Do you have a busy week ahead of you, but not feeling as energized as you could be? Sometimes a person’s body can feel fatigued and weak which can be quite frustrating during a busy week. A decline in energy can be an indicator that your health is not in the place it needs to be. Many habits we adopt can contribute to lower energy levels including a poor diet, an unhealthy digestive system, a poor sleeping schedule, and stress.
Today, we are going to break down the different ways you can work to build your energy levels back up when you do experience fatigue, and how best to maintain energy levels throughout your week.
How A Poor Diet Can Impact Your Energy Levels and How To Transform Your Diet to Stay Energized
Have you ever heard the phrase you are what you eat? Well, this is most definitely true. Our nutrient intake or lack thereof can impact the way we feel both mentally and physically. When you choose to neglect certain nutrients from your diet you could feel a decline in your mood as well as your energy levels. Specifically, foods with a high-fat and low-nutrient content such as fast food can completely wither away any energy your body has.
Make sure that you are creating meals that have a balance of nutrients. For example, you should try and aim to have a balanced level of carbohydrates, healthy fats, protein, and antioxidants in each meal. Choosing to eat a meal with high levels of carbohydrates that does not contain healthy fats or proteins can cause your body to experience a drop in blood glucose. When that happens, it causes your body to experience a sugar crash which can feel like a rapid decline in energy.
Sometimes, people tend to overlook the high sugar content of many of the foods and drinks they are consuming. It can be easy to forget to check the sugar content of substances that you might not necessarily realize has sugar. Be sure that you are checking what is in the foods and beverages you are consuming to best take care of your health needs.
In addition to meal balancing, the way you are eating could be impacting your energy levels. For some, eating meals that are a larger portion can cause them to feel sleepy afterwards. Size portion and meal frequency varies from person to person. Try and evaluate the way different eating schedules impact your energy levels to find the balance that suits you and your schedule best.
The Impact of Burnout and Why Sleep Is So Vital To Feeling Rejuvenated
For some, reduced energy levels can creep up without notice. Overexertion in the workplace or in our personal lives can catch up to us when we least expect it. Even if you do not feel as if you need a break, be sure that you are prioritizing rest, because eventually your body will catch up with you. Burnout from stress, a lack of sleep, and non-stop activity can cause you to experience brain fog, fatigue, and irritability.
Prolonged burnout can mean that your body is in a constant state of stress. When your body is in flight or flight mode it is not truly resting. Activating your parasympathetic nervous system is important in bringing your body back down from this constant state. Activities such as mediation, yoga, a bath, and a massage, are all helpful ways to relax your body.
Having a consistent sleep schedule is a great way to ensure you are not reaching a point of burnout. When you sleep, your body is creating and releasing hormones that are known to help your body regulate your energy levels as well as repair cells. If you are struggling to get a good night’s rest, try and create a night routine that will help to settle your body and brain before bed.
Some activities that can help reset you before bed are:
- taking a warm bath
- a yoga routine
Small Yet Important Ways To Support Your Energy Levels Throughout The Week
A poor digestive system can cause your body to experience low energy. When your gut has an overload of unhealthy bacteria it causes poor sleep and a poor mood which allows the fatigue to manifest. Taking a supplement that helps with bloating and gut health is a great way to promote a healthy gut and in turn reduce the chance of experiencing fatigue. A probiotic supplement we want to highlight is called Probiotic Renu. It is a great mix of both bifido probiotic cultures and lacto probiotic cultures, which work together to give your gut the support it needs to minimize bad bacteria and increase the amount of good bacteria in your gut.
Aside from this slim supplement, you can work to increase your energy levels by increasing your intake of ingredients with natural energy boosting properties. Metaboliz contains all-natural ingredients that target your digestion and energy levels making it a wonderful choice when it comes to maintaining your overall health. Vitamins B and C can help to specifically target your energy levels.
While it might seem counterintuitive, moving your body helps to maintain your energy levels. When you workout, your body releases stress hormones that help to energize you. In contrast, living a sedentary lifestyle means that you are not promoting blood circulation and muscle rejuvenation. Even small amounts of movement throughout your day, such as going on a walk, can make all the difference. A pro tip is going out for a walk when the sun is shining, because sun exposure is also another great way to give your body a boost of energy.
Drinking water is our last energy-maintaining tip. Dehydration forces your body to work harder to pump oxygen all throughout your body, which significantly decreases your energy levels. Proper hydration requires more than just water intake. You need to be sure you are getting a consistent intake of electrolytes and carbohydrates as they both help your body absorb the fluids properly.
Energy levels are bound to fluctuate, but with consistent health habits the negative effects of low energy can be minimized.