Easy Tweaks for More Sustained Energy

No energy to work out? Think again. Physical activity has a positive effect on fatigue. In a Dutch study from 2016, students with fatigue participated in a 6-week exercise program. They experienced less fatigue and recovered faster. Twelve weeks after the study, eighty percent of them were still exercising. They were also sleeping much better by then.

Another study from 2013 found that twenty minutes of exercise at a low to moderate intensity gave people more energy. So, folks, get in a good twenty minutes of push-ups, jumping jacks, and swinging that kettlebell, and you’ll feel alive again!

Stretching can also help. It improves blood circulation, and blood ensures oxygen and nutrients are pumped throughout your entire body. It makes sense that moving around gives you more energy, right?

4. Lack of Sleep or Poor Sleep

We mentioned before why too little sleep is a disaster. Check out the article for sleep tips on how to improve your sleep.

5. Too Much Sugar

A sugary apple turnover for breakfast? Yummy, but just for a bit. Sugars are refined carbohydrates that essentially spike a shot of glucose into your bloodstream, giving you an instant kick. But when your blood sugar rises that quickly, it also drops rapidly. If you quickly feel tired again, you know why.

6. Too Few Calories

Too few calories mean too little energy. It's that simple. Make sure you're not getting unnecessarily low amounts. Here's where we explain how to calculate your calorie needs.

Multiple studies suggest a link between protein consumption and fatigue. Try including high-quality sources of protein in your daily diet. These tips can definitely help you out.

• 70+ Protein-Rich Food Items
• Study 1
• Study 2

8. Dehydration

When you're grinding hard at the gym or just in life, it can sometimes be tough to drink enough water. Still, do it because water is key to keeping your energy levels up.

9. Digestive Problems

Feeling bloated, migraines, headaches, or an irritable bowel? These can be signs of an ailing digestive system.

10. B12 Deficiency

Thanks to its role in your metabolism, vitamin B12 can reduce the chances of chronic fatigue. It helps your body convert carbohydrates and fats into energy, can improve your cognitive functions, support the immune system, and much more.

Bottom Line

Chronic fatigue makes everything less fun, but there are ways to deal with it. If you can't find a cause, try spending more time outdoors (twenty minutes a day works wonders), soak up more sunlight, and put plants in your workspace. Try the tips above, and hopefully, you'll feel more rested soon!