4 Easy Ways to Beat Fatigue…Naturally!

by | December 20, 2018

4 Easy Ways to Beat Fatigue…Naturally!

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.tired woman

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

You can balance your blood sugar, and boost your energy naturally by:

● Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady
● Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
● Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

 

You like to move it, move it!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.

And, it turns out that you don’t even have to commit to a long workout!

A California State University study hyperlink to this study: https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours!

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.

 

Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Here are a couple of tips for a more restful sleep:

● Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
● Avoid caffeine late in the day - or avoid all together if this is a problem for you
● Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
● Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

 

Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.water

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.

How do you know if you may be dehydrated?

Check the colour of your urine. If it’s the colour of straw, you’re good to go, however, if it’s a darker yellow colour, it’s time to drink up.

If you’re still craving a caffeine hit, try this Energising Matcha Smoothie recipe.

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

References

Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep
Time.com Health Land - http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/

 

 

Recent Posts

The True Health Benefits of Exercise

The True Health Benefits of Exercise

Do you exercise? Is it something you enjoy? Is exercise part of your daily routine? Do you do enough? Are you aware of WHY you should exercise and the benefits it provides (and no – I don’t mean for a ‘bikini body’ 🙂 ? Some people LOVE exercise...

Recipe: Kale Chips

Recipe: Kale Chips

I know you’ve probably seen numerous recipes for kale chips – but have you actually tried them? They’re incredibly easy to make and even yummier to inhale all in one sitting 😉 Ingredients 1 large bunch kale, washed and thoroughly dried (I prefer Tuscan Kale) 1...

What is a ‘Health Halo’ (and are my foods wearing one?)

What is a ‘Health Halo’ (and are my foods wearing one?)

Eating healthy shouldn’t be complicated – but thanks to slick marketing & the rise of health halos – it certainly can be!  If you’re trying to eat healthier, you already know you should be including lots of fruit, vegetables, lean protein, and...

Fitness Fuel: What to Eat Before, During & After Your Workout

Fitness Fuel: What to Eat Before, During & After Your Workout

You’ve just finished your workout and you know you need to eat something. But what? Workout nutrition may seem rather complicated but it doesn’t have to be.  Here’s the latest on how to fuel your body before, during and after your workout so you can improve your...

Privacy Policy | Terms & Conditions | © 2019 Real Girls

Designed by Karine Marie

Pin It on Pinterest

Shares
Share This