As the phrase goes, you are only as old as you feel. But what if you feel sluggish, worn out, and old?
A typical complaint is fatigue, especially as individuals get older. Fortunately, there are many quick and easy techniques to increase energy. Some people even slow down aging.
When your energy levels splutter, follow these instructions to fill your tank.
1. Suppress any health issues.
Many diseases, such as diabetes,
Numerous drugs may increase fatigue. Some blood pressure medications, antihistamines, diuretics, and other medications fall within this category. Inform your doctor if you start to feel lethargic after starting a new medicine.
2. Begin to move.
Exercise could be the last thing on your mind when you’re exhausted. But numerous studies demonstrate that exercise increases vigor.
According to Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine, exercise has consistently been associated with increased vitality and a higher quality of life. “Active individuals exhibit higher levels of self-assurance. But exercise also enhances the functionality of your heart, lungs, and muscles, according to Stewart.
3. Take a position.
Although it’s beneficial to exercise, yoga may be particularly useful at boosting energy. The clarity of thought, energy level, and confidence of study participants improved after six weeks of once-weekly yoga sessions.
It’s also never too late to give it a shot. 135 men and women aged 65 to 85 received yoga training from University of Oregon researchers. After a period of six months, individuals reported feeling better overall and having more energy.
4. Consume a lot of water.
The energy drain from dehydration reduces physical performance. According to Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton, “Our research showed that dehydration makes it tougher for athletes to complete a weight lifting program.” “It seems sense to believe that even for persons who are only doing housework, dehydration results in fatigue.”
Dehydration has also been linked to a decline in attention span and attentiveness.
How can you determine if you’re getting enough water?
According to Judelson, urine should be a light yellow or straw tint. “Drink water if it gets any darker than that.”
5. Get an early night.
One of the main causes of daytime fatigue and a risk factor for accidents, sleep deprivation. The answer is to go to bed early enough to have a good night’s rest.
In a 2004 Stanford University study, participants who were given free reign to sleep for as long as they wanted reported feeling more energized and less worn out. Additionally, there may be significant health advantages to good sleep habits. The sleep quality of centenarians is above average.
If you do have trouble sleeping, take a quick nap in the afternoon. Taking a nap improves performance and learning while restoring wakefulness. Typically, a 10-minute snooze is sufficient to increase energy. However, don’t nap for more than 30 minutes at a time, as you might have problems falling asleep that night. According to the American Academy of Sleep Medicine, a nap followed by a cup of coffee may give you an even greater energy boost.
6. Pay attention to your body’s clock.
Some folks experience a rush of energy in the morning. They go by the name “morning larks.” People who are night owls are those who do best in the evening.
It can be challenging to alter these individual variations in daily energy rhythms because they are influenced by heredity and brain shape. Become conscious of your own circadian cycles instead. Then, plan challenging activities for when your energy is normally at its highest.
According to Stewart of Johns Hopkins University, losing additional weight can provide people a significant energy boost. Body fat reductions of any size boost vitality, happiness, and quality of life.
The majority of weight reduction professionals advise reducing portion sizes, eating balanced meals, and increasing physical exercise.
8. Consume extra food.
Smaller meals taken more frequently over the day may be advantageous for some people. Your blood sugar level could be stabilized as a result.
Give preference to complex carbs and whole grains. These breakdown more slowly than refined carbohydrates, minimizing blood sugar swings.
Watch your portion sizes if you start eating more frequently to prevent weight gain.
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