By Kelly Kilpatrick
Have you ever had one of those days where you found it difficult to get through even the simplest of tasks without yawning all the time and wanting to slouch on the couch? Have you ever felt drained of all your energy even before you’ve started your day? Have you had trouble falling asleep even though you’re dead tired and cannot do anything productive? Before you rush to see a doctor or start popping pick-me-up pills, look inwards for the solution to these problems, for these are all common signs of fatigue brought on by poor eating and lifestyle habits. To feel energetic and full of zest all day long, starting today, make it a point to:
- Eat breakfast: Kick-starting your day with a healthy bowl of cereal and some juice will give your body the right kind of boost it needs to keep going throughout the day without feeling unnecessarily tired. Even if you’re pressed for time, grab a few fruits or energy bars on the way out.
- Drink enough water: Your body uses water to flush out toxins and energize itself, so make sure you drink enough to keep dehydration, which is a key cause of fatigue, at bay. Remember, sodas and other carbonated drinks are not to be used as substitutes for water; they may seem to quench your thirst, but all they do is boost your sugar levels and end up making you thirsty all over again.
- Exercise regularly: Getting at least half an hour of exercise three to four times a week is good for your metabolism and helps keep you energized all day long. While you may feel tired initially, your energy levels shoot up as you start to get fitter.
- Eat small meals: Rather than stuffing yourself at every meal, eat small portions as and when you feel hungry. Nibble on vegetables or fruits when you’re hungry rather than reach for the bag of chips and the dip.
- Eat sensibly: Include enough good carbohydrates in your meals so that your blood sugar is regulated and you don’t feel intensely hungry and go on eating binges. Also, stay away from heavy foods like pizza and pasta that fill you up and make you feel sleepy and tired.
- Sleep well: If you have trouble falling asleep, make sure your room is dark and that there are no external noises or disturbance. Do not watch television or eat an hour before bedtime. Drink a warm glass of milk and read or listen to soft music before you fall asleep.
- Get enough sunshine: Life inside artificial and controlled environments deprives us of the Vitamin D we get from sunshine and the outdoors, and tends to make us feel unusually tired. Make it a point to spend some time outdoors in the fresh air, take in the sunshine through either a walk in the park or a stroll to the mall.
- Say no to caffeine: especially during the latter part of the day. Colas, tea, coffee and some chocolates come loaded with caffeine, so if you’re having trouble falling asleep and are tired the next day as a result of this, avoid these items like the plague.
- Say no to stress: Sure, life is full of stress, but when you learn to take things in their stride, you’ll find yourself more prepared both mentally and physically to meet challenges. Getting upset and angry serves no purpose other than to sap your energy and leave you feeling drained.
- Stay away from alcoholic drinks: especially during the day and close to bedtime. Though alcohol does have soporific effects, your sleep is disturbed and you wake up with a hangover or with the feeling of not having slept at all.
This post was contributed by Kelly Kilpatrick, who writes on the subject of the nursing schools online. She invites your feedback at kellykilpatrick24 at gmail dot com