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Published on July 31, 2019

25 Healthy Habits for a Fitter Body and Happier Mind

25 Healthy Habits for a Fitter Body and Happier Mind

The Oxford Dictionary defines the word habit as “a settled or regular tendency or practice, especially one that is hard to give up.” We often think of ‘bad’ habits when we hear that word, however we can use the very nature of a habit to our advantage by integrating good ones!

If you want a healthier, more fit body and happier, healthier mind, this article is for you! Here are 25 habits divided into different categories to give you a healthier, happier life.

Fuel Your Body

1. Water First Thing

Hydration is so important, and while many of us think of a hot cup of coffee or tea first thing in the morning, we are better off to start our day with a big glass of water. This helps to hydrate, lubricate joints, kickstart gastrointestinal tract movement, increase mental alertness, among other things.

Room temperature or warm water is best first thing in the morning, prior to breakfast, coffee or tea.

Tip: Drink your glass of water as soon as you hop out of bed, then hop in the shower while the coffee is brewing!

2. More Veggies

Many physicians, dieticians and health specialists (including me) believe that a healthy diet should be based on a foundation of varied vegetables and fruits.

A wide variety of fruits and vegetables is essential to get most of the required vitamins, minerals and nutrients our bodies need daily. Not to mention most fruits and vegetables are low in calories and fat, thus aiding in maintaining a healthy weight while helping us to feel full.

Tip: When meal planning, start with a vegetable or fruit, and build your meal around it!

3. Don’t Succumb to Fads

There are so many fads in the diet and fitness industry that it is hard to determine what is true and what is not. One thing that has stood the test of time is that fruits and vegetables are a staple.

There are healthy fats that our bodies require, and others that are detrimental in large quantities. Diets that are extremely strict and leave no room for indulgence, often leads to psychological disappointments and guilt – something which should not be part of a diet.

Tip: Eat well and enjoy!

Move More

4. Moderate Exercise

Not only does moderate daily exercise keep us lean and healthy, but it flushes our body with blood and lymph and helps to remove toxins and bring nutrients throughout.

Cardiovascular exercise keeps our hearts and lungs healthy, and resistance or weight exercise keeps our muscles and bone strong.

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Tip: We don’t need to spend hours at a fancy gym to reap the aesthetic and health benefits, only a few home items and our own body weight.

5. Get Outside

Being outside in nature is good for body, mind and soul. Our grandparents were right, fresh air really is good for us! Natural daylight has various positive effects on the human body, such as elevating your mood, and speeding recovery.[1]

Tip: Make it a point to schedule in even a 10 minute outside activity during your day.

6. Walk

Walking is the most natural movements of the human body and can be done anywhere, for free, at your own pace. Not only is it good for your body, but it often gives you a chance to clear your head and get back to your work with a fresh outlook!

Tip: Try combining getting outside and walking daily, rain or shine, and you’ll be sure to notice the difference!

Brain Games

7. Sleep

We know how important sleep is, and as working parents, we often giggle at the prospect of trying to get more sleep (enter the ever-waking toddler who keeps us up all night then wakes us 2 hours prior to when we would normally need to wake).

Getting more sleep really can be elusive, however, it can be done. Here are a few tips to do so:

  • Make daily napping a priority, whether it’s in your car during your lunch hour, or at your home office during a break, or a quick shut eye right after picking the kids up.
  • You know that old saying: “sleep when the baby sleeps”? Leave the laundry, cleaning and other jobs and truly sleep when that baby sleeps. Even if you elicit quiet time with the other kids and just lie down and rest, it is still helpful.
  • Ask for help, whether you and your spouse take turns, or hire a sitter, take some time and rest.

8. Have Fun

Remember when you were a kid and you enjoyed playing or riding your bicycle? When we grow up, we often get so caught up in adulting that we forget to do fun things that bring us joy.

Having pure fun is an excellent stress reliever and let’s face it: fun is just, well, fun!

Tip: Try out some different hobbies and find what you like.

9. Get Rid of Guilt

Guilt can be an important feeling, but it can often be overblown and unnecessarily stressing. Worrying over unnecessary guilt serves no purpose except for causing the body to react mentally and physically, so it’s best to let go of stress that is not serving you for the better. Try these tips to let go of that guilt and move forward:

Tip: Acknowledge and honor your right to protect your self-interests. Recognize the legitimacy of standing up for your rights. Tell yourself that, even if they’re at odds with another’s, there’s nothing wrong or bad about diligently pursuing your own goals.[2]

10. Journal

Journaling can help you to be thankful for what is already in your life, as well as helping you goal set for your future. Seeing your thoughts, goals and actions written out can often help us work through and solve issues in our lives.

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Tip: Keep a journal at your bedside and make a point to journal first thing in the morning or just before you go to sleep.

11. Meditate

Meditation is close to number one

in terms of stress management, and with good reason – it can lower heart rate and blood pressure and calm the mind. Practicing meditation can be done anywhere and can be as simple as closing your eyes, deep breathing and simply observing your thoughts.

Tip: Don’t stress about clearing your mind when you meditate – simply let your thoughts pass and breathe deeply while sitting or lying in a relaxed position. Set a timer for 10 to 20 minutes, and if you fall asleep, that is okay too! Take a look at this meditation guide: Meditation for Beginners: How to Meditate Deeply and Quickly

12. Organize

Keeping your home, vehicle and office organized can really help decrease stress because you can find what you need when you need it, as well as it gives you a sense of control of your surroundings. As you sort through items, you can donate things that no longer serve you – this will help clear out clutter and less clutter equals less to deal with.

Tip: Take a week (or as long as you need) and focus on one room or area of your house per day. Get rid of items that you haven’t used / worn in longer than one year.

13. Be Mindful

We are often thinking in terms of what’s next, or reviewing something that happened yesterday, but we rarely just enjoy the moment. Being in the moment allows us to be fully present in our lives and experience the here and now fully without the added stress of what comes next.

Tip: Before an event such as an outing with friends, a movie, dinner, etc., remind yourself to enjoy being there and focus on the words coming from the big screen or the conversation with friends. Really listen to what is being said and try not to focus on what you are going to say or do next.

14. Smile

Smiling causes your body to release endorphins and serotonin – which are naturally produced pain relievers and feel good neurotransmitters! Even when the last thing you feel like doing is smiling, research has fond that a false smile can cause the very same reaction. So, as a good friend of mine always says: “fake it ‘til you make it!”

Tip: Spend some time each day “practicing” a smile in the mirror. It seems silly but remember you are doing your body good with this exercise. After a while it may seem so silly you start to smile and giggle at yourself which is a bonus! Not to mention it helps you perfect your selfie game!

15. Deep Breathe

If you are like most of us, your normal breaths are very shallow. A full, deep breath increases the oxygen supply to your brain, stimulating the parasympathetic nervous system and promoting a state of calmness and relaxation.

Tip: Spend 10 minutes first thing in the morning, 10 minutes at lunch, and another 10 minutes before sleep practicing deep breathing every day.

16. Positive Self-Talk

What we say to ourselves is so important – our daily self dialogue has a lot more to do with how we view ourselves than we realize, so it’s important to observe what we say and make positive changes as needed.

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Tip: Each morning as you get ready, point out the great things you like and admire about yourself. Try and pay attention to your self-talk – when you notice something negative, change it right away by replaying the thought with positive intent. Try these 15 Ways to Practice Positive Self-Talk for Success.

17. Do More of What You Love

Do you love baking? Is gardening or pet care your Zen? Make time to do what you like every day – doing things you enjoy helps to relieve stress and gives us a sense of purpose and joy!

Tip: Schedule 30 minutes at least 3 times per week to do the things you enjoy – if you can do more – go for it!

Take Charge

18. Balance Work Life

We’ve all burnt the candle at both ends – or so to speak – when work is so busy that it spills into our personal life. This can make stress skyrocket if we aren’t getting enough down time.

Often, we just need to take a step back and look at what we can get off our work plate. Other times, we just need to learn to politely say no.

Tip: Learn your most productive times of the day and use them to your advantage – don’t answer emails or the phone for short periods during these times to focus on tasks and check them off your list!

19. Find Your Zen

For some, a hot bath by candlelight is what gives them peace; and for others, a movie and glass of wine does the trick. Whatever it is that brings you comfort and peace – make it a daily or weekly ritual and let your loved ones know that you are not to be interrupted during this time or self rejuvenation.

Tip: Trade off with your partner – if you have children, pets or loved ones to care for, take that hour to yourself while your partner looks after everyone, and make sure to give them that time to themselves too.

20. Make Your Home Your Sanctuary

Your home may be big or small, old or new, but make sure that you decorate it your way and fill it with décor that makes you feel at home.

Maybe this is as simple a fresh cut flowers on the kitchen table daily, or maybe it’s redecorating your entire kitchen – but don’t let anyone dismiss the importance of your home reflecting you!

Tip: Start with your bedroom – make sure you have the right curtains, sheets, throw pillows, whatever you fancy to make you feel cozy and safe in your own space.

21. Get a Pet (And Be Responsible for It)

Getting a pet can make you healthier in many ways – it will decrease feelings of loneliness, may decrease blood pressure and cholesterol, and help you be more active.[3]

22. Wash Your Hands

We all know how germs are passed, but did you know that human hands are proven to have more germs than a toilet seat?

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Keeping your hands clean before letting them near your face or mouth, helps to prevent the spread of influenza, the common cold, and many other contagious illnesses.

Tip: Wash your hands as soon as you come into your home after any outing.

23. Rest

People talk far too much about how busy they are – and not about how they unwind and relax (which would serve us far better.) Rest is when your body and mind take time to rejuvenate – and that is important to be able to function properly at work and play.

Tip: Make bedtime a priority – give yourself some wind down time 45 to 60 minutes prior to be with no screens – this will help your body produce melatonin and make you sleepy. Try to build a bedtime routine that fits you.

24. See Your Doctor Annually

It is an important not only to rule out disease, but to check in with your doctor so they can observe any health changes you may not be aware of.

Tip: Make an annual physical check up appointment even when you are feeling great – keeping on top of your health will keep you at the top of your game!

25. Put Yourself First

It may seem counter-intuitive but making sure your needs are met helps you to make sure you are in top shape to care for those around you. If you don’t take care of you, who will?

Tip:  While journaling, make a regularly updated list of your needs – check in weekly to make sure they are getting met!

Final Thoughts

There are many things you can do to help you stay healthy physically and mentally – choose a few goals (or all of them if needed!) from this handy list and keep them visible so you can work on them daily.

Want more great info on a healthy mind and body? Check out these articles:

Featured photo credit: Stage 7 Photography via unsplash.com

Reference

More by this author

Laura Barr

Laura is a registered clinical massage therapist & certified fitness consultant specializing in holistic nutrition, injury & weight management.

13 Best Energy Boosting Foods to Help You Stay Sharp All Day 25 Healthy Habits for a Fitter Body and Happier Mind What’s the Best Nap Length for the Biggest Brain Benefit? 8 Essential Vitamins And Minerals to Help You Sleep Better

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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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