Tag Archives: energy levels

10 Habits That Are Zapping Your Energy

too-tired-1752-mAre you tired of being tired all the time? That’s how I’ve felt for the past few weeks. I feel like I’m slogging through the days and fighting to stay awake.

It comes as no surprise to me that many of our habits that can drain our energy are also the same habits that cause us to feel like our lives are out of balance. We need to get back to the basic foundation blocks of living a balanced life.

Feeling tired not only robs you of your productivity and pleasure, it can also make you no fun to be around. The good news is that fixing your fatigue and lack of ambition may be as easy as making a few, simple lifestyle changes.

Here are 10 ways you can change your habits and put more pep in your step and energy back in your day:

Drink more water
We all know we need to drink more water, but how much to drink is more difficult to determine. Even if you’re not dehydrated, you can still experience the negative effects of not drinking enough water. Being tired and cranky can be a sign that you need to drink more. Water flushes out toxins, keeps tissues hydrated and increases your energy level. If it’s difficult for you to drink water all day, mix it up with 100% fruit juices, nonfat milk or unsweetened tea (preferably herbal or decaffeinated).

Eat smart
If you feel that your energy ebbs and flows throughout the day, it may make sense for you to eat five or six small meals a day. This strategy can help your blood-sugar level remain constant and give you a steady amount of fuel all day. Just remember that you still need to maintain the same calorie intake for the day, simply spread it out over smaller meals. You will find that your energy level stays more balanced.

Cut the sugar
While sugar gives you a quick energy boost, it also drops you back down hard when it runs out. Then, you start craving that energy high again. Along with eating small meals a day, try to avoid the sugar rush and keep healthy snacks on hand. By combining a few ounces of protein with complex carbohydrates, you can keep your blood sugar more stable and boost your energy levels. For instance, snack on whole grain crackers with low-fat cheese, fresh fruit, lean turkey or chicken, or nonfat yogurt.

Watch the caffeine
Caffeine increases your energy levels, but it also takes away more energy than it’s giving. Like eating sugar or big meals, caffeine will boost your energy, but too much can cause a rebound effect and lead to fatigue. The best option is to quit caffeine by gradually reducing your intake However, if you can’t cut out caffeine completely, at least stop drinking caffeine in the afternoon and evenings.

Get more sleep
The need to drink caffeine during the day can also be the result of not getting enough sleep at night. Getting at least 7 to 8 hours of sleep at the same time every night will put you on track for being rested and alert. Make it a habit to go to sleep and wake up at the same time every day, even on the weekends. You can strengthen your sleep patterns and get a better night’s sleep.

Lose the clutter
Being disorganized or having clutter in your home or workplace can make you feel lethargic, as well as lacking in enthusiasm and optimism. Trying to remember where things are and searching for lost or misplaced things can be a huge drain both emotionally and physically. It’s important to cope with clutter so you can be more productive and quickly move on to doing more fun things.

Stop stressing
Trust me, I know it’s easier said than done. Conflict and stress can quickly deplete your energy and rob you of your ambition. Managing your stress levels is the best option. When you make time to take care of your inner self, you will find that you are able recharge and boost your energy. Relaxation takes different forms for different people. For you, it may mean sitting in silence, taking a walk and appreciating nature, working out or taking a bubble bath.

Move your body
With fitness, there are actually two ways to zap your energy. First, you can simply not exercise. Physical activity can energize us physically, emotionally and mentally. Without it, we are naturally more sluggish. Exercise also releases endorphins that make you feel good and enhance your mood. On the other hand, too much exercise can also cause problems. Over-training depletes your energy reserves, breaks down muscle, and makes you weaker not stronger. Find a balance by creating a healthy, fitness routine.

Say no
Do you say yes to everything? Spending time doing things you don’t really want to do can be another energy drainer. Think about how you spend your time each day. Do you do things that fuel you? Or do you spend your time on activities that deplete you? If you raise your awareness of where your energy is going, you can learn to say no to the things that deplete your energy. Then, energy can flow back into your life.

Make time for yourself
One of the ways to bring energy back in your life is to make time for yourself. Do things that make you happy and energize you. For instance, read a good book, go on a date night with your spouse, spend time with your kids, hang out with friends, focus on the good things, meditate or get a massage.

You can keep your energy levels in balance by creating more healthy habits that also will bring your life as a whole into balance. You can regain and maintain your missing energy!

Advertisements

Why are you so tired?

Reason's why you're tiredDo you find yourself yawning during the day? (You just yawned, didn’t you?) Would you like to take a nap in the middle of the afternoon? It’s not surprising that we often feel tired.

I know my habits are not the best. I try to do too many things in a single day. I stay up late to watch my favorite shows on DVR. I am stressed and end up getting out of bed early in the morning to get a jump on the day.

Yet, it could be other things that are making us tired. Here are 12 reasons why you might be feeling so fatigued:

You need more sleep
Most of us don’t get enough sleep. We stay up late watching TV, working or surfing the internet on our computer, tablet or smartphone. We get up early to get started on the work day. You should get about 7 to 8 hours of sleep a night. Avoid caffeine and alcohol a few hours before bed. Turn off the TV before bed and make your bedroom an oasis for sleeping.

You’re wired
Research has shown that using computers, tablets and mobile phones right before bed may interfere with your sleep patterns, leading to less time spent in the deeper sleep stages. Keep the gadgets out of your bedroom and stop using them about an hour before bed.

You have too much stress
Normally, your levels of the stress hormone cortisol will run higher in the morning and dip down at night. This pattern helps you keep a normal daily rhythm. Chronic stress can throw that pattern out of whack. If your cortisol levels stay high all day, it will disrupt your sleep. Try to be conscious of your stress level and do what you can to keep yourself at a moderate level.

You’re under-stressed
You may not have realized that being too laid back can also make you feel more tired. Moderate stress stimulates you and helps boost your immune system. Also, having tasks you need to accomplish can motivate you to stay active. If there’s nothing you are looking forward to doing or excited about, it’s much easier to decide that you are tired.

You’re dehydrated
A healthy woman who doesn’t replace just 1.5% of her water weight can experience mood swings and lower energy levels. Make sure you drink plenty of water based on the weather and your workouts.

You need more exercise
Too much time spent being sedentary can make you feel more tired even though you aren’t using as much energy. Think about it: You have a stressful day at work and that amps up your cortisol and blood glucose levels. Then, you spend the evening at your computer or on the couch watching TV. Your body doesn’t have a chance to release that energy and tension. This keeps you in a revved up state at night and disrupts your sleep. You can see that it’s a vicious cycle that keeps you tired.

So, get moving. Just 150 minutes of moderate exercise each week can fight off fatigue and give you more energy. You will also sleep better and feel more rested.

You’re depressed
If you have feelings of exhaustion along with sadness and loss of appetite, you may depressed. You may have lost the pleasure in doing things you used to love. If you have these symptoms, you should talk to a doctor or therapist to help you get back to feeling better.

You have a poor diet
Your eating habits can also contribute to your fatigue. Relying on carbs and sugars to get you through the day can make you feel sluggish. Eating a healthy diet with plenty of fruits, vegetables and lean protein can help you boost your energy levels.

You’re over-caffeinated
Caffeine can help you be more alert and focused in moderate amounts. However, too much caffeine can raise your heart rate and blood pressure, as well as give you the jitters. If you decide to cut back on your caffeine intake, do so gradually. If you stop suddenly, it can cause headaches and even more fatigue.

You take medication
Many medicines can have side effects of making you feel fatigued. Some examples include certain groups of antidepressants and beta-blockers that are used for migraines and high blood pressure. If you notice that you are feeling more fatigued after you start a new medicine, talk to your doctor about alternatives.

You have low iron or B12
If your iron is low, you could have anemia. Your body struggles to function properly to remove wastes from your cells, and you feel worn out. If you’re feeling sluggish, you can ask your doctor for a simple blood test to see if you should take a supplement.

If you have fatigue with forgetfulness, restless legs, and numbness or tingling, you could have a B12 deficiency. You can take supplements to raise your B12 levels.

You have a disorder
Under and over active thyroid can cause fatigue. A blood test can check your level of thyroid stimulating hormone needed for proper thyroid function. If you are draggy with blurred vision and lots of urination, you could have diabetes. Tiredness is also a sign of heart trouble. If exercising makes you feel worse, then you definitely need to see a doctor.

Are you feeling tired after reading this blog? Do you feel like you could have one or more of these problems? I would start with the basics. Take a look at your sleep patterns, diet, exercise routine and stress levels to see if you need to adjust any of them. If you’re still feeling fatigued, it might be a good idea to talk with your doctor.