From Fatigued to Fueled
Do you often feel drained before your day has even started? Chances are, it’s not just your busy schedule—it’s your everyday habits. Whether you skip breakfast or have poor sleep hygiene, certain routines can sap your energy and leave you feeling sluggish and unproductive. The good news? You can easily turn it around. From what you eat to how you move, here are 10 energy-draining habits to watch out for—and 10 healthier ways to power up and feel your best.
1. Skipping Breakfast
Breakfast is the most important meal of the day, so when you skip it, you're not giving your body the fuel it needs to survive through the morning. You'll also be more likely to experience low blood sugar, which can make you lightheaded, anxious, and lethargic.
2. Poor Sleep Hygiene
Are you constantly keeping your eyes glued to your phone before bed? Do you often nod off past midnight, and only average around 4-5 hours of sleep each night? If so, your poor sleep hygiene will only drain your energy more, and you won't be alert or awake enough to tackle the day ahead.
3. Sedentary Lifestyle
If you work from home or in an office, chances are you're mostly sitting down until you clock out in the evening. If you don't compensate by heading to the gym or going for a walk after, you'll end up with poor circulation, weak muscles, and low energy.
4. Not Drinking Enough Water
Dehydration can make you feel extremely fatigued and dizzy. If you're not drinking enough fluids throughout the day, you'll probably find that you're not only parched but that it's also harder to concentrate on your tasks, which can affect your productivity.
5. Excessive Sugar Intake
You might be tempted to reach for a sugary snack as a midday pick-me-up, but while this might temporarily satisfy your cravings, you'll only end up feeling more drained when your blood sugar crashes. That's why it's important to choose healthier snacks to munch on and to watch your sugar intake.
6. Chronic Stress
It probably goes without saying that if you're constantly under a lot of stress and pressure, you're more likely to feel drained of energy. And it's not just because of the toll it has on your mental health: when cortisol, your body's stress hormone, is elevated, it can lead to symptoms like weight gain, muscle and bone weakness, and high blood pressure.
7. Drinking Too Much Caffeine
Sure, your morning cup of Joe might do wonders in waking you up and keeping you alert for the day you have ahead, but when you consume too much caffeine, it can actually have the opposite effect. Drink it too close to bedtime, and you'll likely end up getting a restless night.
8. Poor Diet
An overall poor diet will also drain your energy. If you constantly choose unhealthy food choices, such as fast food and processed snacks, you'll only bog down your body further. The same goes for skipping meals and not eating regularly.
9. Constant Overthinking
Do you often ruminate on different things throughout the day or just before bedtime? It probably goes without saying, but constant overthinking can induce anxiety and make you more stressed, leading to poor sleep and depleted energy levels.
10. Dwelling on the Past
Similar to constant overthinking, if you're always dwelling on the past, you'll never move forward. It's important to reach out for professional support if you need someone to talk to, or else this habit will only continue to drain your energy and mental health.
What, then, are some healthy ways to boost your energy levels back up? Read on for 10 simple tips:
1. Eat Balanced Meals
Remember to eat regularly throughout the day, and to choose healthy choices for each meal. Incorporate lean protein with high-fiber foods to ensure you're satiated for longer, which may help prevent you from reaching for sugary treats to satisfy midday cravings.
2. Stay Hydrated
It's also important to stay well-hydrated throughout the day, so make it a habit to drink a glass of water before, during, and after each meal. It's generally recommended that healthy adults drink at least eight cups of water each day.
3. Get Enough Sleep
Practice good sleep hygiene and make sure to get at least 7-9 hours of sleep each night if you don't already. A good tip is to set down your phone two hours before bed, and do a quiet activity, like reading, which can help lull your body to sleep.
4. Limit Sugar Intake
If you find that you often reach for sugary treats whenever you get a craving, you might want to stash fewer of these sweets at home and stock up on healthy snacks instead. The American Heart Association suggests consuming no more than 9 tsp (36 g) per day for men, and no more than 6 tsp (25 g) for women.
5. Never Skip Breakfast
Just as you should never skip your meals, you shouldn't go without breakfast in the morning. Even if you don't have the time to make a full meal, have something small, like a protein shake or granola bar. Remember: if you skip breakfast, you're more likely to feel drained and less alert.
6. Limit Caffeine Intake
While it's generally fine to enjoy a cup of tea or coffee in the morning, you should avoid caffeine in the afternoon. Consuming too much caffeine or having it later in the day may make it harder for you to fall and stay asleep at bedtime.
7. Enjoy Alcohol in Moderation
Having a drink or two every now and then is fine, but moderation is key. Even though some people may find that alcohol helps them fall asleep more easily, it can also affect quality of sleep, which can in turn impact energy levels. You'll also want to avoid drinking during the daytime, or you'll end up feeling sluggish.
8. Find Ways to Relax
If you're always stressed, you're more likely to feel drained of energy. So, make sure to carve out time in your day to have some peace and relaxation for yourself, whether that means going for a walk or engaging in your favorite hobby.
9. Get Enough Sunlight
Instead of spending all your time indoors and keeping your eyes glued to a screen, go outdoors and soak up the sun! Exposing yourself to natural sunlight helps to regulate your sleep-wake cycle, which might make it easier for you to fall asleep when night falls.
10. Move Regularly
Whenever you can, get up and move around. This is especially important if you're constantly sitting down at work or school. It's generally recommended for adults to get at least 150 minutes of moderate-intensity physical activity every week, which—when put into perspective—equates to about 30 minutes of exercise, five days a week.
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