Do you feel tired all the time?
Lots of people do. It’s a sign of our overbooked times. You may wonder if you’re doing too much. But surprise! The most likely answer is just the opposite: You’re not doing enough.
3 Changes to Make Now
There are three key lifestyle changes that can make a big difference in your energy level — starting now:
- What you eat. Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, lean protein, and fiber. Fruits and vegetables provide healthy antioxidants and lots of nutrition. Protein and fiber so digestion and thus keeps blood sugar levels more level throughout the day and not constantly spiking and falling.
- How much you sleep. You saw this one coming, right? Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom dark, cool, and quiet. Most experts agree that adults need 7 – 8 hours of uninterrupted sleep to function optimally.
- How much you exercise. This is the biggie! If you think that exercise would just make you more tired, there’s good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It’s one of those surprising truths: move more and you’ll get more energy.
Studies suggest getting 40 minutes of exercise at least four days a week, to get you going. Finish at least three hours before bedtime, so you have time to wind down. Do that, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.
If you have done these 3 things and are still feeling chronically fatigued contact your family medical or chiropractic physician to be evaluated for something more serious.