Reducing Fatigue and Boosting Your Energy
Are you tired and fatigued? Have a hard time waking up and staying focused? Then it’s time to do something about it! Simple things, such as eating more protein, ditching the sugar, and working out more often, can boost your energy instantly.
Also, it’s important to figure out what causes your problems in the first place. Stress, poor sleep, overtraining, and certain medications can trigger fatigue and drain your energy. Once you determine the cause, you can take small step to restore your energy levels. Here are some tips to help you out:
1. Ditch the Sugar
Your energy levels are influenced by what you eat. Some foods, especially those high in sugar, cause insulin spikes followed by crashes. For this reason, it’s recommended to avoid sweets, pastries, baked goods, soda, and other high-sugar products. If you have a sweet tooth, eat some peanut butter, a piece of fruit, or dark chocolate.
2. Load Up on Complex Carbs
Whole grains, leafy green vegetables, sweet potatoes, and beans are rich in complex carbs, which provide lasting energy. The same goes for low sugar fruit, such as berries, apples, and oranges. The fiber in fruit and grains slows sugar absorption into your bloodstream, giving you steady energy throughout the day.
3. Train Smart
Working out harder for longer periods of time isn’t necessarily better. Overtraining may trigger fatigue and affect your energy levels. Unless you’re a pro athlete, your training sessions shouldn’t exceed 50-60 minutes. Limit cardio to 30-40 minutes per session. Excessive cardio raises the stress hormone cortisol levels, causing tiredness and fatigue.
4. Eat More Often
Eating small, frequent meals helps keep your blood sugar levels stable. This means you’ll have more energy and focus better on your tasks. Have a small meal or snack once every three to four hours. Choose snacks with a low carb, high protein content, such as cottage cheese, Greek yogurt, almonds, and trail mixes. Avoid energy bars, fruit juices, and sports drinks because they’re packed with sugar, causing energy crashes.