Did you know that chronic stress can affect your energy level?
For a lot of us, feeling groggy is a way of life. But many of us overlook chronic stress and low iron level as two possible causes. According to the Centers for Disease Control (CDC), iron deficiency is the most common nutritional deficiency in the U.S., and almost 10 percent of women are considered iron deficient. If you’re feeling constantly exhausted and sluggish, you might have a deficiency in iron. When the number of your red blood cells or your hemoglobin level is too low, your body doesn’t get all of the oxygen it needs, and this can make you feel very tired.
Iron is an essential nutrient that helps your body perform many functions, especially to transport oxygen throughout your blood. Your body needs iron and other nutrients to make hemoglobin and healthy red blood cells. So it’s important to get a regular supply of iron as well as vitamin B12, folate, and protein. You can get these nutrients by eating a balanced diet or taking dietary supplements. A simple blood test will help determine if your hemoglobin is low.
By making a few healthy lifestyle choices you can banish fatigue from your life and live with vibrancy and energy all day:
- Break the fast. We’re basically in a starvation state all night. So, eat a healthy breakfast to really rise & shine and help you stay energized all morning. Go for a mix of unrefined carbs for fast energy, lean protein and healthy fat, which takes longer to digest, giving you more staying power. Studies show that omega-3 fatty acid improves mood and brain function, and is essential for avoiding a midday slump.
- Move it. Greet the day with a few gentle stretches to ease your body into the day and get your blood pumping. You’ll feel more energized and ready to tackle the world. A 10-minute walk will rev you up for up to two hours.
- Eat a healthy lunch. Skipping lunch or eating like a bird at lunchtime will not provide the fuel you need to perform through the afternoon. Your digestion peaks at lunchtime, so a wholesome, nutritious lunch with protein, good fats and vegetables will help you remain alert. Don’t fear carbs but avoid rich foods.
- Drink more water. Dehydration is an energy killer. Proper hydration helps you avoid feeling sluggish throughout the day and 8 ounces of water before meals help suppress hunger and appetite. Half your weight in pounds equals the amount of water, in ounces, you need daily.
- Manage your stress. Stress makes you sick and saps your energy. You have the power to control how you respond or chose to respond to stressful situations. Make time for downtime and give your mind a break. Relaxation isn’t only about resting your body, resting your mind is just as important. When we give our mind a break from certain thoughts, we often return with greater clarity.
Good sleep habits are essential for living a long, healthy, productive life. Being sleep deprived is similar to feeling drunk. Although sleep needs vary from person to person, 7-9 hours of sleep per day is recommended for optimal health. The amount of sleep you need each day will change over the course of your life. But like eating well and being physically active, getting a good night’s sleep is vital to your overall well-being.
If you’re fighting the urge to nap on your desk after lunch, beat the afternoon drag with these tips:
- Stretch it out with an invigorating stretch. Stretching stimulates the sympathetic nervous system so it energizes your body and mind.
- Get up from your office chair every now and then to reconnect with your officemates in person. Your body needs occasional movement to change channels and get oxygen.
- A multivitamin or a B-complex supplement at lunch will help you keep your pep up in the afternoon.
- Stave off the afternoon slump by swapping your caffeine drink for one of these five light, low-cal bites. They’ll fight fatigue and keep you going between meals:
♦ 1/2 cup sliced banana (or a small apple) with 1 tablespoon peanut butter
♦ 4 whole-grain crackers spread with 1 tablespoon hummus
♦ 1/4 cup dried fruits and nuts
♦ 6 ounces of plain nonfat yogurt mixed with 1 tablespoon granola
♦ A whole grain, high-protein bar
You can be on your way to having all the energy you need, sleeping well and rising ready to take on the day. Living well requires balanced living. This is an active process of becoming aware of and making choices towards living a healthy and fulfilling life.
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Promoting inner health & outer beauty!
Helping you thrive, not just survive!!
PS. Inner Health & Outer Beauty Store: Health & Wellness with Althea♦
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Reference:
Avoiding Anemia by National Institute of Health♦
