Fatigue is a common problem that we don’t give much attention in our busy world. Oftentimes, an unhealthy lifestyle is to blame for this common health complaint but you can break out of this cycle of lethargy and weariness by making changes to your daily routine, diet, or sleep schedule. The good news is that there are plenty of simple ways to boost energy. Here are 5 ways to help boost energy levels and fight fatigue
1. Drink More Water: Dehydration, especially during hot, summer months, can quickly drag you down. You need to refill your water glass every one to two hours and pay attention to how often you use the bathroom to keep track of your progress.
2. Get Some More Sun: Natural light exposure is key for regulating our natural sleep-wake cycle. To promote better energy levels over the day, expose your eyes to natural sunlight first thing in the morning. Natural light exposure during the day is linked to greater melatonin production in the evenings needed for more restful sleep. By stimulating vitamin D production in the skin, sun exposure also has a role in regulating various other hormone functions that are keys for energy levels.
3. Go Fish: Omega-3 oils may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more vigorous.
4. Eat Warming Foods: Raw and cold salads can become some of the most difficult foods to digest when recovering from fatigue. Aim to include warming, nutrient-dense, cooked foods that are easy on the digestive system. Swap salads for roasted vegetables or soups, or accompany cold meals with warm tea. Choosing warm food or drink over something ice-cold is a simple technique for inserting thermodynamic energy into your system at zero energy cost.
5. Eat More Magnesium: Stress, inflammation, and some conditions like type 2 diabetes are all linked to low levels of magnesium in the body. This mineral is essential for optimal bone health and muscle and nerve function and plays an important role in balancing blood sugar levels. Fatigue can be a sign of a magnesium deficiency so power up with foods rich in magnesium, such as almonds, pinto beans, and spinach.