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While being lazy every once in a while is understandable, feeling lethargic all the time may be a signal that there is something off with your lifestyle. Looking into your daily habits may be needed in order to give the energy you need to face your daily routine - no coffee required. On this week's journal, we will be explaining a few factors that can boost your vitality. Read on!
1. Get enough sleep
As the body schedules to repair itself during sleep, including flushing all the metabolic toxins that are accumulated during the day, a lack of energy and increased tiredness is prevalent when you're not getting enough sleep. It's almost impossible to feel energized and be productive on the following day. Poor sleep leads to mood swings, memory problems, as well as emotional issues. In fact, insufficient sleep has also been linked to weight gain, adrenal fatigue, insulin resistance, and even elevated risk of premature death. Therefore, keep yourself in line with your circadian rhythm and sleep for at least 8 hours every night to prepare yourself to face daily routines.
2. Drink water frequently
Essential for your metabolism, water is truly needed to be consumed adequately in order to maintain health. Water is responsible to transport nutrients throughout the body, aid in digestion, regulate temperature, facilitate all pathways of detoxification, protect joints, promote healthy bowel movements, improve mental concentration, as well as relieve fatigue.
3. Eat nutritious and filling meals
Understanding how to balance your blood sugar levels is the most critical thing you can do for improving your energy long term. For example, blood sugar instability is often the main culprit for craving snacks late in the afternoon. Therefore, make sure to consume sufficient nutritious food during your lunch. Add more vegetables and protein to your diet, and reduce your carbohydrate intake so your insulin response will be lessened and lead to a more optimal food processing in the body. When you feel satiated after a nutritious, filling meal, you are less likely to crave additional snacks or sweet stuff for dessert, therefore balancing your blood sugar naturally.
4. Reduce processed food & sugar consumption
When you feel lethargic, the first thing on most people's mind to kickstart their energy back is to reach for food, sometimes sweet ones. While our body needs sugar to function properly, refined sugar and grains, in contrary, will often ruin your energy levels. Refined sugar and other processed food are categorized as simple carbohydrates. They are quick to release energy into the body, but also provide you with the aftermaths, like blood sugar spikes and energy crashes. Therefore, be mindful of your sugar intake each day in order to maintain optimal energy levels.
5. Stay active
It might sound counterintuitive, but the more you do physical activities, the more energy you'll be having. Research have shown that exercising improves your energy and fights fatigue effectively. By spending 15-30 minutes of exercise each day, it's enough to get oxygen into your cells, boost your metabolism and brain power. Exercise also activates the lymphatic system to help the body’s detox pathways, which can be critical for mood and can help increase insulin sensitivity.
6. Catch some sun
If you're working an office job, it might be hard to do frequent outdoor activities and get some sun exposure. However, try to do so, during the weekends or whenever you're feeling like being in nature. Sunlight exposure gives you the much-needed Vitamin D, which is essential for bone health and help boost your stamina.
7. Supplement your body
How well our body functions also depend on micronutrients, like vitamins and minerals, that we get from our daily diet. If your lack of energy is persistent, it is critical to assess your nutrient status and boost your levels of certain key nutrients. The common deficiencies relating to low energy are zinc, B vitamins, iodine and vitamin D. You can obtain these by eating right foods and doing healthy habits.
However, sometimes consuming supplements can come in handy in order to aid you from these deficiencies. Taking in multivitamins or natural supplements is recommended for people with hectic lifestyles. Balancing blood sugar levels in order to gain better energy, for example, can also be managed with Herbana's Relief Sari Kayu Manis. The natural extract contained in this supplement is safe to be consumed every day, while imposing minimal to no side effects.