Everyone has experienced what it’s like to get tired now and then, but fatigue works a little differently. Fatigue is characterized as having a sense of excessive exhaustion caused by either physical or psychological strain, or certain illnesses. Whether this is because of such things as eating too much processed foods, overworking yourself, not getting enough sleep, having bad relationships, job loss or an unraveling society, anything that puts undue stress on your system can lead to falling into a fatigued state.
Therefore, it’s wise to monitor your body’s energy levels on a regular basis and take remedial actions when something feels off. If you find that you typically become tired while performing your day-to-day activities, consider following these guidelines to boost your overall energy levels before you fall into the dreaded fatigue zone.
Ease up. In these busy modern times, it’s no wonder that overwork can cause tiredness and fatigue. According to a study by the Montreal Institute of Cardiology, overwork also can lead to cardiovascular disease. And overworking yourself doesn’t just involve taking on too many duties at work, it can also include family and social obligations.
Consider paring back your scheduled list of daily and weekly activities. Instead, set your priorities according to your most pressing tasks being at the top of your list and less-important ones lower down. If you ever feel that you’re becoming overwhelmed, feel free to drop some of those tasks off the list or hire qualified folks to help out before you get burned out.
Eat better energy The glycemic index, indicates how fast or slowly foods cause increases in your blood sugar (glucose) levels. While foods that are high on the glycemic index release glucose into your bloodstream quickly, ones that are lower on the scale release them at a steadier and more modulated rate.
Therefore, eating foods with a low glycemic index can help mitigate the sugar high and crash scenario that typically happens when you eat refined starches (such as sugary cereals, pretzels and many refined flour-based products). Foods lower on the glycemic index include healthy oils (such as flaxseed, avocado and extra-virgin olive oil), high-fiber vegetables (kale, sweet potatoes, artichokes) and nuts.
Water yourself. The best form of hydration is good old-fashioned water. Our bodies have astounding health potential when we don’t sabotage them with toxic chemicals. Drinking purified water not only improves your circulation and helps flush all the toxins out of your body, but it’s also great for boosting your body’s natural energy reserves while preventing fatigue. Your body uses water to bolster your liver, allowing it to better convert fat into energy. That’s why people who become dehydrated become lethargic and can run out of energy rather quickly.
Shut it down. Although sleep is crucial to regenerating your energy reserves, it’s typically undervalued. Whether staying up late to watch TV, dabbling online or working long hours, many people waste hours that could be spent on a night of restful sleep. The National Sleep Foundation recommends a sliding scale based on age, but typically seven-plus hours for adult
Join the resistance. Resistance training, whether lifting weights, using resistance bands, or any of the many other resistance exercises is one of the best ways people can increase their energy levels. This is especially important for older people, because resistance training is crucial to building up (and maintaining) muscle mass and retaining strength.
Prayerful meditation. This isn’t some weird New Age technique. Meditating on God’s Word has been proven to lower stress levels. God’s got this!
–Alan Goforth | Metro Voice