We have to function every day and to deal with a lot of things. Job, partner, children, household, leisure time and of course time for ourselves. We also need the necessary energy for all that. But how can I cope with all this, replenish my energy storage and bring energy back into everyday life?
Constantly tired? – These could be the reasons
Everyday life is full of challenges which take our energy away. After having had a long day it is totally normal to feel limp and exhausted. If the fatigue persists and if tiredness remains as well during the day and after enough sleep, there could be few reasons for that:
- You have too much stress and therefore you sleep badly
- You do not have enough exercise in your daily routine
- You do not drink enough water
- You suffer from a micronutrient deficiency
- You take medicines
- You tend to behave in an addicted way-e.g. regular intake of alcohol
- You have a hypothyroidism
- You suffer from anemia- lack of red blood cells
- You do not get enough of daylight
- You suffer from depression or other mental stress
How to refill your energy storage
Each person is different and each organism works in a different way. But there are some basic factors that help everyone to get more energy.
1. Good sleep
Try to get enough sleep (7-8 hours) and do not spend time about 1,5 to 2 hours before bedtime in front of the TV, computer, or the smartphone. Then better you read a book. Power napping during the day is also useful (about 20 minutes of midday sleep)
2. Proper nutrition
Drink plenty of water, nothing or only a little alcohol, eat in the morning more fiber rich breakfast with cereals and fruits, such as bananas or blueberries. Take some nuts, on hot days salads or a combination of carbohydrates and proteins, independent from meals.
Have exercise 2-3 times a week, drive to work more often with a bike, take the stairs instead of the lift, stretch in the office and breathe properly in the meantime (breathing breaks are also important for the concentration).
Try to spend more time outdoors, after workday go for a walk and stay longer outside on your off-days. The sunlight gives vitamin D and even in bad weather you get light and fresh oxygen.
5. The right environment
Try to surround yourself with positive thinkers. Constant whiners and pessimistic people rob you of energy.
Micronutrients for more energy
Effective support is also in micronutrients that give your body important vitamins, trace elements and give energy back to you. Many people suffer from the undetected nutrient deficiency. Those who suspect that taking too few vitamins due to monotonous diet or stress, can measure their nutrient status with diagnostic tools. Beside blood analysis there are also methods existing that be done quickly in 5 minutes and that do no need blood draw. Among the most important energy suppliers are vitamin B12, folic acid and iron, which are responsible for the formation of hemoglobin. This dye is important for the transport of oxygen in the blood. Magnesium, potassium, omega 3 fatty acids and coenzyme Q10 also provide more energy.