4 Easy Ways to Beat Fatigue Naturally!
It seems like we are constantly on the go, a steady state “busy-ness” is normal, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint. I'm sure you are nodding your head right now, and can relate.
The good news is that it doesn't have to feel so stressful! There are some really simple and natural ways to increase your energy so you can keep up with your busy life.
I have 4 good tips for you ahead, I bet at least 1 or 2 of them are going to make a big difference for you!
1. Get off the blood sugar roller coaster
One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
You can balance your blood sugar, and boost your energy naturally by:
- Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady
- Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
- Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.
2. Get Exercising
When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout!
A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.
If you feel like you don't have time, then break you walk up into shorter sessions throughout the day.
3. Get More Sleep
It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
- Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
- Avoid caffeine late in the day - or avoid all together if this is a problem for you
- Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
- Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm. Click here to learn more about Essential oils: Essential Oils
4. Drink More Water
Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Check the colour of your urine. If it’s light and clear (like the colour of straw), you’re good to go. If it’s a darker yellow colour, it’s time to drink up.
If you’re still craving a caffeine hit, try my Energizing Matcha Smoothie recipe by CLICKING HERE.
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
These are the strategies we work on together inside the Compass Rose Nutrition and Wellness Membership. We do it step by step so its easy, supportive and not overwhelming. Check it out and come join us inside!! Click here to learn more:
I suggest starting with 1 or 2 of these to get going. You can add more as you go along.
Let me know in the comments below which of these are you going to focus on first.
Gaylene Gomez, NNCP, C.H.N.
Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep