People that hit middle age often start complaining of fatigue. Fortunately, there are many simple ways to boost energy. Some can even help slow the ageing process. Here are 7 effective ways to refill your tank when your energy levels sputter.
- Rule Out Health Issues
Fatigue is a common symptom of numerous illnesses, which include arthritis, heart disease, diabetes, sleep apnea, thyroid disease, and anaemia. If you feel unusually tired, you should ensure that you talk to your doctor.
Medications can also contribute to fatigue. These include some antihistamines, blood pressure medications, diuretics, and other drugs. If you start experiencing fatigue after starting a new medication, tell your doctor.
- Get Moving
Exercising is probably the last thing you may feel like doing when you are tired. However, numerous studies have shown that engaging in physical activity helps boost energy levels. It has been linked to enhanced vigor and a better overall quality of life.
People that become active have a greater sense of self-confidence. Furthermore, exercise helps to improve the working efficiency of your muscles, lungs, and heart. It essentially gives you more energy for any kind of activity. Here’s a good blog that provides insight if you’re feeling tired all the time.
- Yoga
Just about any exercise is good for boosting your energy levels, but yoga may be a particularly effective energy booster. Volunteers in a British study reported improvements in confidence, energy, and clear-mindedness after 6 weeks of once-a-week yoga classes.
It is also never too late to try. Researchers from the University of Oregon offered yoga instructions to 135 men and women ages 65 to 85. At the end of 6 months, participants reported a boost in overall energy and an increased sense of well-being.
- Drink Water in Plenty
Dehydration has the undesirable effect of impairing physical performance and zapping energy.
Research shows that dehydration can make it harder for athletes to complete weight lifting workouts. It’s reasonable to conclude that dehydration also causes fatigue even for those simply doing chores. Dehydration has also been shown to decrease concentration and alertness.
If you want to know whether or not you are drinking enough water, you should check the color of your urine. Ideally, it should be pale yellow or straw colored. If it is darker than that, you need to rehydrate by drinking water.
- Go to Bed Early
Not getting enough sleep not only leads to an increase in the risk of accidents but is also a leading cause of fatigue during daytime. The solution to this should be to go to bed early enough to get a full night’s sleep.
People enrolled in a 2004 study conducted by Stanford University were allowed to sleep as long as they wanted and they ended up reporting less fatigue and more vigor. Good sleep habits may also have important benefits to health.
If you don’t get enough sleep at night, you should consider taking a brief afternoon nap. Napping promotes learning and performance and restores wakefulness. A 10-minute nap is generally sufficient to boost energy.
However, you should avoid napping longer than 30 minutes or you may have trouble sleeping at night. According to the American Academy of Sleep Medicine, a nap that’s followed by a cup of coffee may potentially provide an even bigger boost in energy.
- Go Fishing
Omega-3 oils found in fish are not only good for the heart but also may boost alertness. Volunteers in a 2009 study, conducted by researchers at the University of Siena in Italy, who were given a fish oil capsule for 21 days had faster mental reaction times as well as feeling more vigorous.
- Keep Time with Your Body Clock
Some people get a burst of energy first thing in the morning. Such individuals are often referred to as morning larks. Night owls, on the other hand, are those who are usually at their best at the end of the day.
Individual differences in the daily energy patterns are primarily determined by genetics and brain structure, which is why they can be rather difficult to change sleep patterns. Instead, you should become aware of your own circadian rhythms and then schedule demanding activities when your energy levels are at the peak.