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By Bob Otieno
The biggest cause of tiredness these days is the modern lifestyle, which can either be linked to sedentary lifestyle, medicinal issues or eating too many fast foods without doing exercise.
There are three key lifestyle changes that can make a big difference in your energy level.
1. What you eat
Don’t try a quick-fix spurt of energy from caffeine and sugar. It will only leave you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. Eating healthy also means you’ll carry less weight, and obesity is a big contributor to fatigue.
2. How much you sleep
To get more sleep, avoid caffeine and alcohol in the hours just before bedtime, and keep your sleep space quiet and restful.
3. How much you exercise
The best prescription for ordinary, garden-variety tiredness is regular, vigorous exercise. Complete your exercise at least three hours before bedtime.
Shouldn’t exercise tire you out, not rev you up? The reality is that exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: sedentary people who start exercising feel much less fatigue than people whocontinue to slouch on the couch. Exercise often boosts energy even more than medication.
So what’s the prescription?
How much exercise do you need, how often, and for how long, before you start noticing an end to your exhaustion? It is highly recommended 40 minutes, at least four days a week, to get you going.
How soon should you see results?
It took you awhile to get this worn out, and you are not going to feel better overnight. You need to give it at least a month. Within that time, you should feel at least some improvement. Keep with it for three to six months more, and you should start feeling much better.
If you follow your exercise prescription for at least a month and you are also making enough time for sleep and you are still feeling lousy, look into other causes.
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