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Last Updated on November 12, 2020

What Is Clean Eating (Essential Tips + Clean Eating Meal Plan)

What Is Clean Eating (Essential Tips + Clean Eating Meal Plan)

Living a healthy life begins in the kitchen! According to a recent study, over 50% of deaths from heart diseases and diabetes are associated with unhealthy diet.[1] Essentially, what you eat is just as important as how much you exercise. This is why clean eating is so important. What is clean eating, and how can you incorporate it into your life?

It’s likely that you’ve gotten yourself into some unhealthy eating habits, and now you’ve gained plenty of weight. How do you move out of this unfavorable position into a healthier state? Clean eating is the answer.

Many people want to lose weight, so they try out every workout routine they can find. However, research has shown that 75% of your weight loss exploits depends on your diet.[2]

If you are going to succeed in your weight-loss quest and achieve the body of your dreams, it goes beyond hitting the gym night and day. You need to start paying proper attention to clean eating.

Perhaps you’re not an overweight middle-aged man or woman; you just want to live a healthier life. This article is also for you.

This guide will tell you all about clean eating and why it is great for you to stay fit and healthy. As a bonus, you’ll also have access to a sample clean eating meal plan to get you started.

What Is Clean Eating?

Clean eating is a buzzword that has been thrown around a lot in recent times, and many have been left confused as to what it actually means. Some say it means total abstinence from all processed food, but does that mean you have to resort to the caveman eating style and consume your rice and beans exactly as delivered by nature in order to eat clean? Certainly not!

Clean eating means staying away from highly processed foods (think fries, chips, sugary stuff) and refocusing your attention on consuming whole, unprocessed, or minimally processed, “real” foods more often (think brown rice, fruits, and veggies).

Rather than focusing on eating more or less of some specific food groups (e.g., less carbs/more protein), the idea of clean eating revolves around being mindful of the food’s processing pathway between the farm and your fork.

The focus of clean eating is consuming whole foods in their natural state (where possible) or their least processed state, such that no essential nutrient is lost via processing. Clean eating doesn’t mean staying away from all processed food, just the highly processed ones. After all, cooking is also a form of processing.

Why Are Highly-Processed Foods So Bad?

There are so many problems associated with highly-processed foods, from excessive weight gain to risk of cardio-vascular diseases. To start with, foods that have been highly processed have been stripped of essential nutrients required for maintaining overall health.

The bulk of what you get from these foods is an excessive amount of unrequired calories without the corresponding amounts of proteins and micro-nutrients. The result, of course, is an imbalanced nutritional profile in your body, which predisposes you to many health issues.

In addition to this, ultra-processed foods also contain additives (such as refined added sugars, preservatives, unhealthy fats, refined carbs, etc.) that tend to stimulate the pleasure neurotransmitter (dopamine), resulting in an insatiable craving for more junk food.

This infographic says it all:[3]

Avoid processed food for clean eating

    How Processed is “Highly Processed”?

    When nutrients are removed from food and undesirable ingredients are added as a result of processing, such foods are highly processed. Refined flour, for instance, is highly processed because the bran and germ layers (which contain fiber and other micro nutrients) have been removed during processing.

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    In essence, the emphasis of clean eating is caring about the ingredients in your food and cutting the C.R.A.P (Chemicals, Refined flour/sugar, Artificial colors/sweeteners/flavors, and Preservatives) out of your diet.

    However, clean eating doesn’t mean avoidance of all packaged foods. In some cases, packaged foods have essential nutrients added to them—a process called fortification. For instance, iodide is added to salt to ward off goiterism, and milk is fortified with vitamin D to prevent rickets in children. However, if a packaged food contains some ingredients that don’t exactly roll off the tongue, it’s most likely bad for you.

    There’s a long list of foods that you can incorporate into your clean diet, but here’s a few to get you started:

    • Veggies and Fruits (Fresh over frozen) e.g. bananas, apple, orange, cucumber etc.
    • Eggs
    • Nuts
    • Fresh/unprocessed lean meat e.g. poultry, pork, fish etc.
    • Unrefined grains e.g. whole wheat pasta and bread, steel-cut oatmeal, popcorn, brown rice, and quinoa.
    • Oils e.g. extra-virgin olive oil, coconut oil etc.
    • Dried legumes
    • Hormone-free dairy

    Benefits of Clean Eating

    Clean eating comes with a plethora of benefits—from weight loss, to glowing skin, to reduced risk of diabetes, and a long list of other amazing perks. Let’s start with how clean eating can help with weight loss.

    1. Help You Lose Weight

    The fact that clean eating can help you in your weight loss journey has been well-documented by several research studies. There are so many reasons why this is so.

    Rich in Macro-Nutrients

    This means two things for you: improvement in nutritional deficiency and reduction in hunger. In one study of 786 people, it was observed that over 80% of the participants felt fuller after eating meals on a high-micronutrient diet compared to those on a low-micronutrient diet, even though they consumed fewer calories.[4]

    This calorie deficit, coupled with the balanced nutritional profile, allows your body to switch from fat storage mode to fat burning mode.

    Loaded With Protein

    Whole foods are usually higher in protein and lower in calories compared to ultra-processed foods. For instance 3.5 ounces of pork (a clean food option) contains only 21 grams of protein and 145 calories, while it’s processed counterpart bacon (of the same weight) contains only 12 grams of protein and 458 calories.

    Protein is basically the most important nutrient when it comes to weight loss.[5] Not only does it increase metabolism, but it also reduces hunger and controls the production of weight-regulating hormones. This makes it your best bet for weight loss.

    Whole Foods Contain More Soluble Fiber

    Soluble fiber comes with a lot of health benefits, one of which is enhancing weight loss.[6] It forms a thick gel after mixing with water in the gut, and this slows down the movement of food through the alimentary canal.

    This process suppresses the production of hunger-inducing hormones while simultaneously boosting the production of hormones that make you feel full.[7] This calorie deficit, in turn, results in weight loss.

    2. Reduce the Risk of Cancer

    So you want to live a long, healthy, cancer-free life, right? Then eating clean is the way to go. Several studies have shown a positive correlation between clean eating and prevention of different cancer types, including breast[8] and colon cancers[9].

    3. Reduce the Risk of High Blood Pressure and Heart Disease

    Cardiovascular diseases have been notoriously killing Americans over the years. These diseases are usually linked to high, bad-cholesterol levels, and this problem can be fixed by simply switching so a clean diet.

    Research has shown that by consuming 3 portions of whole grain meals on a daily basis, the risk of developing high blood pressure or heart disease is significantly reduced.[10] If you want a healthy heart and a properly functioning cardiovascular system, you need to break up with junk food and switch to clean eating.

    4. Boost the Immune System

    The immune system is one critical system in your body that should always function at maximum capacity. That is, of course, if you want to live a consistently healthy life. Here’s the good news–clean eating can help you achieve just that.

    By eating 5 or more servings of vegetables and fruits per day, the body’s antibody response can be improved by up to 82 percent.[11] If you want to maintain a system that knocks infections out of your body regularly, clean eating is the way to go.

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    5. Make Your Skin Glow

    If you are looking for healthy, fresh, and glowing skin, you don’t necessarily need to spend hundreds of dollars on cosmetics. All you need is a clean diet. Whole foods are known to contain high amounts of antioxidants, healthy fats, and other nutrients, which play huge roles in giving you radiant skin.

    6. Prevent or Reverse Diabetes

    The fact that diabetes is a groundbreaking menace is a well-established truth. As a matter of fact, over 750,000 Americans lose their lives to diabetes each year.[12] You don’t have to be one of them. All you need to do is to start eating clean.

    Previous research studies have shown that by committing yourself to whole-plant-based diets, you can significantly reduce the risk of diabetes.[13]

    How to Kick-Start Clean Eating

    When undergoing any major lifestyle change, you can be sure of one thing–it won’t be easy! The same is true when you are looking to ditch sugar-packed junk foods for a not-so-slick clean diet. This is where the true test of character will come in.

    Follow the tips below in your clean eating journey, and you’ll arrive at your desired destination in health.

    1. Identify Your Why

    It can be quite difficult to break a habit that has been a part of you for a long time. If you’ll stand any chance of sticking to this new change in lifestyle, then you must understand why you’re making the change in the first place.

    Various research studies have shown that the best form of motivation that inspires a positive change originates from within.[14] Switching to a clean diet simply because someone said you should isn’t a sustainable motivation in the long run.

    2. Commit Time

    You need to sit down and determine how much time you are willing to commit to this new lifestyle—from grocery shopping, to meal planning, to cooking.

    3. Set Simple and Measurable Goals

    The next thing you need to do is to set simple and measurable goals for yourself. If you can’t measure it, you can’t manage it! Measurable goals, though very simple, will assure you whether you are on the right track or not.

    For instance, if you happen to love eating cookies so much, saying “I will stop eating many cookies” is too broad and too subjective for you to measure.

    Instead, you could say, “I will only eat one cookie per day and keep the rest in the freezer,” or better still you could say, “I’m going to stop eating cookies completely and eat fruits instead.” Keeping your goals simple and straight-to-the-point is a major criterion for success.

    4. Get Rid of the Bad Stuff

    The next step is a pretty radical one. You need to carefully assess your current diet and list out every “unclean” food your body adores, and deliberately take action against them.

    You need to clean out all artificial/ultra-processed foods from your pantry or refrigerator. If you’re having a hard time doing it all at once, you can do it a little at a time until it’s all cleaned out.

    5. Introduce Clean Foods

    Getting rid of the bad stuff won’t mean anything if you don’t introduce the good stuff. As you gradually eliminate artificial foods from your kitchen, you need to gradually replace them with clean foods. You can start with fruits and veggies, and then add cereals and legumes as you go along.

    6. Start With a Clean Breakfast

    If you’re crunched for time and you can’t imagine yourself spending hours in the kitchen, you can start with a daily clean breakfast. Start your day with a glass of green smoothie and some fruits. Do it for a week or two, and the idea of a clean lunch/dinner will become more interesting.

    Here are some nice smoothie ideas for you: 30+ Flavorful Green Smoothie Recipes That You Can Make In Less Than 5 Minutes

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    7. Stop Eating When You’re Full

    One beautiful thing about a clean diet is that it makes you feel full fast, without you having to consume calories that junk-food equivalents offer. If you’re not sure how much you should be eating, you should stop eating once your stomach begins to give you the “all-good” signal.

    8. Become Label-Savvy

    You need to start paying attention to product labels and ingredients listed. Watch out for overly artificial ingredients in your groceries. If a food item has ingredients you can’t seem to pronounce, that’s a good sign you need to return it right back to the shelf. Be sure to stick to food products with all-natural ingredients.

    9. Patronize Local Food Vendors

    This is my favorite option when it comes to purchasing food items–the local sellers, those who sell the raw, unadulterated food stuff.Getting your fruits, veggies and other foods from the guys who get it from the farm will avail you of the maximum level of nutrients such foods have to offer.

    10. Start Cooking

    If you really want to achieve your clean eating goal, here’s a solemn truth–you need to start cooking your own food. Even if it’s just a bunch of veggies that don’t taste fantastic, you need to start somewhere.

    11. Use a Meal Plan

    If you’re really going to get the best out of your clean diet program, then you need a meal plan, preferably one with specific calorie goals.

    If weight-loss is your goal, then you should target 10 calories per pound of your desired body weight. If you’re looking to slim down to 150 pounds, for instance, you should target a daily intake of 1500 calories.

    A Simple Clean Eating Meal Plan

    This simple, 3-day, clean eating plan is just to give you an idea of how this works and to get you started right away. You can tweak it  to meet your specific calorie goals. For a more comprehensive clean-eating meal plan tailored towards your specific needs, you can talk to your dietitian or search the web.

    Day 1

    Breakfast (260 calories)

    Enjoy 1 Tablespoon of dry-roasted, unsalted almonds with 3/4 cup of green smoothie. Check out the video below on how to make one:

    Morning Snack (70 calories)

    2 clementines

    Lunch (345 calories)

    Garden salad with a toast of avocado and egg

    Avocado and egg toast for clean eating
      • Take one slice of sprouted-grain bread and combine it with mashed ¼ part of a medium-sized avocado.
      • Cook one large egg in 1/4 teaspoon of olive oil.
      • Add a pinch of pepper and salt to season the egg.
      • For the salad, use 1/2 cup of mixed greens together with 2 Tablespoons of grated carrot and 1/2 cup of cucumber slices.
      • You can top the salad with 1/2 Tablespoon of olive oil and balsamic vinegar each.

      Evening Snack (48 calories)

      Dried apricots (6)

      Dinner (458 calories)

      Steamed Asparagus with Quinoa and Chicken:

       

      • Cook 5 oz. of chicken breast in 1 teaspoon of olive oil.
      • Add 3/4 cup of cooked quinoa and drizzle it with 1/2 Tablespoon each of lemon juice and olive oil.
      • Season with salt and pepper to taste.
      • Combine this with 10 steamed asparagus spears and munch away.

      Day 2

      Breakfast (265 calories)

      Combine one cup of plain, non-fat Greek yogurt with 1/4 cup of blueberries and 1/4 cup of muesli.

      Morning Snack (32 calories)

      Munch 1 plum and go your way.

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      Lunch (325 calories)

      Veggie Sandwich:

       

      • Take 2 slices of bread made from sprouted-grain.
      • Mash the quarter part of a medium-sized avocado, combined with 1 tablespoon of hummus.
      • Garnish with any vegetable of your choice (tomato, carrot, cucumber, etc.), and enjoy a nutritious meal.

      Evening Snack (86 calories)

      Munch on 4 walnut halves and 4 apricot halves, and top it with lots of water.

      Dinner (490 calories)

      Roast chicken & fennel with 1/2 cup of brown rice

      Roast chicken for clean eating

        Get the recipe here: Roast Chicken & Fennel

        Day 3

        Breakfast (250 calories)

        Egg-Avocado Toast (see above)

         

        Morning Snack (161 calories)

        Devour 1/2 cup of dry-roasted, unsalted pistachios, and get on with the day.

        Lunch (336 calories)

        Chickpea & Veggie Salad:

         

        • Get two cups of mixed greens.
        • Combine it with 3/4 cup of veggies of your choice (you can try tomatoes and cucumbers).
        • Rinse 1/2 cup of chickpeas and mix with 1/2 Tablespoon of chopped walnuts and 1 Tbsp. of feta cheese (crumbled).
        • Combine all ingredients and top the salad with one tablespoon each of olive oil & balsamic vinegar.

        Evening Snack (111 calories)

        Measure 1/4 cup of dry-roasted, unsalted pistachios (in shell), and enjoy with one plum.

        Dinner (430 calories)

        Enjoy 3/4 cup of brown rice with 1 serving of green beans and poached cod with pesto.

        Poached cod

          Final Thoughts

          Start somewhere. Replace refined sugars with natural sweeteners, cook potatoes instead of ordering pizza, or have a cup of green smoothie instead of alcohol. With one step at a time, you’ll definitely get there!

          The next time someone asks you what is clean eating; don’t reply with words only–show them! Let them see exactly what clean foods are—from your grocery store list to your kitchen cabinet and your refrigerator.

          Also, remember to constantly remind yourself of why you’re doing this, and take it one day at a time. At the beginning of this clean eating journey, the road might seem rough. However, as you persist, it’ll get easier. In the end, a slim body and a long healthy life will be your reward.

          More on Eating Healthy

          Featured photo credit: pixabay via pixabay.com

          Reference

          More by this author

          Richard Adefioye

          Richard has a unique passion for healthy living and productivity.

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          Last Updated on November 12, 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)

          If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

          If you’re tired of feeling exhausted, 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 so tired 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]

          • Trouble focusing because memory and learning functions may be impaired.
          • Experience mood swings and an inability to differentiate between what’s important and what’s not.
          • 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.
          • Finding it more difficult to exercise.
          • Immune system may weaken, causing you to pick up infections more easily.
          • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
          • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

          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 common cause of fatigue and 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 health problems, 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.

          You can learn more about some causes of fatigue in this video:

          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.

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

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          Tiredness is primarily about lack of sleep. However, 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[5].

          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. However, 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.

          Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

          Get the right amount of sleep to stop feeling tired.

            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[7]

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

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            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

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

            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 physical activity 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.[8]

            Living Healthy

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

            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. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

            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. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

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

            2. Unwind

            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.

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            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.[10]

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

            Exercise

            Many people know that exercise is good for them, but they 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 sedentary lifestyle.

            I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training 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 as it will increase your flexibility and lower your stress.

            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: 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).

            Here’s how you do Long-Exhale Breathing:

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            1. Sit in a comfortable position with your spine straight and your hand on your tummy.
            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 mentally count to 7 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 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.[11]

            Nutrition

            Diet is vital for beating fatigue if you’re feeling tired all the time – 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, which may lead to daytime sleepiness.

            Eating a diet for fatigue doesn’t need to be complicated or 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.

            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 any carb you eat, especially if you eat before bed.
            3. Fill up with fiber, especially green leafy 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.
            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.
            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 multivitamin or specific supplement.

            The Bottom Line

            If you are tired of feeling tired all the time, 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 discussed above.

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

            More Tips to Stop Feeling Tired All the Time

            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] Very Well Health: Differences Between Sleepiness and Fatigue
            [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
            [7] Mayo Clinic: Lack of sleep: Can it make you sick?
            [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
            [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
            [10] American Psychological Association: Getting a Good Night’s Sleep
            [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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