- I am tired.
- I just don’t have the energy.
- I’m exhausted.
- I can’t keep my eyes open.
If any of these sentences sound familiar to you, it might be time to make some changes in your life. Being tired is one of the most common complaints. The fact is that being tired isn’t simply needing more sleep. It begins to impact the rest of your body too.
Feeling tired a lot can often be brushed aside as merely doing too much, or because you have children and a job and are busy a lot, but by making a couple of changes to diet and relaxation, this will make a significant impact.
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Here are just a couple of things that can start to happen when fatigue begins to set in:
- Mood swings
- Sleeping poorly
- Weight loss or gain
- Low libido
- Inability to deal with small stressors
So if you are ready to get some of your energy back then here are the tips you’re going to need.
Just eating right isn’t going to cut it. Because eating right is usually seen as watching your calorie intake. Or cutting out carbs, gluten, fat and sugar. Often this won’t have the impact you are looking for. Sure, cutting sugar out will see an improvement in reaching for junk food to give you a quick energy boost, and even reduce acne – but it won’t solve the real issue.
Actual eating correctly is a process that will happen over time. You should start by changing what you eat first thing in the morning. Skipping breakfast will leave you hungry and might kick your body into starvation mode. Both of which aren’t great.
Starting your day with something like eggs, or oats will give you a nice release of steady energy and start your metabolism the right way. If you’re reaching for toast, bagels and other carbs, then you will head for a crash in energy, and so the cycle begins.
Plant based protein should be playing a significant role in your daily intake. This will give you steady energy and stop you reaching for heavy carbs and quick sugar boosts.
Nut, fruits and even a cheese string will work brilliantly between your main meals to keep your energy steady.
Think about reducing your main meal size, so that you don’t have three big spikes a day, but instead you should try to have smaller meals and suitable snacks during the day. To keep your energy levels as steady as possible.
Of course in the first few weeks, it can be challenging to stick to your plan. Don’t think of it as a diet, because it isn’t. It is simple recalibrating your energy intake.
You Like To Move It, Move It
Or maybe you don’t. But you should. A common problem is that people believe that they are just too tired to exercise at all, (I know that I quite often fall into this group) because they consider exercise to ‘eat up’ what energy they do have.
However, energy begets energy. The more you use, the more you will have. It might not feel like something you want to do at first, but working up a sweat is great for you.
Of course, not everyone is able to really work it out at the gym. But even going to a brisk walk will work wonders.
Getting your heart rate up is perfect though. If you don’t want to feel exposed in a gym setting, then you can use YouTube tutorials to get you started.
They are such a great idea, you can get started and coordinated in the privacy of your own home.
Some phone apps also have great starter workouts to get your blood pumping too. Little bursts of activity are a great way to achieve a boost in your energy levels too.
Vigorous activity up to 20 minutes a day, or walking for 30 minutes is ideal for getting you well on your way.
If all of that sounds like a chore, then turn on your music and have a good old dance around your living room to a couple of songs.
Or, deep clean your bathroom and kitchen. Music does wanders for your motivation and energy levels!.
In no uncertain terms, moving more will increase your energy levels.
Shock horror! Yes, sleeping more will help, but the amount isn’t as significant as the quality. Many of us have TVs in our bedrooms, use laptops in bed, or use our phones until our eyes are tired.
This also goes for first thing in the morning too. Our brains associate the TV, and our phones as sources of entertainment and we have strong (and unhealthy) habits with scrolling through things like Facebook and Instagram for pretty much no reason (guilty!!).
These habits are harmful to the amount of sleep that you can get, and indeed the quality of that sleep.
We also think that simply going to bed when we feel like it is suitable. A routine, where you do the same things in the lead up to going to bed each night will train your brain to start going to sleep ahead of actually getting into bed.
Go to bed and get up at the same time every day for a while. In a matter of weeks, you will find you become naturally tired in the hours before you usually nod off and you will then start to wake up ahead of your alarm in the morning.
You can’t just get a sleep-in to catch up a deficit of sleep either. Most of us have a sleep debt that we will never ever be able to repay. It’s now all about changing habits in a positive manner. Imagine you are just starting from ground zero.
Listening to sleep stories, or meditating are also great ways to calm your mind enough to go to sleep.
Another issue with sleeping is that if you are trying to do it, your brain will stay active to check if you are going to sleep yet. The longer you try to sleep the more frustrated you will get until eventually you become exhausted, irritable and overtired.
That is where the routine will help you, you won’t be trying to go to sleep, but instead, you will be in a routine that will allow you to sleep more quickly.
The Calm app has a wide range of sleep stories that all include things like train journeys, rain, ASMR and even fairy tales for kids.
While changing your attitude to food is essential, you should also recognize the signs that your gut might not be functioning as it should be.
If you find you are tired alot, then your gastrointestinal tract might be to blame.
The leaky gut syndrome is just one of the things that can wreak havoc on your system. It is basically when the lining of the intestines are weakened, and the content will escape into the bloodstream causing bloating, fatigue, headaches and even new food sensitivities.
There are a few natural fixes that you can begin to put into practice. Cutting out alcohol for 6 weeks is one way to kick start the process, even if you only have a glass or two a week.
Upping your water intake will help flush out toxins and enable your organs to start working at full capacity – which is essential for the functions that improve your energy levels, ability to relax and sleep.
Artificial sweeteners can also do more harm than good. They act like a coating inside your colon, meaning you just won’t be able to absorb the good stuff, and in many cases, people put on weight rather than lose weight by swapping.
“Almost nothing influences our gut bacteria as much as the food we eat. Prebiotics are the most powerful tool at our disposal if we want to support our good bacteria – that is, those that are already there and are there to stay.”
― Giulia Enders, Gut: The Inside Story of Our Body’s Most Underrated Organ
Well, it isn’t rocket science that doing the best thing for your body starts with improving what you eat, getting better rest and moving more. You might find it surprising how easy it is to fit these changes into your life.
Your body is made to rest and recharge, so starting with that point might be the best thing for you.
Adding in fruits and vegetables might seem difficult at first. But actively thinking about what you are putting in your body and choosing an apple over a piece of toast will soon become second nature.
If you find that nothing is working after a few months of implementing these suggestions, then it might be time to speak to your doctor about getting your thyroid tested.
In some cases, there can be an underlying thyroid problem can be at play. They often go undiagnosed, but it can cause nightmares, mood swings, weight gain, fatigue and anxiety.
If you could tick a few of these off your list of complaints, then you should talk to the GP, and if you don’t get a satisfactory answer or the tests you require, then you are free to ask for a second opinion.
When it comes to looking after your health in the long term, the tips in this article will help you with that too.
A lot of us are in our child bearing years or are rearing young children and this most definitely takes a toll on our physical and psychological health.
Start small and comfortably until you and ticking all of the boxes. Good luck!!.