As we get older, most of us start feeling more and more tired. Trying to balance work, family, and personal time and getting through a massive to-do list on most days takes its toll, and everyday fatigue sets in.
If you too are feeling tired all the time, try implementing some of these lifestyle changes that will definitely help you get energized.
Balance Your Diet
The food you eat directly impacts how much energy you have. Sugars are easily and quickly digested and will give you a rush of energy, but as your blood sugar drops again, you will feel more tired than before.
Instead of relying on high-sugar meals to get through the day, aim to balance out your diet. Figure out how much protein you need and make sure to have some with every meal. Eat plenty of veggies and fruits, as well as slow-release carbs that will keep you feeling full for longer and won’t cause blood sugar spikes.
Eat Smaller Meals
You will also benefit from eating smaller meals. When you overeat, your body will slow you down and make you sleepy, as it uses more energy for digestion. When you eat smaller, more frequent meals, you will both keep your blood sugar levels stable and ensure you have a steady amount of energy available throughout the day.
Check Your Glucose Levels
We all respond differently to foods, and there is no universal diet that fits everyone. To tailor your meals to fit your actual needs and to better understand how your body responds to different nutrients, consider continuous glucose monitoring.
It will help you understand when your sugar spikes and what the spikes are caused by. You can then take concrete action to feel more energized by eating the foods your body needs and can utilize well.
Drink More Water
Not drinking enough water can also make you tired. Most of us are guilty of not hydrating our bodies enough, so we highly encourage you to drink at least half a glass of water right now.
Set yourself an hourly reminder if you have to, and take a water bottle everywhere you go. You can make yourself tea, lemon water, or anything that will help you drink more and provide your body with the fluids it needs to distribute energy efficiently.
Find Time for Sleep
You don’t need us to tell you that getting more sleep will make you feel less tired. Sleep is often the first thing we sacrifice when we want to get more done, yet that happens to do the most harm.
Schedule in sleep time like you would anything else. Take naps in the middle of the day if you have to. Just 10-20 minutes of shuteye can help your body recuperate and make you feel much better.
Make sure you are not oversleeping, though, as sleeping more than you need to can actually make you feel tired too.
Move Your Body Regularly
Regular exercise is exceptionally beneficial for your overall health. It can prevent all kinds of illnesses, and it makes you not only stronger but also more energized.
You don’t have to go to the gym or a group class. You can work out at home or play a sport. Even just dancing or taking a walk can do you a world of good.
Consistency is what’s most important. You want to get some movement every day, even if it’s simply dancing around as you clean your house.
Get Up Every Hour
If you work at a desk, make sure to get up every hour and stretch a bit. Walk around; get your body moving and your blood flowing. It will help you both stay focused and improve your health.
Sitting is the new smoking, as you’ve heard it said, and a sedentary lifestyle can actually be what’s making you so tired. Our bodies were not meant to stay still all day with only the fingers and wrists moving. The more you move, the better you will feel.
Drink Less Caffeine or Alcohol
Drinking too much coffee or alcohol, especially right before you go to bed, can impact your sleep patterns. If you don’t get a good night’s sleep, you will naturally feel much more tired during the day. If you do it often, the fatigue will become chronic.
Figure out what your caffeine cut-off point is. For most people, it’s around 3 PM, as it will take several hours for the stimulant to leave your system.
As for alcohol, try not to indulge in it too much, and understand what your limit is in terms of sleep.
Work on Your Mental Health
All the stress we are exposed to every day has a negative effect on our mental health, which will then impact our sleep and make us feel more and more tired.
When you are feeling down, you will naturally feel more tired too. The connection between mental and physical health is not completely understood yet, but we do know that when we are going through a rough time, we will feel worse in every possible way.
Find a way to regularly destress and the time to indulge in your hobbies. Remember: the small things can make the most difference. Even if it’s just taking 15 minutes to make yourself a cup of tea and drink it alone, it can do you a lot of good.
Get a Physical
Finally, there is a chance that a physical condition is causing your fatigue and making you feel so tired. While it’s probably not the case, just to be on the safe side, get yourself to a regular annual physical.
This is a great way to detect a lot of conditions on time and improve your overall quality of life. So don’t skip it, even though it’s certainly not a pleasant experience.
If you are feeling tired all the time, know that you are not alone and that everyone feels that dreadful, constant fatigue at some point in their life. Try implementing as many of these tips as you can, and you will start feeling better.