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It is no secret that living in a city can drain your energy more quickly than staying in the suburbs. A lot of things contribute to this phenomenon, including constant traffic and crowds everywhere. Fatigue is a common occurence, and it may reduce your performance and productivity. The feeling of tiredness and lack of energy that does not go away even when you rest is a major symptom of fatigue. On this week's journal, we will recommend you some tips to regain vitality and boost your energy levels.
1. Eat a balanced meal
A proper, balanced diet can have a big impact on how you physically feel. You may start to feel a bit sluggish and are likely to become fatigued when you start neglecting healthy eating habits. For example, skipping breakfast will do you more damage than good as it forces you to run on empty until lunchtime. Make sure you eat enough carbohydrates, as keeping blood sugar levels stable is important to avoid fatigue. Although be reminded that consuming too much carbohydrates during lunch may sap your energy and leaves you feeling sleepy and more tired than usual.
2. Exercise to boost your energy levels
Physical activity is often one of the most sought-after way to boost your energy levels and avoid fatigue. Being unfit generally makes you feel tired and have close to zero motivation to exercise. By introducing some physical activity into your routine, you can help break this cycle of inactivity to get yourself feeling less tired and more energised. For example, simply making use of the stairs in the office can help jumpstart your physical activity. You can also fit in some other exercise into your day, such as running, swimming or hitting the gym. Just be reminded to make it a routine that can fit in your daily life.
3. Get enough sleep
Your body needs sleep in order to recharge and repair your cells, therefore make sure to get enough sleep for at least 8 hours every night. If you have any trouble falling asleep, aim to establish a better sleep routine by improving your sleeping environment. Make sure your bedroom is quiet, comfortable, and don't forget to refrain from using gadgets before bed.
4. Cut the caffeine
While caffeine might be great for giving you a boost in the morning, by evening you need to start thinking about laying off the caffeine unless you want to get a restless night’s sleep. Caffeine can cause restlessness and sleeping difficulties, which will only add to your tiredness the next day. Therefore, you may want to rethink that decision of downing an extra cup of coffee during the late afternoon break.
5. Try your best to avoid stress
Stress is one of the most common reasons for feeling tired, therefore resolving your stress will naturally help getting rid of your tiredness. There are several ways you can do to tackle stress, such as identifying what is causing your stress in the first place. Look at your options about how you can improve the situation and try out some relaxation techniques in your leisure time, such as having a massage, taking a hot bath or listening to some music.
6. Drink a good amount of water
Keeping yourself hydrated throughout the day can also help prevent tiredness. The recommended daily amount is around 2 liters per day, but it depends on other factors such as your work environment or how much physical activity you get through in a day. Poor hydration can adversely affect your mental as well as your physical performance; the human body consists of 60% water, after all. Keep a water bottle within arm’s reach to help you stay well hydrated everyday.
7. Cut alcohol consumption
While alcohol may have a reputation as a liquid relaxant, it can also have the effect of making you feel more tired than usual. Alcohol depresses the central nervous system and acts as a sedative, therefore it can also affect your sleep pattern if you drink before bed. On the following day, you may also have to suffer both the effects of a hangover and the associated tiredness that comes with it.