Why Increase Your Energy
Everyone desires increased energy. If you have been practicing good sleep patterns and a well-balanced diet and still suffer from decreased energy, you could lack the right balance of vitamins.
Being deficient in any number of vitamins can drag down your energy peak. Here are the most common ways that increasing your vitamin intake can help you produce more energy.
You want more energy for your morning workout, a pick-me-up in the afternoon after a long day at work, or a boost while cheering your kids on at soccer practice. Will a supplement accomplish this?
Some may have an impact. Keep in mind that it is best to consult with your doctor first. They can check to see if it is safe for you to take.
It’s also a great practice to drink plenty of liquids during our active hours. Sometimes we feel tired when we’re thirsty. If you’re dehydrated, a glass or two of water can make a big difference in your energy levels.
The Night Before
You can also increase your energy level through daily habits such as getting enough and sound sleep. Healthy adults not taking medication require between 7 and 9 hours of sleep per night on average.
Being active also energizes you. It doesn’t matter if it’s a 10-minute dance party with your kids, a stroll through your patio or garden, or a few yoga poses before bed. Adults who exercised for as little as 20 minutes per day felt less tired, according to research. Most healthy adults with no chronic conditions should aim for at least 150 minutes of physical activity per week.
Sleepy Head Factors
Most people do not consider daytime sleepiness to be a significant issue. The majority of the time, it isn’t. However, if your sleepiness persists and interferes with your daily activities, it may be time to see a doctor.
A variety of factors can cause your sleepiness. It’s possible that you’re not getting enough sleep because of an underlying medical condition, such as sleep apnea or narcolepsy. Your primary care physician can help or recommend something to reduce tiredness. He can even find the source of your exhaustion and how to treat it.
You Are What You Eat
If you are into the bad habit of forgetting to eat your meals, you may be depriving yourself of the calories you require to maintain your energy levels. Long periods between meals can cause blood sugar levels to drop, reducing energy.
It is critical not to skip meals. You should eat healthy energy-boosting snacks between meals, especially if you’re feeling tired. Ripe bananas, peanut butter, whole-grain crackers, protein bars, dried fruit, and nuts are healthy snack options.
Vitamin Deficiency And Its Symptoms
Being tired or sleepy all of the time is a sign of a vitamin deficiency. Low vitamin D, vitamin B-12, iron, magnesium, or potassium levels are examples of this. A routine blood test can aid in the detection of a deficiency.
Your doctor may advise you to take supplements. You can also add new foods to your diet. Or increase your current intake of certain foods to naturally correct a deficiency. Consuming clams, beef, and liver, for example, may help to reverse a B-12 deficit.
Sleep Is Crucial
Late nights can deplete your energy reserves. Most healthy, unmedicated adults require seven to nine hours of sleep per night. If you make it a habit to stay up late, you put yourself at risk of sleep deprivation.
Improve your sleeping habits to increase your energy. Go to bed earlier and take steps to improve your sleep quality. Sleep in a room that is meant for sleeping only. Make sure your bedroom is dark, quiet, and comfortable. Avoid doing anything stimulating before going to bed, such as exercising or watching TV.
If self-care does not improve your sleep, consult your doctor. A prescription sleep aid or a sleep study may be required.
Body Mass Index (BMI)
Tiredness can also be caused by being overweight. The more weight you carry, the more difficult it is for your body to perform everyday tasks such as climbing stairs or cleaning.
Make a plan to lose weight and increase your energy level. Begin with low-intensity activity, such as walking or swimming, and gradually increase the intensity as your stamina allows. Consume more fresh fruits daily during your active hours.
Add steamed or cooked vegetables to your meals, as well as whole grains. Reduce your consumption of sugar, junk food, and fatty foods.
Low Levels of Vitamin B-12
Often diagnosed as folate-deficiency anemia, the levels of vitamin B-12 may be insufficient for the bloodstream to produce enough red blood cells. Without enough red blood cells, your oxygen levels might be compromised. Oxygen might not flow as easily to organs, and the feeling is one of being overly tired. Folic acid is found in fresh fruit, green leafy vegetables, meat, and cereal.
Lack of Iron
Iron controls the circulation in the bloodstream. If you have ever experienced a ‘Charley Horse’ in your leg, you could be running low on iron. Also, growing fatigue is another sign that you need more iron. Foods like fish, meat, beans, and dark green vegetables provide the most iron in food groups.
Vegetarians run a higher risk of becoming anemic or having iron-poor blood because they do not eat meat. Vitamins and supplements are almost always needed when meat is not a part of your diet. Vitamin B-12 and folate acid are in Canada supplements.
Everyone needs Magnesium
It is hard to eat enough good food to produce the needed amount of Magnesium. Energy metabolism, bone development, and tissue formation rely heavily on Magnesium to stay balanced. Our food has been stripped of Magnesium through processing methods. Besides, electrolyte balance is lower than it should be.
Little Known Shilajit
A relatively new supplement was discovered in the Himalayan Mountains. Part of the organic process of decay uncovered a rich form of antioxidant known as fulvic acid. Chronic fatigue, aging, and anemia are some of the areas that shilajit seems to concentrate on. Besides fulvic acid, 84 other minerals are found in this substance. Many are still being tested and evaluated for their full potential.
Low testosterone levels are another area that shilajit seems to balance. Besides low sex drive, fatigue and increased body fat are signs that the testosterone levels are too low.
Every part of your body relies on vitamin D. We naturally receive this vitamin from the sun, but this is not enough. Dairy products and fish are also high in vitamin D; however, over 50% of the world’s population get the recommended dosage.
Test cases have proven that adults suffering from fatigue also have a low percentage of vitamin D. While this may be in conjunction with an ailment, lack of vitamin D brings down our energy levels. Muscle loss, back pain, and depression can also be a direct result of lacking vitamin D.
There are many combinations of vitamins and supplements that include specific blends of nutrients. Vitamin B alone has 13 different compounds that work together for healthier blood. This complex or Vitamin B complex comes complete with all of these variables. Vitamin D is similar in needing help from D compounds to keep muscles, bones, and mood working in unison.
Good Nutrition Takes Organization
No one vitamin can produce all of the nutrients required by your body. But, by addressing your diet, exercise, and the energy-producing products above, you will have a good head start on getting and staying healthy.
The human body is a wonderful ecosystem that requires exercise, rest, a good diet, and mood. Because of changes in the atmosphere, types of food produced and grown, and society’s fast pace for trying to do more in a shorter period, bodies are taking a toll. Every person can use not one recipe for fixing a tired feeling.
By examining your lifestyle, making appropriate changes in work and play, and relying on your physician’s advice, you can put together your plan to chase away the blues and have more energy to do the things you love.