Stress levels are on the rise, and plenty of people are feeling fatigued as a result.
It’s not uncommon to reach for a sugary treat or another cup of coffee when you start to feel tired and need something to get you through the day. However, these are only short-term solutions.
If you’re looking for longer-lasting ways to address your low energy, keep reading. Listed below are 9 tips that can help you combat fatigue and get out of an energy slump.
1. EAT NUTRITIONALLY DENSE FOODS
Nutrition plays a key role in so many aspects of our lives, including our energy levels. If you’re lacking certain vitamins, minerals, or other nutrients, you’ll be more prone to fatigue.
The following are some of the most noteworthy nutrient deficiencies that can impact your energy:
Vitamin B12: Found in meat, fish, milk, and eggs, vitamin B12 is necessary for red blood cell production and prevents anemia — which is often characterized by low energy.
Magnesium: Found in whole grains, dark leafy greens, and avocados, magnesium is a mineral that contributes to hundreds of bodily processes. A deficiency can lead to chronic fatigue and increased inflammation.
Omega-3 Fatty Acids: Omega-3 fatty acids are found in fish like salmon and sardines. It supports brain health and reduces inflammation and fatigue.
Vitamin D: Vitamin D is produced by the body when the skin is exposed to direct sunlight. It’s also found in egg yolks and mushrooms, and supports the immune system, combats seasonal depression, and boosts energy.
Iron: Iron is a mineral found in red meat and leafy greens. It is necessary for producing red blood cells and maintaining energy levels.
Potassium: Found in potatoes, bananas, and beans, potassium is a mineral that keeps the heart, nerves, and muscles functioning properly.
Testing can let you know whether you’re missing any of these vital nutrients. If you find out you’re lacking anything important, you can adjust your diet or add supplements to fill in the gaps. We always recommend testing your nutrient levels to understand the potential root cause of low energy, and before blindly supplementing.
2. PRIORITIZE SLEEP
Sometimes, if you’re struggling with fatigue, the issue is as simple as not getting adequate sleep.
Keep in mind, too, that it’s not enough to lie in bed for 7 to 9 hours per night. You also need to be sleeping deeply to wake up feeling rested and avoid energy slumps in the middle of the day.
If you’re not sleeping as well as you’d like — 1 in 3 adults are currently in this boat — here are some tips that can help:
Stick to a schedule: Try to wake up and go to sleep at roughly the same time each day/night.
Create a nighttime routine: Having a nighttime routine can signal to your brain that it’s time to wind down and get ready to sleep.
Cut off caffeine early: Consuming caffeine too close to bedtime can leave you feeling wired. Try to cut it off by 3 pm or earlier.
Avoid blue light: Blue light from screens interrupts melatonin production, which can cause you to feel more alert. Avoid watching TV or looking at your phone too close to bedtime.
You may want to consider adding supplements like magnesium to your routine, too. Many people find that supplementing with magnesium helps them relax and reduce feelings of stress, especially before bedtime. This is particularly true if you often wake up in the middle of the night and find it difficult to fall back asleep. Meanwhile, if you fall in the camp of those that have difficulty falling asleep in the first place, other nutrients (such as calcium and vitamin B6), may be lacking in your diet.
3. STAY HYDRATED
Dehydration — even mild dehydration — can cause you to feel tired.
When you don’t replace the fluids you’ve lost, your blood volume drops. This, in turn, causes the heart to work harder to supply your skin and muscles with nutrients and oxygen.
The longer this goes on, the harder it is for your body to diffuse heat. As a result, you may experience symptoms of dehydration like fatigue, lightheadedness, and muscle cramps.
Aim to drink at least half your body weight in ounces per day. You may want to add electrolytes to your water as well.
4. OPT FOR LOW-INTENSITY MOVEMENT
Overexercising — especially high-intensity exercise — may lead to fatigue as well. This is especially true if you’re also not eating nutrient-dense food or staying hydrated to replenish.
Consider taking a break from high-intensity exercise and opt for low-intensity forms of movements like walking or pilates instead. These types of exercise can also get your blood flowing and help you feel more alert when you’re in a slump, too.
5. MAKE TIME FOR PLAY
Sometimes, when you’re dealing with an energy slump, you just need to get out of your head and do something fun for a little while.
Turning on your favorite song and having a dance party, playing a game, or engaging in a hobby that you haven’t had time for are all great ways to shake things up and give yourself an energy boost. Even taking 5 minutes for play can be the perfect break when you’re struggling with low energy.
6. PRACTICE BREATH WORK
The breath is a powerful tool for reducing stress and helping you relax. It can also give you a burst of energy and help you feel more alert. There are several breathing techniques you can use to boost energy, including double breathing.
Double breathing excites the sympathetic nervous system and increases alertness. To practice this, do the following:
- Inhale with a short, sharp inhalation
- Inhale again with a long, strong inhale
- Without pausing, exhale in the same way - a short exhale followed by a long one
- Repeat this pattern 5 times. Then, take a short break and begin another round.
7. CUT OUT ALCOHOL
Alcohol is a depressant that slows down the central nervous system. If you drink a lot of alcohol, you may find that you’re more fatigued for a few reasons.
First, alcohol can interfere with your sleep quality and cause you to not feel rested, even if you’re technically in bed for 7 to 9 hours or longer.
Second, drinking too much before bed could cause you to become dehydrated, which we already know impacts your energy. Alcohol also puts your body’s detoxification pathways into overdrive, and could wake up with a hangover, which isn’t going to leave you feeling energized and ready for the day.
8. STRETCH IT OUT
Stretching is the perfect form of gentle movement to turn to when you’re in a slump and need to feel more energized.
Spending a few minutes stretching gets your blood flowing to your brain and increases your alertness. It also gives you a chance to shake out stiff muscles and recommit yourself to your work or any other projects you need to tackle during the day.
9. CALL A FRIEND
Sometimes, you just need to talk it out. If you’re struggling with stress and it’s causing you to feel fatigued, make time to reach out and call a friend. You don’t even have to talk about your stress or the fatigue you’re experiencing directly. You can just catch up and let them know you care.
Many people find that they feel more energized and refreshed after chatting with a friend or family member for a little while.
Make this a regular part of your routine so you can stay connected to those who matter most to you. This also helps you experience the mood-boosting benefits of socialization.
START FEELING MORE ENERGIZED TODAY
If you’re tired of feeling fatigued, it’s important to find out what’s causing your low energy. If you’re missing any essential nutrients, you’re going to be more prone to energy slumps.
Click here to learn more about our nutrient testing solutions or to order yours.