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Last Updated on February 20, 2020

Does Weight Loss Cleanse Diet Work At All?

Does Weight Loss Cleanse Diet Work At All?

Do weight loss cleanses really work? From skinny teas to juice cleanses, many of us try to “reboot” our body using different techniques such as juicing.

But the question that remains is: Do these tactics actually work, or are they just a waste of money?

This question is vital for two reasons:

  1. If weight loss cleanses do work, then they could be the answer to a lot of health problems!
  2. If cleanses don’t work, they are not only a risk to your waistline, energy, and wallet but also to your health.

So today, we are going to dive into this age old question and discover the truth behind what cleanses (if any) actually hold the power to change your health, or if they are all, in fact, just a waste of time.

Detoxing and Weight Loss

The number one reason people go on cleanses is for (you guessed it) weight loss! Are you surprised?

So, if people cleanse to lose weight what is the deal with all the “detoxing” slang?

Well, many people believe that toxins cause slowed metabolisms and weight gain. [1]

I can see your wheels turning. “So… if I decrease toxins, then I might lose weight too?” Bingo! Hence, weight loss cleanses and detoxes go hand in hand.

Do Cleanses Actually Detox?

There are two separate ends of this spectrum. On the one side, you have many medical professionals stating that the body is capable of detoxing itself.

Marjorie Nolan Cohn, MS, RD, author of the belly fat fix put it this way:

“Organs and the immune system can handle detoxification on their own, no matter what you eat. The best detox is an overall healthful eating plan along with plenty of fluid that promotes regular trips to the bathroom.” [2]

On the complete opposite side of the spectrum, you have dietitians like Robin Foroutan who say cleansing is a “legitimate component of health.”

While some cleanses are a waste of money, she holds that others aid detoxification in a helpful way. [3]

“If a detox means cleaning up your diet, it has perks. A five-day juice or veggie cleanse, for example, may cut out problematic foods, like wheat, dairy, and artificial ingredients, flooding your body with antioxidants.”

It’s pretty clear that we’re bombarded with toxins everywhere! In fact, some articles claim that 515 chemicals come from just daily products! [4]

It’s pretty clear we weren’t meant to live in such a toxic environment. So, it brings up the question: could our bodies need a little extra help? Could a toxin flush result in long-term weight loss?

Yes, some commercial cleanses out there are wild and dangerous! But, as Robin claims, it might not be as all or nothing as it seems.

Weight Loss Cleanse Myths

Does any weight loss cleanse actually lead to weight loss? Is it long-term?

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If a crash diet is your only motive for doing a cleanse I would rethink it. There are several reasons why cleanses could result in fast weight loss:

  • Reduced processed foods
  • Reduced sodium
  • Automatically eliminates most allergens or sensitivities
  • Provides your body with plenty of nutrients
  • Gives your digestion a break, providing more energy to healing
  • Reduced artificial sugar

However, that doesn’t mean the weight loss is sustainable. In fact, more than anything what is lost is mostly water weight.

Crash diets have never worked long-term and cleanses are not a “healthy” excuse to go on one.

Cleanses were designed to boost nutrients and help your body run optimally. If they are used as a quick fix, then they will be a quick fail as well.

In my opinion, yes. “Cleanses” could be beneficial, but don’t stack up on lemon and maple syrup just yet!

Linda Page, N.D., Ph.D., and the author of Detoxification, states that “we need cleanses now more than ever!” [5]

However, Page is also candid about the fact that she almost “detoxed” herself to death once.

Yes, aiding your body to detox could be beneficial, but a weight loss cleanse that involves only chugging maple syrup is probably the last thing you need!

So, if we do cleanse, which ones are best and how do we find the right one?

What Types of Cleanses Are There?

Of all the cleanses out there, it seems like there are a few primary ones most people cycle through.

1. Whole Foods Cleanse

No, I’m not talking about the store. A whole foods cleanse is based on eating whole foods and eliminating anything processed. An example of this would be the Whole Foods Diet.

These types of cleanses are some of my personal favorites since they are more gentle and don’t drastically cut your protein intake. This is the style of detox Dr Hyman (and many other professionals) are the biggest advocates of. [6]

2. Juice Cleanses

I have a love-hate relationship with this one. While I love how fresh-pressed juices can load your body with nutrients, they can also load your body with a lot of sugar!

The natural result is blood-sugar imbalance and could lead to crashes. One way to naturally reduce this is to add more vegetables to your juices, like celery, cucumber, greens, etc. and not cut out solids entirely.

The key is to add fiber and protein and reduce sugar to help balance your system more than traditional juice cleanses.

3. Smoothie Cleanse

The idea behind a smoothie cleanse is that they are easier to digest while being full of nutrients and low in calories.

Unlike juicing, it is easy to add necessary protein to your diet. Also, blending smoothies helps retain much of the fiber that is lost in processes like juicing.

4. Tea Cleanses

Um… Yikes! These teas help “cleanse” your body by increasing bowel movements. Just make sure you have nothing planned for the day…

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5. Sugar Cleanse

This detox works by helping balance your blood sugar. This is known to be a great option for people trying to cut the sugar habit.

It works much like a whole foods cleanse by adding plenty of quality plants and protein to your diet while cutting out refined sugars.

6. Fasting

Another personal favorite of mine is fasting! Giving our digestion a break is, in my opinion, a great way to reset your body. Fasts don’t need to last all day to be effective, either.

Some people fast for 16 hours through the night, others for 14, and some for 24 or more! According to WebMD, fasting has been used for ages to aid in detoxification.[7] It is known to be one of the most time-proven methods to boost health.

7. Crazy Fad “Cleanses”

Don’t even bother with these ones. If it has the label “lose 10 pounds in 2 days” on it, steer clear! As I mentioned before, fast weight loss just means a crash in metabolism.

That’s not what we’re looking for. If anything, what we need is a whole-foods fresh start!

Which Cleanses Work Best?

While most of these cleanses could have spectacular benefits (ignoring the fad and tea listings), there are a few deciding factors to work through to decide which one suits you.

1. Check with Your Doctor First

Before starting any new cleanse, make sure you are getting the advice of a health care professional. Some health issues could be complicated extremely with certain types of cleanses.

Do your research first!

2. Ask Yourself: Is It Something That Hasn’t Worked for You in the Past?

They say insanity is doing the same thing over and over again and expecting different results. The same applies to your nutrition.

Have juice cleanses resulted in binges every time? Then find a different approach!

3. Take it Slow

While juice cleansing might boost energy for someone who generally eats healthy, cutting out everything at once might be too drastic for the average person.

Often, an all or nothing approach is not the way to go. Gauge where you are and practically work to where you want to be.

For instance, the average junk food junkie might do best starting with a sugar cleanse by reducing soda and sweets.

To this person, jumping straight into a fast or juice cleanse could make them feel horrible at first and could even be potentially dangerous!

4. Check with Your Own Lifestyle

Let’s be real, if you know a certain type of cleanse will result in you starving all day only to run to a drive through at night, then it’s not your best option. Find a cleanse that is doable with your lifestyle.

You’ll be all the better for it!

5. Don’t Cut out All Solid Food

You don’t have to cut out all solids to achieve great results! In fact, protein is almost essential for an effective detox. [8] It can be hard to get an effective amount from liquids alone.

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If you opt for juicing for the nutrient boost, consider pairing it with solid food throughout the day to keep you satiated.

What to Do After a Cleanse?

Here comes the most important point of all! What do you do after a cleanse? Do the juices just pave the way for the endless hamburgers you will have the following week?

Before the post-cleanse process, we need to understand two detrimental mindsets first.

A Cleanse Is Not the Same as a Crash Diet

A cleanse is NOT supposed to be used as a crash diet. I repeat.

A cleanse is NOT a crash diet! If the number one reason you want to go on a cleanse is to lose weight quickly, then you might want to reconsider whether going on one is actually right for you.

Science has consistently shown that crash diets reduce metabolism. It’s the reason why people tend to gain weight after losing massive amounts in a short amount of time.

Because of this, going on long-term fasts or liquid cleanses might not be the best idea – especially if you know you are going to go back to your previous way of eating.

The reduced metabolism will merely make you pile on the weight once you introduce those foods back into your diet.

A Cleanse Should Not Be a Purge/Binge Situation

To follow up with the first harmful mindset, a cleanse shouldn’t be an excuse to eat whatever you want once your finished with it.

What good is it to cleanse your body of toxins only to slam your body with foods it is no longer used to processing?

Instead, try to maintain a healthy diet after the cleanse is over.

What a Cleanse Is

A cleanse is a way of resetting your body

and mind to reduce cravings, food addictions, intolerances, and toxins.

That being said, having a game plan is a pivotal part of the process that most people skip!

When resetting your body, you now have the perfect opportunity to start a new and healthier lifestyle without being bogged down by sugar cravings, habits, or sluggishness that you might have experienced before!

Setting Up a Game Plan

Even before starting your cleanse, decide on a plan of action to come off of it.

Will you reintroduce foods slowly? Are there certain foods, like sugar or additives, that you want to cut out entirely? Will you have a meal plan to stick to?

The answer to all of these questions depends entirely on you, your preferences, and your history. Know what has worked in the past and implement that into your plan on coming off the cleanse.

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Otherwise, an unexpected binge could destroy all the effort you put in.

Ideas for Cleansing Slowly and Naturally

As I mentioned before, sometimes a full blown cleanse might not be the best option!

Whether it’s for medical reasons or a history of not being able to stick to a nutrition plan, finding gentle and natural ways to cleanse might actually be the best way to ease your body into it.

If you are looking for ways to cleanse daily without going on a full blown cleanse diet, try some of these great options!

1. Sweat it Out

Sweating has been found to be a really effective way to rid your body of toxins and unnecessary sodium. Naturally, the best way to achieve this is through working out, since it increases blood flow and detoxes you naturally.

However, there are several other ideas to increase this effect as well. Try a hot yoga class, use a sauna, or take a hot bath in epsom salt.

2. Drink Water

Drink your water! I know you’ve heard it before, but it is absolutely essential to getting your body a fresh new start! Think of water as the power washer inside of you.

I love starting my day with a large glass of water!

3. Add Vitamin C

Vitamin C is a natural way of detoxing in and of itself!

4. Eat Plenty of Fiber

As I mentioned before, water is the power washer, but fiber is the scrub! Adding a good amount of fiber into your diet will ensure your body has an outlet for excreting unnecessary toxins from your body.

5. Eliminate Processed Foods and Sugar

I’m sure this goes without saying, but it’s going to be difficult to rid your body of toxins while loading it with new ones every day. To ease into things, try applying the 80/20 rule in your life.

Eat healthy 80% of the time and enjoy a small treat every now and then.

6. Try Herbal Remedies

Some herbs like dandelion root and green tea have been found effective in reducing toxins. Do a little research and discover what foods and herbs you can easily sneak into your daily diet to get great results!

Conclusion

Remember, Rome wasn’t built in a day, and a healthy lifestyle isn’t either. Don’t rush things. Instead, build an amazing lifestyle one habit at a time.

Remember what is waiting for you at the end: A happy and fulfilling life full of the energy you need to bless those around you.

Want Weight Loss Tips? We’ve Got Them

Featured photo credit: K15 Photos via unsplash.com

Reference

More by this author

Katelyn Delaney

Owner of Revifi -- Fitness Training & Life Coaching

20 Easy Smoothie Recipes for Weight Loss Does Weight Loss Cleanse Diet Work At All? How to Eat Healthy on a Budget (The Definitive Guide) 25 Quick and Healthy Lunch Ideas for Work 17 Healthy Late Night Snacks for When Midnight Cravings Hit

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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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