Lack of sleep is not the only thing that takes away your energy. The little things you do (and don't do) can exhaust you both physically and mentally, making your whole day a burden. In this article, experts will tell you about common bad habits that make us feel tired, and about simple lifestyle changes that can get you back on track.
1. You're missing practice
If you skip training to conserve energy, you're making it worse for yourself. Studies At the University of Georgia have shown that sedentary, but otherwise completely healthy people who began to exercise three times a week for only 20 minutes, after 6 weeks began to feel much more energetic.
Even the simplest exercises increase strength and endurance, help the cardiovascular system and supply tissues with nutrients and oxygen. So the next time you want to lie down on the couch, make yourself a lively walk – believe me, you will not regret it.
2. You're not drinking enough water
” Even a slight dehydration (2% of the standard fluid level) affects the energy level of our body, " says nutritionist Amy Goodson. Dehydration causes a decrease in blood volume, which makes it thicker. Because of this, the heart pumps blood less efficiently, which slows down the rate at which oxygen and nutrients flow to our muscles and internal organs.
To determine how much fluid your body needs, take your weight in pounds, divide it in half, and drink the same amount of fluid ounces per day (1kg = 2.2 pounds, 1 ounce = 0.03 liters).
3. You lack iron
Iron deficiency leads to feelings of lethargy, irritability, weakness and inability to concentrate. ” You feel tired because less oxygen gets into your muscles and cells, " says Goodson.
Increase your iron intake to avoid the risk of anemia: eat lean beef, beans, tofu, eggs (including yolk), dark green leafy vegetables, nuts, peanut butter, and combine them with foods high in vitamin C (vitamin C improves iron absorption).
Pay attention: iron deficiency can be the result of certain health problems. If you experience symptoms of iron deficiency anemia, you should see a doctor.
4. You're a perfectionist.
"The desire to be perfect – which, frankly, is impossible – makes us work much longer and longer than necessary,” says Professor of psychiatry at the University of new York Irene S. Levine. “We set ourselves goals so unrealistic that they become so difficult or even impossible to achieve that in the end we get no satisfaction from achieving them."
Levin recommends setting time frames for your projects and doing everything to stick to them. Over time, you will realize that the extra time you spent working in a powerless state, did not bring any positive results.
5. You always make a big deal out of a molehill.
If your boss calls you into an unscheduled meeting and you immediately conclude that they want to fire you, or you're too scared to ride a bike because you think you're going to have an accident, you're always making your life a disaster and always expecting the worst from the world. According to Levine, this fear paralyzes and takes away all your strength.
If you find yourself thinking negative thoughts, take a deep breath and ask yourself what the odds are that your worst expectations will actually come true. Go outside, meditate, play sports or share your fears with a friend – this will help you cope with anxiety and look at the world more realistically.
6. You're skipping Breakfast
The food you eat gives energy to your body, and when you sleep, your body continues to use what you ate for dinner to maintain oxygen metabolism and blood circulation. So in the morning, when you Wake up, you need to charge the body with Breakfast. Skipping your morning meal will make you feel sluggish and sluggish. "Breakfast is like starting a fire in your body, starting your metabolism," says Goodson.
She recommends a morning diet that includes whole grains, low-fat protein foods and healthy fats. For example, oatmeal with protein and a spoonful of peanut butter; fruit smoothie with protein powder, low-fat milk and almond butter, or eggs with two slices of whole-grain bread and low-fat Greek yogurt.
7. You eat fast food
Foods high in sugar and simple carbohydrates (such as foods sold in boxes through a drive-in window) have a high glycemic index – a measure of how quickly carbohydrates increase blood sugar levels. Constant jumps in sugar levels cause fatigue throughout the day.
” Keep your blood sugar level at the same level by eating whole grains and low - fat proteins with every meal, " Goodson advises. A good choice may be chicken (baked, not fried) and brown rice, salmon with sweet potatoes, or salad with chicken and fruit.