According to a study, chronic fatigue may be caused by a possible unexplained underlying medical condition lasting over six months. However, in the absence of a medical condition, it is common to wake up in the morning tired and want to stay in bed all day. The tiredness worsens with physical and mental activity, and rest may yield little relief for arresting the energy slump. You may need to make some changes to prevent this from happening and interfering with your life. Consider these best ways to stay energized all day.
1. Exercise outside
Even if it is only a short stroll, exercise can be a terrific way to re-energize. It signals to your cells that you require more energy, and your body will respond by providing you with what you need. A University of Rochester study reports that 90% of people who engage in some activity outside experience increased energy levels. So rather than lying or sitting down, consider getting up and moving around. Exercising in the fresh air and sunshine also improves mood-lifting endorphins, metabolism, and the immune system.
2. Begin each day with protein
It is always best to take a breakfast that will help you to maintain your energy levels for a longer period. Protein-rich foods such as yogurt, eggs, and almonds are recommended. Protein and whole grain foods take longer to break down into energy for body use. This helps to prevent a late-morning collapse produced by a breakfast high in simple carbs and sugar. Additionally, protein improves your capacity to focus and be productive. Eating protein-rich meals for snacks and during the day can also help you feel energized. Alternative ways to keep up your energy also include starting a quit smoking program and doing away with sugars and fats.
3. Ditch the coffee
Coffee may provide a quick and brief rush, but it is not a suitable energy source in the long run. It provides short-term energy, which leads to crashing, exhaustion, and coffee or sugar cravings. Caffeine is a stimulant, and it is possible to develop an addiction and become reliant on it for your daily energy boost. Your body will need more coffee to boost the same energy as your tolerance grows. Interestingly, some people ditch coffee for some go-to energy drinks to avoid an energy slump. Unfortunately, these energy sources contain caffeine, are unhealthy, and can spike your sugar level. So it can be useful to find healthy alternatives to energy drinks.
4. Eat nutrient-rich meals
Experts advise eating nutrient-rich meals to support your body's immune system and general health. Aside from eating more protein, consume more fruits, vegetables, and healthy fats. For instance, a Food and Health study suggests filling half your plate with fruits and vegetables for every meal. Spinach, arugula, Kale, and bok choy are excellent examples of leafy greens. Zucchini, broccoli, cauliflower, sweet potatoes, squash, and beets are also great. Mix them all to achieve the rainbow's abundance.
In addition to getting a good night's sleep, it would be best to start your day with great protein, take nutrient-dense foods, and ditch your coffee to stay energized and focused all day.