Fatigue is a common complaint among women and is reported to be one of their top health concerns. Most often, they are told that it is merely an absence of work-life balance or ineffective time management skills that cause the feelings of exhaustion. Worse, some may even be told that their perception of exhaustion exists only in their minds. But fatigue is a real health concern that should be addressed promptly.
When women do not have enough energy levels to fulfil daily tasks, their work outputs, responsibilities, and relationships are disrupted. This can cause disagreements in the home or tension in the workplace that could lead to increased stress levels and depression.
Fortunately, there is a natural way for women to combat fatigue and regain the energy and vitality they need to fulfil their multiple roles – as a wife or partner, entrepreneur, co-worker, and/or an active member of the community.
Here are some of the best ways for women to boost their energy levels:
1. Choose the right carbohydrates
We know that carbohydrates provide the fuel for our body. Eating simple carbohydrates like white bread, rice, pasta, flour, and sugary food can give you an instant boost of energy. But what follows is a crash that leaves you feeling sluggish, weak, and grumpy.
However, studies have shown that consuming whole grains can sustain energy levels longer. This is because complex carbohydrates do not cause an immediate spike in sugar levels that eventually lead to an abrupt crash. Consuming whole grains keep the sugar levels stabilized. As a result, the energy provided to the body is also maintained.
To get maximum benefits from carbohydrates, choose those that are low in sugar but high in fiber. Among the excellent sources of whole grains are wheat bread, brown rice, quinoa, cereals, sweet potatoes, white corn, nuts, and legumes.
Include these food types in the breakfast meal. Have some wheat toast with a scrambled egg or have a cup of oatmeal sprinkled with some almonds. This will surely start the day right and will provide the energy needed for a busy morning.
2. Don’t skip breakfast
It has often been said that breakfast is the most important meal of the day and this remains to be true. Having a healthy and nutrient-packed breakfast sets the energy and mood levels for the day. It motivates you to stay positive and focused on the day’s goals.
On the other hand, skipping this meal can make a person irritable, disoriented, and cranky. The calorie deficit will create a craving for unhealthy foods that are packed with sugars and additives which can trigger feelings of fatigue in the later part of the day.
As explained above, choose whole grains for a healthy breakfast. Include a good portion of protein, some nuts and a few slices of fruit. Make a point to stay away from the regular bagels, doughnuts, and sugary cereals.
3. Have some power snacks
Letting hunger set in between meals causes a drop in blood sugar levels that can cause you to feel exhausted. It is important to maintain balanced blood sugar levels throughout the day to sustain energy. To do this, munch on some snacks between large meals.
But be careful to choose the healthier options. For instance, have some yogurt, a few fruit slices, a handful of nuts, a small bowl of blueberries or drink a protein shake. Avoid the cookie jar or the pre-packaged snacks that are high in added sugars.
A good trick is to keep some apples on hand. Apples are rich in fiber and vitamin C. They can provide a boost of energy needed at midday or mid-afternoon. They are also satisfying and fulfilling. Snacking on fruits that have low to medium sugar content can keep the blood sugar levels stabilized to maintain the much-needed energy for the day’s tasks.
4. Juice some greens
One of the first things most people do in the morning is to prepare a cup coffee to fight off drowsiness. In the office, you may turn to the coffee maker or the vending machine for some coffee to deliver a quick energy boost. It may come as a surprise that replacing the favorite brewed cup with a glass of freshly juiced greens can also enhance energy levels. Drinking juiced vegetables such as kale, spinach or romaine lettuce not only helps to cleanse the body from toxins but it improves energy levels.
It may be a good idea to check out some vegetable juice recipes and trade this for that black brewed coffee or espresso shot. Also, consider replacing store-bought fruit juices for natural, freshly juiced greens to avoid preservatives and artificial flavoring.
5. Drink more water
Approximately 60 percent of the body is comprised of water. If this amount is not maintained throughout the day, a person may struggle to stay focused. Dehydration can cause fatigue, mental fogginess, and memory lapses. Thus, drinking multiple glasses of water a day is one of the easiest and most inexpensive ways to boost and sustain energy levels. It is suggested that women consume about 9 cups a day while men consume about 13 cups. Those who actively work out, as well as women who are nursing or pregnant, are encouraged to drink more than these recommended amounts.
It is still best to drink clear water. Skip the sports drinks or flavored water and drink unadulterated water. Go for natural flavoring by adding some lemon or orange slices to a glass or pitcher of pure water.
6. Sprinkle some chia seeds
In the Mayan language, “chia” means strength. There are historical accounts that suggest that chia seeds were part of the regular diet of Aztec warriors who consumed these to boost their stamina and energy levels. Today, chia seeds are considered a superfood and are known to increase a person’s endurance and vitality.
Chia seeds are also loaded with important nutrients such as omega-3s, omega-6s, antioxidants, protein, and fiber. These compounds aid in combatting chronic fatigue, lowering blood sugar levels, and preventing inflammation.
These tiny seeds make healthy additions to meals, snacks, and beverages. They are so easy to incorporate in meals. Just sprinkle some of these on smoothies, coffee, salads, and dishes.
7. Increase Vitamin B12 intake
Vitamin B12 is known as the “energy booster” vitamin. It is the most complex of all B vitamins and supports the thyroid function, among others. Vitamin B12 is also responsible for converting the food ingested into glucose to provide the body’s energy needs. This explains why those who suffer from vitamin B12 deficiency often complain of fatigue.
The vitamin naturally occurs in foods such as meat, eggs, dairy, whole grains, and leafy greens. Incorporating these food types in the diet helps to maintain an adequate dose of the vitamin in the body. However, it happens to be water-soluble which means extra amounts of it cannot be stored in the body for immediate access in case of depletion. This is why some supplements are readily available to meet a person’s Vitamin B12 needs. Taking some supplements regularly can increase energy levels, boost moods, and improve memory and concentration.
8. Eat more magnesium-rich foods
One of the key roles of magnesium is to facilitate energy metabolism. The mineral also supports more than 300 biochemical functions in the body including blood sugar regulation, blood sugar stabilization, protein synthesis, glutathione production, and neurotransmitter release.
A study has shown that women who had magnesium deficiency tend to have higher heart rates and require more oxygen levels to perform physical activities. This causes rapid depletion of energy sources that leaves them feeling exhausted. However, supplementing the magnesium intake can restore the lost energy levels.
Among the food types that are rich in magnesium are whole grains, dark green vegetables, yogurt or kefir, walnuts, almonds, cashews, pumpkin seeds, black beans and halibut fish.
9. Observe regular exercise
Some surveys have revealed that more than fifty percent of women who observe regular exercise regimens feel that they have sustained levels of energy. Physical activity improves the cardiovascular and respiratory systems. It also facilitates smoother delivery of nutrients to the bloodstream. These beneficial effects enhance one’s energy levels.
One of the easiest ways to incorporate regular aerobic activity in the daily routine is to walk around the block. A study has found that even 10 minutes of brisk walking can keep a person revitalized for about two hours. This is why walking is a very convenient and inexpensive way to stay physically active. Those who may have more time to dedicate to workouts can integrate about 20 to 30 minutes of high-intensity interval training a few times a week. This will not only burn fat, it will also supply the body’s energy needs on a regular basis.
10. Take deep breaths
Taking a deep breath is a simple way to instantly send oxygen to the brain and throughout the body in order to increase energy levels. This is a helpful trick to do in times of stress, memory lapses, or exhaustion. It clears the fogginess brought about by fatigue and restores mental clarity. Just sit with the spine straight and close the eyes for a few seconds. Hold the breath and count slowly to 3 before exhaling. This will relax the muscles and combat tension. Do this a few times to be revitalized.
11. Get enough sleep
Psychologists say that the level of alertness and concentration during the day is correlated with the amount of sleep one gets at night. A positive and productive day is only possible with quality sleep. It is strongly recommended that a person gets about 7 to 8 hours of undisturbed sleep to be fully recharged the next day.
Unfortunately, it is estimated that between 50 to 70 million of Americans suffer from sleep disorders. This means that millions of people in the country probably report for work exhausted.
To address sleep disorders, one of the common pieces of advice is to practice good bedroom hygiene. For instance, avoid exercising in the late afternoon as this can cause surges of energy. Also, keep the room dimly lit and avoid using the computer or watching the television in bed. These are some good habits that can improve the sleeping patterns.
12. See a specialist
Finally, it is a good practice for women to see a physician for regular check ups. A number of reasons could cause fatigue. Some medical conditions such as thyroid dysfunction, hormonal imbalance, heart disease, vitamin D deficiency, iron deficiency, and depression can cause chronic fatigue. A trip to the doctor’s office may be all it takes to identify the root cause of the problem and to set a plan in motion to address the feelings of exhaustion that plague women day in and day out.
Observing a healthy and balanced nutrition, regular exercise, vitamin supplementation, good sleeping habits, and a positive outlook in life can help women recover their lost energy levels. On top of these, they should also regularly consult their physicians to make sure that there are no complex underlying medical condition that trigger the feelings of exhaustion. As these areas are addressed, women can be assured that they can live their lives fully and perform their various roles with the vitality they need.
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