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Eat These 25 Superfoods and be Strong Like Popeye the Sailor Man

Eat These 25 Superfoods and be Strong Like Popeye the Sailor Man

Remember Popeye and his love of canned spinach? Every time he’d guzzle a can down he’d almost magically became stronger.

    While it seemed far fetched, he was advocating the goodness contained in the leafy greens and although it may not have such a quick effect on our health, there are plenty of superfoods that can boost our health, strength and well-being.

    Some Foods Do Have “Superpower”

    While eating superfoods won’t give you instant muscles like Popeye, incorporating them into your diet can help you create a healthier lifestyle.

    So what exactly are superfoods?

    Superfoods aren’t a special acknowledged food group, but rather a label to identify the foods that are extra-rich in nutrients. Mainly plant-based, they contain large doses of vitamins and minerals that go towards helping us live a longer, healthier life. While the jury is still out on whether packing our diets full of superfoods is truly beneficial, many studies have found certain foods do help reverse ageing and reduce risk of cancers, heart disease and diabetes due to eliminating cell damage in the body.

    Incorporating superfoods into your diet isn’t hard, you can always start by getting more raw foods

    Health and diet go hand in hand. A balanced diet is crucial if we’re to live an optimum healthy life. Therefore, incorporating superfoods into our snacks and meals is a positive step and doesn’t require much effort to do.

    When creating a healthier diet, eliminating processed foods is essential and replacing packaged, sugar, salt and fat-laden items with a focus on more raw food choices will get your health boosted.

    Unprocessed food habits such as fresh fruit and vegetables, making food from scratch rather than buying ready-made meals and using wholegrains where possible will make it easier to switch to a more positive diet. Being mindful of where your food comes from and asking yourself if what you’re eating has had as little change from being plucked from its original source, is a good habit and mindset to adopt.

    Superfoods are everywhere, easy to find and not expensive

    With this in mind, here are 25 superfoods that you can easily incorporate into your diet.

    1. Blueberries

      Blueberries are a great, naturally sweet addition to your diet. Packed full of antioxidants, they help eliminate the free radicals that damage the cells in our body. This means they can help prevent cancer as well as premature ageing. They also help regulate blood sugar levels and even do a lot for the brain – they help with cognitive ability and protects the brain from damage caused by stress.

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      2. Green Tea

        It’s widely known by now that drinking green tea will boost your health in a plethora of ways. It contains a huge amount of antioxidants in just one cup which goes towards reducing the risk of cancer, heart disease and Alzheimer’s, while increasing brain cognitive ability and brain function.

        3. Spinach

          While it won’t give you muscles like Popeye, spinach does contain other nutrients that are great for your health. In fact, its nutrition reaches around most of the body from bone strength and eye health, to the immune system and brain function. This is because it surprisingly contain omega-3 fatty acids as well as a concentrated amount of essential vitamins.

          4. Strawberries

          strawberries

            These sweet treats are nature’s best and healthiest desserts. They are an excellent source of vitamin C which goes towards optimal immune function. It’s also been found that the antioxidants found in strawberries are particularly good at lowering high cholesterol.

            5. Eggs

            how to tell if an egg is good

              There are many vitamins and minerals found in eggs but what makes them special is the high-quality of these nutrients. Since it’s designed to provide the optimum environment to a growing chick, this is no surprise. But it’s the protein content that makes eggs a superfood as it contains 9 essential amino acids along with iron, selenium, vitamin A and all the B vitamins.

              6. Almonds

                Almonds are incredibly nutritionally-dense containing good amounts of potassium, calcium, vitamin E, magnesium, phosphorous, and iron. They are thought to help lower bad cholesterol and lower blood pressure in combination with a low-calorie diet. Just make sure to eat them in moderation as just a handful will provide you with what you need.

                7. Cranberries

                  This sour berry shouldn’t be left just for the Christmas or Thanksgiving dinner table. Cranberry juice is a great way to get the antioxidants that this fruit provides. Probably most known for clearing up yeast infections, they also reduce heart disease and can also help stop cancer cells from growing.

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                  8. Lentils

                    This is a great source of soluble fibre that your digestion will thank you for. But it has other powers that will boost your body functions including regulating blood sugar levels, lowering bad cholesterol and reducing risk of heart disease.

                    9. Avocados

                      While avocados are extremely high in fat and should be eaten in reasonable quantities, the average serving will add a lot to your health. Phytochemicals provide protection against cancers while the good fats help reduce bad cholesterol in the body. They’re also good for the blood as they promote good blood flow as well as lowering blood pressure and therefore reducing risks of heart disease. When eaten with other healthy foods, avocados help speed up nutrient-absorption in the body.

                      10. Walnuts

                      Low glycemic index foods

                        While many nuts are good for us, walnuts are particularly beneficial. In moderation they can boost energy levels due to high amounts of iron, manganese and zinc, they’re high in vitamin E making them great for the skin, and lowers blood pressure. Their high antioxidant content mean they help prevent cancers and help eliminate free radicals in the body.

                        11. Salmon

                          This is one of many non plant-based superfoods that will benefit your diet. High in omega-3 fatty acids, regular portions of salmon is amazing for your brain. It also contain peptides which contain high anti-inflammatory properties and even improves your mood. Reduction in blood pressure, risk of heart disease and stroke are further benefits of eating this fish.

                          12. Carrots

                            We all remember being told that our eyesight will become much better if we chomp down on our carrots, but it also provides many other benefits. These include improving skin conditions due to high amounts of vitamin A, regulate blood sugar and improve the immune system. But carotenoids are the best thing about carrots because they can help prevent many forms of cancer. Eating them raw will allow you to get the most benefits.

                            13. Goji Berries

                              Goji berries have exploded into the health-conscious world as the new superfood in town. This is because it contain 18 amino acids making them high in protein meaning increased muscle function, improvement in cognitive ability and boosting the nervous system.

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                              14. Pomegranates

                                Pomegranates provide a wide variety of health benefits. Not only are they high in fibre for good digestion, they slow down growth in prostate cancer, improves blood circulation and reduces bad cholesterol.

                                15. Kiwi Fruit

                                  Kiwifruits tend to stay under the radar when it comes to their power. They’re extremely high in antioxidants and vitamin C which means it will boost your immune system no end. It also removes toxins from the body and actually create protection for long term oxidative damage to DNA.

                                  16. Sweet Potatoes

                                    Sweet potatoes have a multitude of benefits. They are high in vitamin C and A giving a boost to tissue and the immune health. But they also contain cancer-fighting antioxidants, regulate blood sugar and contain anti-inflammatory properties.

                                    17. Turmeric

                                    turmeric

                                      This spice has got a lot of good press lately. This is because it contains a high concentration of curcumin, an antioxidant. This means if you add this to your dishes you will be helping to prevent inflammation, viruses within the body, and osteoarthritic pain.

                                      18. Seaweed

                                        This probably isn’t the first thing that comes to mind when picking out superfoods to add to your meals, but seaweed packs a punch when it comes to essential nutrients. It’s main advantage is its amount of iodine which is hard to find in many other foods and prevents thyroid problems. It’s also extremely antioxidant-saturated and helps prevent depression, breast cancer, and help with hormone imbalance in women.

                                        19. Chia Seeds

                                          Chia seeds are another superfood to become fashionable but they are for a reason. They contain many different antioxidants that prevent cancers, they’re a great source of omega-3 and protein as well as fibre. All these help with heart health, blood sugar levels, digestion health and optimum functioning of cells.

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                                          20. Cauliflower

                                            Not only are they packed full of essential vitamins and nutrients such as vitamin C, fibre and antioxidants, cauliflower contains glucosinolates which are amazing cancer-fighting compounds. They’ve even been found to interact with estrogen in women that helps prevent hormone-related cancers such common ones like cervical and breast cancer.

                                            21. Beetroot

                                              That purple colour contained in beetroot is the secret to its power. They contain betalains that are powerful antioxidants and are thought to ward off cancers and degenerative diseases. It also contains high amounts of iron and folate as well as nitrates and magnesium that help strengthen our vital organs.

                                              22. Broccoli

                                                Like carrots, broccoli is high in carotenoids. But what makes this green vegetable so special is its sulforaphane content. Sulforaphane basically takes cancer prevention to a whole other level by eliminating toxic chemicals from the body. It’s also high in fibre for improved digestion and are super great for the heart.

                                                23. Sunflower Seeds

                                                  Sunflower seeds are versatile to add to our diets. They are high in good fats which help with regulating hormones. But they also contain vitamin E, phosphorus, selenium, copper and vitamin B. All these help reduce heart disease, reduce high blood pressure, reduce the effects of osteoporosis and bone loss, and balances blood sugar levels reducing risk of developing diabetes.

                                                  24. Flaxseed

                                                    Flaxseed contains plant omega-3 which is good news if you don’t like oily fish. It also contains compounds called lignans that are thought to prevent certain cancers such as endometrial and ovarian. They are extremely versatile so you can sprinkle them on salads or desserts such as yoghurt.

                                                    25. Quinoa

                                                      This small seed is a good alternative to rice or couscous but the advantage of switching to this superfood is that it contains all of the nine essential amino acids that our bodies can’t naturally produce. It also packs a punch when it comes to protein so it’s a bonus for keeping our muscles strong.

                                                      Eliminating bad habits in our diets and switching to the concept of superfoods isn’t as hard as you think. Most of these foods can be easily added to meals and you don’t need to eat all of them to get overall nutritional benefits. Just pick a few to begin with and make them a staple part of your diet.

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                                                      Jolie Choi

                                                      Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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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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