1. Pace Yourself
If you’re an energizer bunny but feel like your batteries are wearing out by noontime, you might not be pacing yourself. Instead of burning through your energy in the first two hours of the day, consider stretching your list throughout the day. Make a list of AM and PM tasks and work through them at a realistic pace – with rest and meals (meals rich in nutrients, not just food) in-between to keep your blood glucose and mental energy in an optimal range. In addition, consider eliminating things that you do not have to do.2. Walk vs. Nap
We often feel tired because of a lack of oxygen to our cells, therefore the first move to make whenever you are tired is to get up and MOVE. If you have low energy, physically and mentally, but slept enough hours the night before – it would serve you well to take a power walk! Put your shoes on and head outside. You do not need a plan, just head out and start your walk in any direction for 20 minutes. This will help work the largest muscles in your body and send oxygen-saturated blood to your brain that will wake you up instantly.If you’ve been sitting in one place for more than two hours, expect your energy to dive. Research shows that sitting for long periods, can lower your metabolism and reduce blood flow to the largest muscles by 30% – leaving us feeling like slugs. Our bodies are not built to sit for hours – it will lead to fatigue, brain fog, back pain, and obesity. Move frequently with intermittent stretches to wake up your body.
However, if you are moving, drinking water, and still feel like you need a little rest then a nap can be the trick. There is nothing more satisfying than a quick power nap – taken at the right time of the day! The key to a true power nap is making it short, sweet, and before 2 pm. The later you take a nap in the day the more difficult it will be to get deep, restful sleep at night. If your sleep at night is less than optimal or you are overly stressed, a nap might be the best choice.
3. Strength Train for Energy
If you have not done a sit-up, lunge, or push-up in “years,” it’s time to get going! Your muscle mass declines every year after age 30. Adding strength exercises to your weekly workout schedule will help sustain or build your muscle mass. Additionally, strength exercises enhance blood flow (muscles have twice the blood flow as fat), energy, strength, and stamina. Starting with sit-ups, push-ups, and lunges in three separate sets of 10-20 reps is a good place to start. Working with a trainer or a guide found online would provide more support for form and balance with these muscle-building exercises.4. Break for Broccoli NOT Sugar
If you have afternoon energy burnout, the last thing you should be doing is grabbing a cookie or sugary snack/drink. A cookie or sweetened coffee drink delivers plenty of calories for energy, but your body metabolizes them so quickly that your blood sugar drops, leaving you feeling exhausted. You will maintain steadier energy by eating lean protein and high fiber/low sugar carbohydrates. These foods slow the release of sugar into your body, allowing your blood sugar to stay optimal for longer periods. Next time you’re feeling that afternoon slump, reach for:- Low fat, low sugar Greek yogurt with nuts and raisins
- Scrambled eggs with spinach
- Slow-cooked oatmeal
- Green salad with chicken
- Turkey sandwich with a lettuce wrap instead of bread
5. Fight Fatigue with Fluids
Water is essential for carrying nutrients to your body’s cells and taking away the waste. Approximately 60% of your body’s weight is water and you lose it through sweating, urinating, and breathing. When your body is low on water, you will feel drained and weaker than normal. Drinking a tall glass of water when you are starting to fade will likely reverse the fatigue. Replenishing water and fluids (including fruits and veggies) throughout the day will help replenish the water you are losing and help you maintain a steady energy level.6. Consider Supplements
The supplements most known for improving energy are:- Vitamin D3 (in dosages to keep your blood level in the optimal range)
- B-Complex
- Co-Enzyme-Q10 and L-Carnitine (both found in BalanceDocs Liposlim)
- Vitamin C
- Ginseng
Try implementing these changes slowly or consider adding one change per week to improve your energy throughout the day and to keep you from fading in the afternoon. Keeping your energy steady through good self-care will not only improve your productivity by enhancing brain function, but will give you the added benefit of a better mood and stabilized blood sugar for better weight control and fewer cravings!
There you have it! Six steps to beat fatigue and excel in life, your career, or wherever your energy may take you!
Nisha Jackson is a nationally recognized hormone and functional medicine expert, lecturer, motivational speaker, radio host, columnist, author of “Brilliant Burnout” and founder of OnePeak Medical Clinics in Oregon. For 30 years, her approach to medicine has successfully reversed chronic problems such as fatigue, brain fog, depression, insomnia and lack of stamina.
This story was originally published in the OnePeak Medical Center Blog.
