Experts say that over 2 million Americans complain each day about being fatigued. There are also 4 million Americans who are diagnosed with chronic fatigue every year. Are you feeling tired and sluggish during the day? Are there solutions that can help you feel more energized and productive? Discover what may be keeping you from living your best life and how to beat fatigue.. (https://jukegyms.com/)
Exercise Daily for a Minimum of 30 Minutes
Exercise boosts endorphins, and increases energy and oxygen levels in your body. Activity that involves stretching and strengthening are also important if you have been diagnosed with chronic fatigue. Experts say that low intensity exercises can help with fatigue and give your body the energy needed while improving your overall mental and physical health.
You may want to work out in a gym or buy your exercise equipment. for a great workout program at home. Weights, treadmills, rowing machines, bicycles and stairs are all great ways to exercise from the comfort of your own home.
Jukes gym is a great place to purchase your needed exercise equipment and apparel. We are online for any purchase, large or small. Speak with our equipment experts to learn more about what we can offer you to exercise from the comfort and convenience of your home. (https://jukegyms.com/)
Speak With Your Doctor
Speak with your doctor if your fatigue lasts for a long period of time. Your doctor can speak with you about a medical plan that can resolve your fatigue, and other symptoms like depression, stress, anxiety or feeling overwhelmed. He will diagnose the source of your problem and give you a nutritional plan that may include eating healthy foods, exercise, supplements or medications that will help to boost your energy levels.
Get the Recommended Amount of Sleep
The National Sleep Foundation recommends that adults get between 7 – 9 hours of sleep each day. Babies, children, and teenagers are recommended to get even more sleep. for their growth and development. It is recommended that adults over 65 years of age should get between 7 – 8 hours of sleep each night.
Eat 4 – 6 Times Per Day
It is important to increase your metabolism rate if you are feeling fatigued. Eating 4 – 6 times per day speeds up your metabolism rate and gives you more energy. It is important that you eat fruit, vegetables and other energy giving foods to improve your overall mental and physical health. Eating foods that include bananas, sweet potatoes, goji, apples, eggs, liver, avocadoes, brown rice, dark chocolate and yogurt will give your body the natural energy boost on the cellular level that it needs.
Take Supplements Daily
It is important to take supplements daily to increase the levels of nutrients, vitamins and minerals that your body needs for energy. Iron, zinc and magnesium are minerals needed by your body for energy generation. Your body also needs vitamin B complex and vitamin D to help with energy production.
It is important to know how to prioritize and mange your time each day. Some of the most successful people in the world, know how to maximize their day by breaking it into smaller sections. This allows for more productivity and a decrease in stress and anxiety levels. Write your chores down with pen and paper to get a sense of what needs to be done each day. As your chores change, it is easier to add and delete from your list.
Create Blocks of Minutes for a Timeout During the Day
Take a timeout each day for smaller sections of your day. You may want to take a 15 minute break during work or as you run around doing chores all day. These mini breaks give you a chance to gain clarity, and get your body centered and re-energized to complete your chore list for the day.
Listen to Soft Slow Music
Listening to soft, slow music is a great way to take away fatigue in your life, de-stress and relax before going to bed. Think of this time as a wind down way to prepare for sleeping during the night. Soft, slow music will help you slow your body down from all of the chaos that went on earlier in your day. This should be an important part of your wind down the day mode to eliminate fatigue.
Yoga is a great way to de-stress and relax during the day and night. Starting your day with yoga exercises helps your body to re-align and get centered. It increases brain activity which leads to more clarity, better focus and an increase in memory.
Yoga is a low intensity exercise that can adjust the hormone cortisol in your body. Too much cortisol can decrease the energy levels in your body and leave you feeling tired and sluggish. Yoga can be performed by all age groups from children to older adults. You will need a comfortable yoga mat to perform your exercises and an experienced trainer who can show you the correct yoga positions.
Keep Positive People Around You
There is nothing more draining to your energy and spirit than being around a negative person who complains and argues all of the time. Their energy seems to keep you fatigued and depressed during your busiest days. Keep positive people around you who inspire and lift your morale and spirit on a daily basis. Having a positive support system is important for your overall health and well being. Family and friends who always have an encouraging word can boost your energy levels when you need it most.
Ask Your Family to do More Around the Home
Ask your significant other and children to do more around your home. After all, you can’t be superwoman or superman all of the time. Small children can help with the little chores that seem to never get done. Have a chart with each child’s chore for the week so they understand their duties. You will teach your children how to be responsible for maintaining the home. As the others in your home help out, you will have more time to do other important things on your list.
Have the Same Sleep/Wake Cycle
It is important to have a great sleep/wake cycle every night to keep your body energized. Work hard to get into bed and sleep every night at the same times to maximize getting over fatigue. Your body will thank you as it becomes re-aligned to its new sleep/wake cycle. Going to bed at a good hour each night makes sure that your body gets the recommended amount of sleep that is needed. Stick to the same schedule each night as much as possible to keep your body cycle at optimum levels.
Express Love and Gratitude
Expressing love and gratitude for everything good in your life, is a great way to avoid the plague of feeling fatigue. When your mindset is positive , you do not have time to feel depressed about a crisis in your life. It is a choice to express love and gratitude to others who may need it from you. Giving yourself permission to love and be loved by others will only bring good things into your life, while giving your body the high energy levels you desire.
There are many things that can be done to beat the feeling of fatigue in your life. Exercise daily for a minimum of 30 minutes, speak with your doctor for a resolution to your problem, get the recommended amount of hours of sleep, eat healthy foods 4 – 6 times per day to increase your metabolism rate, take supplements like iron, magnesium, zinc, vitamin B complex and vitamin D that are good for energy production.
Improve your time management skills and learn how to prioritize things that need to get done, create mini breaks during your day to re-energize your body, listen to soft, slow music to wind down your body before sleep time, use yoga exercise to de-stress your day, keep positive people around you, ask your family to do more around the home and have the same sleep/wake cycle each day to stay consistent with sleep patterns for your body.
Beating fatigue means better brain activity, less stress and anxiety in your life, more nutrients, vitamins and minerals that can improve your body on the cellular level, increased focus, a higher level of clarity, decreased levels of depression and feeling overwhelmed. It means getting more done during the day in a way that does not leave you feeling like you are on your last leg. Getting more done each day should not feel like you have been running a 10 mile race. You can beat fatigue, get more done and feel good about what your life has to offer.
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