornflakes or a bar of Snickers, you will soon be feeling the effects of a sugar crash in a couple of hours. Instead opt for low-carb, high-protein food.
Eggs are one of the best and most versatile choices for high-protein breakfast food as is a bowl of yogurt. You can also add whole-wheat toast, cheese and some fruit to add some balanced carbs to your diet.
Load Up on Iron-Rich Food
One of the reasons why you feel sluggish is because you may be anemic. Iron deficiency leads to low hemoglobin levels which means a reduced supply of oxygen is going to your tissues and muscles, leading to lethargy.
Shortage of iron also weakens the immune system so make sure you incorporate leafy green veggies, fortified bread and cereal, meat, liver, nuts, beans, lentils, and whole grain in your diet.
Downsize Your Proportions
Eating a smaller proportion but more frequently throughout the day is better than eating three full meals. That’s because more frequent but smaller meals keep your blood sugar stable and make you feel satiated.
Eating every three hours can prevent your energy from crashing and you will not feel the need to eat unhealthy food.
Although it is OK to binge yourself on the foods you love once in a while, regular overeating can drain your energy as well as make you obese.
To avoid overeating, use a quarter plate to serve yourself food rather than a dinner plate or just fill your dinner plate half. This has a psychological effect and it will instinctively prevent you from eating too much.
Additionally, a good practice is to chew slowly. It takes time for the brain to process signals from the stomach that it is full. By eating slowly, you will never be able to overeat.
Don’t Crash Diet
Diets that are severely restrictive and cut your calorie intake drastically abruptly are no good for your body, no matter what some self-professed health gurus say. Typical crash diets do not provide your body with adequate calories to function and they also deprive it of the essential nutrients like vitamins and minerals that are necessary for you.
Simply eating a balanced diet in a small proportion can help you lose weight, and more importantly maintain weight, over the long term. This also means no fatigue during the day.
Keep Yourself Hydrated
Most people in the world don’t drink enough water but do you know that dehydration leads to fatigue? When thirsty, instead of chugging on Coke or orange juice, just drink plain water. Up your intake by drinking at least a glass of water every hour while you are awake. It is also good practice to drink a glass full of water before a meal.
People who increase their water intake are more energetic, calm, satisfied, and filled with more positive emotions.
Cut Down on Caffeine
If you’re looking for fast and effective ways to avoid getting tired, you can’t do better than cutting down on caffeine.
Whether you take caffeine in the form of coffee, tea, or cola, it is a good idea to cut your consumption of caffeine so that you have more energy in the long run. Similar to a sugar rush, caffeine can give you an initial boost of energy, but it wears off in a couple of hours leaving you drained and prompting you to have another cup.
Additionally, overconsumption of caffeine can also leave you jittery and nervous.
You also need to stop taking caffeine after dinner as it prevents you from naturally winding down for the night.
Ditch the Alcohol
Although alcohol is a liquid, it doesn’t help your body hydrate. In fact, it is very dehydrating and can put you in a slump if your body is already suffering from a shortage of water.
Alcohol also throws your body off balance and leads to poor sleep quality. You may lose consciousness after drinking excessive alcohol, but you won’t have a restful sleep and you will pay the price when you wake up.
If you can’t live without alcohol, only drink in moderation. For men, that is two drinks a day and for women, only one drink.
Cigarette contains a lot of harmful substances and there is a reason why people who smoke have less energy than those who don’t. To make energy, our body combines oxygen and glucose, but carbon monoxide in cigarette smoke can break down the oxygen molecules, hence depleting your energy. Smoking also leads to a multitude of sleep conditions, which means that you can even end up starting your day with less energy – before you’ve even had your first cigarette!
Quitting smoking is definitely possible, and there are many therapeutic ways as well as medication that can help you get off cigarettes.
Get Regular Exercise
We all know that exercise can help us stay active and fit. Exercising regularly can release endorphins in our body that increase energy levels that make you feel lively throughout the day. Regular exercise also leads to better quality sleep.
If you live a sedentary lifestyle, you need to do at least two hours of moderate exercise four days a week. To ensure you stick to the plan, find a friend who can do the exercise with you and get yourself a personal trainer.
Stress can sap your physical and mental energy, and also has a negative impact on your sleep, body functions, and general health. In this fast-paced age, no one can escape stress, but there are ways to alleviate it.
For example, you can go to the spa for a nice massage and some pampering. You can go boating, swimming, hiking, camping, or do any other outdoor activities during the weekend. Cultivating calming creative hobbies like painting and pottery-making can also help reduce stress. Music can also help you de-stress.
Making small lifestyle changes can help increase energy in your body. Start with something easy and work your way up from there. Also, don’t keep pushing yourself to your limits and let yourself take a break time and again. If you follow these fast and effective ways to avoid getting tired, pretty soon, you will start to feel lively and energetic again.