If you always feel exhausted, you’re not alone. It also turns out a big part of it could be what you’re eating or not eating.
There is hardly anyone who does not doze off or experience the mid-afternoon slump every once in a while, but if you constantly feel this way, it may be time to take a closer look at your routine.
If you do not have a related health condition and are getting enough sleep each night, you may be to blame for the constant fatigue, here are five energy-zapping habits you need to change today.
Lack of exercise or not enough of it- While this may sound strange since some might argue that one needs energy to exercise, but adding a workout to your daily routine will give you a short-term energy boost. Plus, regular exercise improves sleep quality, which will ultimately leave you feeling more well rested.
Skipping breakfast- “Skipping breakfast can definitely contribute to low energy in the morning,” says Johannah Sakimura, MS and Everyday Health blogger. “It’s important to give your body good fuel to start the day after an extended period of fasting.” Without this fuel, your body is running on empty, leaving you famished by lunchtime and more likely to make unhealthy choices that will cause that mid-afternoon dip in blood sugar. “Try to combine healthy carbohydrates, like fruit, veggies, and whole grains, with a protein source, such as eggs, nuts, or dairy. The carbs give you an initial boost, and the protein helps sustain you until your next meal,” says Sakimura.
Eating too much sugar- Refined carbohydrates like white bread and rice, chips, and cereal are a major source of sugar, and this type of simple sugar is digested quickly by the body, leading to a dip in blood sugar levels that leaves you feeling fatigued. Be sure to replace refined carbs with whole grain varieties for a lasting energy boost.
You do not drink enough water- Drinking is very important to our health so, even mild dehydration can have adverse effects on your energy level, mood, and concentration. Aim for at least one glass of water per hour while sitting at your desk, and be sure to fill your bottle up even more if you’re doing strenuous activity or are outdoors in high temperatures.
You are eating all the wrong snacks- If you are always munching on gala, candy, pastries for a quick afternoon snack, your selection, most likely high in simple carbs and sugar, will take your energy levels in the wrong direction. Instead choose a snack that has a combo of protein and complex carbs for an energy boost that will last throughout the afternoon. Think vegetable salads or peanut butter on whole wheat bread.