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Quick And Easy: 20 Homemade Facial Masks That Work

Quick And Easy: 20 Homemade Facial Masks That Work

Getting a facial mask is a great experience. You can go to a spa and get treated like a princess. You feel beautiful when you walk out. No wonder, your skin is fresh and is likely glowing. But, often it is also expensive and takes a lot of time.

So if you want to feel beautiful, and spend less money, I’ve got a solution for you! Homemade facial masks. They’re easy to make, quick to do and still give you that beautiful skin you’ve been waiting for!

Let’s see what the options are.

1. Freshening Oatmeal Mask

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    The main ingredient in the first facial mask will be oatmeal. If you’re tired and need to feel and look better, this one is a winner. Mix half a cup of warm or hot (not boiling) water with 1/3 cup of oatmeal. Let it set for about 3 minutes. Then mix in 2 tablespoons of plain yogurt, 2 tablespoons of honey and 1 egg white. Apply the mixture to your face and let it sit for about 10 to 15 minutes. Rinse off with warm water and enjoy your fresh skin! (Try not to clog your sink by putting a strainer in first.)

    2. Hydrating Beer Mask

    http://thatbrewery.com

      Beer on your skin works miracles. It dissolves dead skin cells and keeps your skin’s elasticity in good condition. Combine 1 egg white, half a cup of beer and 2 teaspoons fresh lime juice. Smear on your skin and rinse with warm water after about 10 minutes.

      3. Softening Banana Facial

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        Banana is moisturizing and softening for your skin. If you want a quick update for your skin, try mashing up one ripe banana into a paste. Put it on your skin and let it sit for 10 to 20 minutes. Rinse it off with cold water and enjoy!

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        4. Smoothing Honey Papaya Mask

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          This combination of honey and papaya is ideal for when you have hyperpigmentation, sun spots or uneven skin tone. Blend together 2 tablespoons of honey and half a cup of ripe, mashed papaya. Apply to your face and leave for 15 to 20 minutes. Rinse off with warm water and moisturize your skin!

          5. Replenishing Cocoa Facial

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            The coffee in this mask fights puffiness, the cocoa is anti-aging and the yogurt replenishes lost moisture. This facial mask is an all-in-one winner. Combine 2 tablespoons of ground coffee, 2 tablespoons of cocoa powder 1 tablespoon of honey and 3 tablespoons of yogurt. Let it sit for about 10 minutes. Rinse off with cold water, massaging your face gently.

            6. Drinkable Strawberry Mask

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              Drinkable? Yeah, if you like, you could drink this recipe as a smoothie. But the benefits are equally great for your outsides. This facial mask is great for oily skin, since the strawberry helps control acne. Mix and mash 1/4 cup strawberries, 2 tablespoons lemon juice, 1 tablespoon yogurt and 1 tablespoon of honey. Apply over your whole face. Wipe it off with a warm facecloth after 10 minutes, rinsing with cold water after that. Gently pat your face dry.

              7. Masculine Facial Mask

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                Your man may not love facial masks as much as you do, but his skin probably needs it. This mask is great for weathered or hurt skin. It’s soothing and moisturizing. Put half a cucumber through a food processor until it’s pulp, and then mix 1 tablespoon full-fat Greek yogurt in by hand. Apply evenly over the face, and leave on for 10-15 minutes. Rinse off with warm water and pat dry.

                8. Refreshing Pumpkin Facial

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                  Pumpkin contains lots of vitamin A and C. This facial mask will leave your skin hydrated and looking younger. Blend together 2 cups of canned pumpkin, 4 tablespoons of low-fat vanilla yogurt, 4 tablespoons of honey and 1 teaspoon of pumpkin pie spice. Cover your face in the mixture and leave for 10 minutes before rinsing it off.

                  9. Rejuvenating Yogurt Mask

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                    Yogurt is one of those super amazing ingredients that we should never get enough of. It’s good for purifying skin, helps clear blemishes and reduces fine wrinkles. Mix 1 cup Greek yogurt with 3 drops of almond or olive oil and a tablespoon of honey. Apply it to your face and leave it on for 20 to 30 minutes before rinsing and patting dry.

                    10. Sticky Maple Syrup Mask

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                      Maple syrup is loaded with antioxidants that repair damaged skin. Stir together 1 tablespoon warm milk and 1 tablespoon maple syrup. Add 3 tablespoons finely ground oats and stir again. Massage the mixture gently onto your face. Leave on for about 20 minutes and rinse off. Moisturize afterwards.

                      11. Moisturizing Avocado Mask

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                        Avocados are super healthy to eat, but also great for healthy skin. If your skin is dry, this is the best facial mask for you. Mix together 1 avocado, 1 egg white, 2 tablespoons of oatmeal, and 1 teaspoon of lemon juice. Apply to your face and leave it on for 15 to 20 minutes. Then rinse it off with warm water. For the best result, do this twice a week.

                        12. Brightening Turmeric Facial

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                          Turmeric is delicious in Indian dishes, but it is also used to brighten skin. If you have darker skin and would like your skin to look brighter, try this facial mask. It’s very healthy for your skin, but be careful using it! It will stain your skin. The stain wears off after a few hours, but if you need to go out and you look sallow, you won’t feeling amazing.

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                          Combine 1/4 teaspoon turmeric, 2 tablespoons flour, 3 drops of honey and 2 tablespoons olive oil (for dry skin) or 1/4 cup of plain yogurt and some lemon juice (for oily skin). Stir slowly and apply to your face. Leave it on for 15 to 20 minutes. Use a warm washcloth to take the mask off. (The washcloth will stain!)

                          13. Green Clay Mask

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                            Clay facial masks are amazing. I personally love them so much. They feel great to apply and leave your skin feeling super soft. If you have sensitive skin, you might want to watch out what exactly you’re using, but for normal or oily skin, this is great. The main ingredient for this mask is green clay or Bentonite clay. Add 2 teaspoons of honey and water and jojoba oil. Mix about 2 parts liquid with 1 part clay. Once applied, leave it on for 15 minutes. Remove with a warm, steaming washcloth.

                            14. Tea Sweetening Facial

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                              This mask could be use to sweeten your tea, but it’s also great to exfoliate your skin. Combine 1 tablespoon of honey with half a teaspoon of nutmeg and half a teaspoon of cinnamon. Rub it on your skin and leave it for about 20 minutes. Gently take it off with warm water and a washcloth. Try this mask on a little bit of skin first, since some skin types are easily irritated by the nutmeg or cinnamon.

                              15. Radiant Orange Mask

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                                So, I was researching some great facial masks, when I noticed this little gem. It’s amazing for moisturizing your skin and will make it look radiant. And I really love using orange. It always makes you feel so refreshed! Stir together half a cup steel-cut oats, juice from one orange, 3 tablespoons Greek yogurt, 2 tablespoons honey and 2 teaspoons of dried orange peel. Spread evenly on your face, avoiding the eye area. Leave it on for 15 to 30 minutes. Wash off with warm water.

                                16. Exfoliating Sugar Scrub Mask

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                                  This is the simplest mask you’ll find on the internet! It’s just 2 tablespoons of sugar and 2 tablespoons of virgin coconut oil. Gently rub it on your face in circular motions, leave it on your face for a few minute and wash it off. The result is a super soft and glowing skin. The sugar rubs off all the dead skin cells and the oil moisturizes. Enjoy!

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                                  17. Perfect Potato Facial

                                  Jennifer Debnam

                                    Potato is great for your skin. It helps with pigmentation, scars, and pimples. It’s even anti-aging! Take a small potato, or part of a potato, and grate it finely. Combine it with 1 tablespoon of powdered oats and 1 teaspoon of honey. Let it set for 2 minutes, then apply to your face. Leave it on for about 20 minutes before rinsing it off. If you have a lot of pigmentation, you can use this mask more often.

                                    18. Organic Lavender Mask

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                                      Lots of people have lavender in their garden, and don’t use it! Lavender is great for all kinds of things, like tea or for making a facial mask. It fights acne and it just smells fabulous. Combine 2 tablespoons of honey with 1 teaspoon lemon juice and 1/4 teaspoon lavender blossom. Apply on a clean face and leave for 5 to 10 minutes. Wash off and moisturize your skin afterwards.

                                      19. Revitalizing Watermelon Mask

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                                        As you probably know, watermelon is full of water and vitamins. No wonder it’s amazing for your skin! It hydrates and revitalizes withered skin cells. The yogurt is great for moisturizing and fighting acne. Mash up 1/4 of a fresh melon and stir in 1 teaspoon of yogurt. Apply and leave it on for 15 minute before washing it off.

                                        20. Healing Mint Mask

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                                          Mint is delicious and amazing for fixing your skin problems. It reduces blemishes and it has a cooling effect on your skin. Put 8 mint leaves in a blender, adding half a cucumber, one egg white, 1/4 tablespoon of lemon juice and 1/2 tablespoon of apple juice. After blending this together, apply it to your face and leave it on for 15 minutes. Rinse it off and enjoy your fresh skin!

                                          Featured Photo Credit: Oatmeal by Christian Schnettelker, Beer, Bananas, Honey Drip, Cocoa, Strawberries, Cucumber, Pumpkin, Yogurt, Maple Syrup, Avocado, Turmeric, Clay, Nutmeg, Orange, Sugar, Potatoes by the United Soybean Board, Lavender, Watermelon and Mint.

                                          Featured photo credit: eilidh_wag via flickr.com

                                          More by this author

                                          Florence Carmen Bukasa

                                          Florence is a happy wife and passionate writer who blogs about health, love and life.

                                          50 Ways To Show Her You Love Her 20 Amazing Places In Asia You Must Visit At Least Once in Your Life Time 12 Illustrations To Teach Kids Yoga Poses How To Make Money With Your Hobby Quick And Easy: 20 Homemade Facial Masks That Work

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                                          Last Updated on March 30, 2020

                                          Why You’re Feeling Tired All the Time (And What to Do About It)

                                          Why You’re Feeling Tired All the Time (And What to Do About It)

                                          Feeling tired all the time?

                                          Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                                          I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                                          Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                                          If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                                          In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                                          What Happens When You’re Too Tired

                                          If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                                          Here are some common examples of what happens when you’re feeling tired:[3]

                                          • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                                          • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                                          • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                                          • You may find it more difficult to exercise or to perform any type of athletic activity.
                                          • Your immune system may weaken causing you to pick up infections more easily.
                                          • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                                          • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                                          Are you saying that feeling tired can make me overweight?

                                          Unfortunately, yes!

                                          Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                                          Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                                          Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                                          Why Are you Feeling Tired All the Time?

                                          Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                                          Here’s a quick overview of each root cause of feeling tired all of the time:

                                          1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                                          2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                                          3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                                          The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                                          It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                                          Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                                          Feeling Tired vs Being Fatigued

                                          If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

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                                          Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                                          Tiredness is primarily about lack of sleep.

                                          But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                                          Symptoms of fatigue include:

                                          • Difficulty concentrating
                                          • Low stamina
                                          • Difficulty sleeping
                                          • Anxiety
                                          • Low motivation

                                          These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                                          Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                                          How Much Sleep Is Enough?

                                          The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                                          Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                                          So, quantity and quality do matter when it comes to sleep.

                                          The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                                          Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                                          Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                                          If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                                          And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                                          It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                                          4 Simple Changes to Reduce Fatigue

                                          Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                                          1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                                          2. Exercising regularly
                                          3. Using stressbusters
                                          4. Creating a bedtime routine to sleep better

                                          So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                                          After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                                          In addition, I lost two inches off my waist and looked and felt better than ever.

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                                          I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                                          Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                                          • L is for Lifestyle and means living healthy including getting enough sleep.
                                          • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                                          • A is for Attitude and means thinking positive and reducing stress whenever possible.
                                          • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                                          The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                                          And yes, there does seem to be an important correlation between being lean and feeling rested.

                                          But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                                          L — Living Healthy

                                          Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                                          So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                                          In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                                          As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                                          Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                                          1. Unplug

                                          Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                                          So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                                          2. Unwind

                                          Do something to relax.

                                          Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                                          3. Get Comfortable

                                          Ensure your bed is comfortable and your room is set up for sleep.

                                          Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                                          Also, it’s ideal if your bedroom is dark and there is no noise.

                                          Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                                          If your mind is still active, write a to-do list to help you fall asleep faster.[7]

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                                          Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                                          This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                                          E — Exercise

                                          Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                                          That’s what happened in my case.

                                          But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                                          As part of my lifestyle upgrade, I knew I needed to move more.

                                          My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                                          That made sense to me.

                                          So, I decided to swim.

                                          I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                                          Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                                          Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                                          So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                                          If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                                          A — Attitude

                                          Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                                          When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                                          Do you want to know what that master stress-busting technique was?

                                          Breathing.

                                          But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

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                                          Here’s how you do “Long-Exhale Breathing”:

                                          1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                                          2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                                          3. Hold your breath while you count to 7 mentally and enjoy the stillness
                                          4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                                          5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                                          6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                                          This type of “long-exhale breathing” is scientifically proven to reduce stress.

                                          When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                                          Plus, this is a great technique for helping you get to sleep, too.

                                          N — Nutrition

                                          Diet is vital for beating fatigue – after all, food is your main source of energy.

                                          If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                                          Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                                          For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                                          Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                                          Here’re 9 simple diet swaps you can make today:

                                          1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                                          2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                                          3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                                          4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                                          5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                                          6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                                          7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                                          8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                                          9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                                          Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                                          That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                                          Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                                          The Bottom Line

                                          If you are tired of feeling tired, then there is tremendous hope.

                                          If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                                          If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                                          • Enough High-Quality Sleep with Bedtime Routine
                                          • Regular Exercise You Love
                                          • Stress Reduction with Long-Exhale Breathing
                                          • Fatigue-Reducing Diet

                                          Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                                          More Tips to Help You Rest Better

                                          Featured photo credit: Cris Saur via unsplash.com

                                          Reference

                                          [1] YouGov: Two-fifths of Americans are tired most of the week
                                          [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                                          [3] The New York Times: Why Are We So Freaking Tired?
                                          [4] Mayo Clinic: Chronic fatigue syndrome
                                          [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                                          [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                                          [7] American Psychological Association: Getting a Good Night’s Sleep
                                          [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

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