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The Gamer’s Guide to Staying Healthy and In Shape

The Gamer’s Guide to Staying Healthy and In Shape

I know that you love playing video games and strive to become an e-sport athlete like Søren Bjerg and many others who have dedicated their lives to gaming, but if you do not take proper care of yourself, you won’t be able to do that. Your physical and mental health can dramatically impact the virtual performance in games.

Other than this, there are several other reasons why gamers should strive towards a healthier lifestyle, and the number one reason is obesity. Obese people usually have lower testosterone, lower reaction times and mental fogginess, and this is something that can interfere with the way you perform at video games.

The next one is posture. Some of the side effects of bad posture are back and shoulder pain, reduced lung capacity and so on. This can also affect your gaming performance; how will you defeat your enemies if your back is giving you a hard time?

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But, one of the worst injuries that gamers have to deal with are hand injuries like carpal tunnel syndrome, and this is all because they are not taking proper precautions. Some of the greatest players had to retire because of the severity of their injuries.

As a gamer, you have a responsibility to improve both your virtual and real life abilities. Staying healthy and in shape has numerous rewards for you, even in the virtual world, so this is why I have prepared this gamer’s guide with some simple and easy advice you can implement.

Take Breaks

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    I know that you are excited to play games, especially new ones, but that does not mean that you need to spend your whole day in front of the screen. Staring at the screen for a long time is not only bad for your posture, but it can also lead to dry eyes, eye strain and even headaches. If you are starting to notice some of these health issues, you can look up online health care and get yourself checked without having to waste time at the hospital. Taking breaks from gaming is extremely important. So you can make a break every 15 to 20 minutes, whether it is just looking away from the screen, or preparing yourself a little snack.

    Take Time to Prepare Healthy Meals

    Just because your new game has you in its grips, it doesn’t mean that you should forget to eat properly. If you live with roommates or alone, the chances that you are responsible for preparing your own meals are big, so always take time and prepare yourself something healthy to eat before starting a gaming session.

    It doesn’t have to be something complicated, you can always go for a bowl of soup or some healthy, easy to make salads, or you can get a little creative and recreate some meals from video games to make this more fun. It is important to take a break. Your body needs fuel, and if you skip on your meals, you will mess up your blood sugar levels. This causes mood swings and energy crashes.

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    Substitute Unhealthy Snacks for Healthy Ones

    I know that it is easy to eat your way to the bottom of a bag of chips while you are gaming, but these high sugar, high fat and highly salty snacks only damage your health. This can be called mindless munching, and it is a side effect of eating while gaming. This way, you can consume too much calories that can lead to weight gain and some other serious health issues like diabetes and various heart conditions.

    Substituting unhealthy snacks with healthy ones can be a little difficult when you are in the middle of a battle, but you can always prepare your snacks in advance. Always choose fresh fruit, unsalted nuts, trail mix and even beef jerky is a healthier alternative to sugary snacks and crisps. If you want to consume some cereal bars to get that needed fuel, always choose those that are made from natural ingredients, with no added sugars.

    Do Some Home Exercises

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      Since you spend most of your days inside, you should take some time to do some home workouts and give your body a fitness boost. The best way would be to switch off the computer or console and go out for a run. But there are new games waiting for you, so I know that this is not going to happen. Any free time you manage to set aside should be used to do some simple home workouts, like exercises with easy to access products. These home exercises will improve your posture and they’ll counter the effects of prolonged sitting while gaming.

      Don’t Forget To Have a Social Life

      Teen friends playing TV games

        I bet you have heard those stories where some gamers became so addicted to gaming that they never went outside again; that they didn’t eat or sleep. I am not suggesting that you are this obsessive, but be true to yourself. How many times have you turned down some social invitations because of gaming? Spending all of your time alone will make you feel isolated, and that can affect your immune system and make you prone to stress. You see why it is important to have a social network of family and friends; you will deal with stress better. So, put down that controller or keyboard and mouse for a while and start making friendships in the real world.

        You as a gamer have a responsibility to improve both your virtual and real-world abilities. By improving your physical self, you will receive numerous awards in the virtual world, and the best part is, you don’t have to be a wannabe be pro gamer to listen to my advice and apply it in your life. Staying healthy and in shape will have huge benefits, and not only in the world of bits.

        Featured photo credit: stock.tookapic.com via pexels.com

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        Ivan Dimitrijevic

        Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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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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