Have you been feeling a lack of energy? More sleepy/tired than usual? For me, this has been a major deterrent of being able to get things done. I mostly blame it on adjusting to the 6 hour time difference since I moved.
Coming to Italy one week ago and trying to get on “Italian” time has sure taken a toll on my body. The long days of walking in the heat are an energy drainer for sure, but not only that. It has taken me longer than I expected for my body to get into a rhythm of things again, and back in a routine. I like to think of there being three pillars of health: sleep, diet, and exercise. If even one of those things is out of wack, it can greatly influence the others, so just make sure you are getting enough of each!
So if you are like me, feeling fatigued, whether it be from moving and adjusting, being a single mom with a full time job, or a collage student with never ending assignments and an overnight gig, keep reading. Although you may think you know why you feel this way(lack of sleep, nutrients, etc), read below to find some advice on how you can improve your stamina/energy to help get you through even your most toughest days.
Give yourself 2 or 3 weeks to implement the following changes and see if it helps:
- Drink more fluids-always stay hydrated! Remember that the proper intake of water everyday is half your body weight. So if you weigh 120 lbs, try to drink at least 60 oz of water. Ditch the caffeine & alcohol. If you do indulge in a glass of wine or two, try to stop drinking at least 3-4 hours before bedtime. Although, you may think it actually helps put you to sleep, you wake up feeling more tired and drained because of it.
- Consider taking a multi-vitamin. We all may not take the correct amount of vitamins everyday needed for our body to function. Instead look for a multi-vitamin at the Vitamin Shop or your local health store to help makeup the missing nutrients your body is needing. I like to take Nature’s Sunshine products. Currently I am taking the Super Supplemental, which is a mix of vitamins, minerals, and a compliment of herbs.
- You are what you eat. Cut back on the dairy-which also causes acne you know! Say no to fried, greasy foods. Instead opt for healthier options at home and while your out and about. More natural, wholesome foods could make a lot of difference.
- Leave room for yourself on your schedule. We often think we always have to be everywhere and do everything. Create some space on your social calendar and limit it to one social outing a week.
- Stay active. I am guilty of convincing myself that I am “too tired” to get a workout in some mornings. But, in hindsight, why wouldn’t I want to physically challenge my body in order to feel more alert throughout the day? Especially because I am behind a computer all day, sitting, the body needs that extra physical activity to get it pumping and fight the lack of energy.
- The most obvious solution here is getting more sleep. Try to opt for at least 7 hours of sleep a night minimum and no more than 8. Don’t believe me on how important sleep is? Read The Sleep Revolution by Arianna Huffington, the co-founder of the Huffington Post. Read this article to find out more.
If you are still experiencing excess fatigue after implementing these things into your lifestyle, it could be a more serious medical condition affecting your health and well being. Anemia, depression, diabetes, and arthritis could be some of the reasons why you are feeling this way. Make sure to see a doctor and get tested sooner rather than later.
I am curious to hear what other ways there are to combat fatigue. What have you tried that has worked for you?