Fatigue is a normal and common body reaction to physical exhaustion. However, several other factors can cause fatigue in individuals, among them poor eating habits, lack of sleep, and even boredom. Chances are you probably know the underlying causes of fatigue. Who wants to feel exhausted all the time? Who wants to have low energy levels? Who wants to turn down party invitations every time just because of tiredness? I bet not everyone will say “I do.” With simple lifestyle changes, you can easily combat fatigue.

Some reasons that can make you feel tired all the time

Sugar overload

When your body is loaded with sugar, you will definitely feel tired all the time. This is because a high level of sugar in the blood often results in an energy crash. When you are hungry or tired, your cravings for sugar increase. This is because your body needs energy and the fastest way to get that is from refined sugar in candies and chocolates.

Energy from sugar is easily consumed by the body so you feel instantly energetic after eating sweets. However, the body has to react and balance out the high level of sugar in the body. The brain will signal the pancreas to produce insulin and when insulin is released, the sugar level will surge low and this will result in an energy crash.

Caffeine overload

The easiest way for most people to stay active even during the night is by drinking coffee or taking in caffeine. Although caffeine is an easy way out of tiredness, it is also the easiest way back to being tired. When you consume too much caffeine, your body will feel tired. Just like sugar, caffeine can increase your energy but when you experience a crash, you will feel extremely exhausted.

Caffeine enhances the secretion of adrenaline. If you always drink caffeinated drinks and your adrenal glands always produce adrenaline, you will have adrenal burn out. This means that your body cannot produce enough adrenaline and you will feel extremely exhausted.

Inactivity

When people talk about tiredness, they often regard it as a result of too many physical activities. However, many people fail to realize that inactivity can also cause tiredness. If you are always sitting in front of your computer and not moving enough, you will feel lethargic.

Therefore, do not slouch on your desk or on the sofa all day. Get up and move around. Do some exercises or do some house chores. If you are in the office, get out of your desk and take a short walk outside. This will maintain the energy level in your body.

Pessimism

It is very tiring to think about negative things always. Negative things drag people down. Pessimism increases stress and therefore, it increases tiredness and mental strain. There are many reasons why people feel so negative about almost everything. It can be because they do not like their jobs or they may be having problems in the family. Try to be optimistic. Look at the brighter side of things. This will keep you motivated and this will also decrease the stress and anxiety you are feeling. 

Not enough quality sleep

Are you a night watcher? Do you sleep for less than 5 hours a day? If yes, do you consider it a problem? Yes or no, you should, why? It isn’t healthy, it affects your performance and the worst part a health risk for your brain. Sound sleep is vital for your health, but circumstances might not allow you. Whether it is work, night outs or any other activity that come after day hours, you must always remember that your health comes first.

Other reasons of feeling tired all the time

can be due to being overweight, medication, depression, stress, fibromyalgia, diabetes, chronic fatigue syndrome

Ways to Increase Your Energy Levels

Create a Consistent Sleep and Wake up Routine

Your body gets used to a routine when you go to bed and wake up at a set time. When its time to go to bed, your body will send you signals to do so. This will allow you to have sufficient sleep and when you wake up in the morning, you will have more energy.

Sleep and wake up at the same time even on holidays and weekends for better results. It’s also important to know how many hours of sleep your body requires for it to function efficiently. This varies but normally, adults require between 6 to 8 hours of sleep every day.

Watch What and When You Eat

What you consume on a daily basis will determine how fatigue your body feels. It is recommended that you should eat your last meal 2 to 3 hours before bedtime. This allows your body to digest the food while you are still awake. If you eat then go to bed immediately, your body will still be working even when you are asleep.

It will not have enough time to rest meaning that you will have less energy when you wake up. Note that caffeinated drinks also cause sleep deprivation. The tossing and turning at night will leave you with less energy in the morning. It also helps to limit your foods at dinner to those that do not take long to digest. 

Drinking water throughout the day will ensure that you stay hydrated. When dehydrated, your blood thickens forcing the heart to pump it harder to the rest of the body even when you are asleep. This uses up a lot of your energy making you feel tired in the morning. 

Foods that increase your energy levels

Nuts
Nuts are rich in magnesium, which helps convert sugar into energy. They are also full of healthy fiber and fats that will keep you full for longer. A handful or nuts, including almonds, cashews and hazelnuts, a day will provide you with benefits.

Coconut oil
This oil is a great energy booster thanks to its unique fatty acid composition, which includes medium-chain fatty acids. These types of fatty acids are easily converted into energy and less likely to get stored as fat.

Salmon
This is one of the best foods that increase energy levels. Salmon is rich in healthy fats, Vitamins, proteins and omega-3 fatty acids. It supports brain health and improves your mood.

Eggs
Eggs contain energy-enhancing minerals such as phosphorous, zinc and chromium. The high protein content contributes to fullness. Eat one or two eggs for breakfast to get rid of the mid-morning hunger pangs.

Citrus fruits
Fruits such as grapefruits, oranges and tangerines are rich in vitamin C. This vitamin acts as an immune system enhancer, an antioxidant, and helps in the absorption of iron. Consuming citrus fruits regularly provides you with enough Vitamin C, which keeps your energy levels in check.

Chia seeds
These seeds are rich in protein, omega-3 fatty acids and nutrients that increase energy. Chia fiber is uniquely hydrophilic, meaning they soak up a lot of water and form a gel. This gel helps keep you hydrated and provides long lasting energy. The seeds are also high in essential minerals like calcium. Just add a teaspoon of chia to your oatmeal or smoothie to reap all the energy boosting benefits. You can also make yourself a delicious Chia porridge. 

Sunflower and pumpkin seeds
Sunflower seed and pumpkin seeds are loaded with protein, Vitamin B, omega-3 fatty acids, iron and magnesium. All this helps fight fatigue and boosts your energy. Apart from this, seeds help fight hunger, keeping you satisfied for longer. 

Beans
Beans are an excellent example of high energy foods. They are rich in protein that is responsible for giving you energy, and fiber that lowers your cholesterol levels. 

Green leafy vegetables
Vegetables like spinach, kale, tomatoes and broccoli are packed with Vitamins, Minerals, folic acids, carotenoids and other nutrients. All these contribute to higher energy levels.

Exercise Regularly

The more you exercise, the higher your energy levels rise. This means that every time you wake up in the morning, you will feel less tired. An exercise routine can be something you love doing whether it is walking, jogging or swimming as long as it is done consistently. Working out at least 30 minutes every day will boost your energy levels. 

How Exercise Can Give you More Energy 

Jogging for just 15-30 minutes every day can rejuvenate your body. It makes your heart pump more blood to every part of your body, and let your body attain high energy level. In addition, it is excellent for your health. Exercises that boost your cardiovascular health can in fact add to your body’s capacity to generate more energy.

A number of studies on this subject have long-established that fair amount of aerobic exercises raise the energy level of otherwise lazy people. If you are not able to jog, you can go for a long brisk walks. Walking is as well an excellent means to get some exercise.

Take a nap

 Exhaustion caused from lack of enough sleep or stress can easily be dealt with by a nap. Taking a nap during the day will rejuvenate your energy levels making you feel stronger. Creating a regular sleep pattern where you take over six hours to sleep every day will ensure the body gets enough rest. Sleep time is the best time for the body to recharge its batteries leaving individuals feeling stronger and active all day long.

Spend some time in the sun or bright light 

Spending fifteen minutes in the sun can do you a lot in dealing with your fatigue. The sun is an excellent source of the vitamin D, that is known to act with vitamin B in fighting fatigue. Further studies have shown that spending time in bright light will help lessen fatigue while at the same time improving sleep.

Vitamins

Being tired all the time can also be a sign of vitamin deficiency. This could include low levels of vitamin D, vitamin B-12, iron, magnesium, or potassium. A routine blood test can help identify a deficiency.

Have fresh vitamin C, or vitamin C tablets to take every morning. The correlation between fatigue and citrus acid deficiency has been documented in study after study. Vitamin C also helps you to absorb your breakfast nutrients better.

Conclusion

 Your individual energy, focus and resources are of great importance and can make a big difference in the world. The simple tips above can play an important role in dealing with fatigue cases in people.