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Published on January 21, 2021

Here’s What To Do When You Are Getting Exhausted At Work

Here’s What To Do When You Are Getting Exhausted At Work

Workplace fatigue and exhaustion have been significant issues for decades, way before the COVID-19 pandemic hit. According to Gallup, 85% of employees report being disengaged or actively disengaged at work, which results in nearly $7 trillion of lost productivity on an annual basis.[1] $7 trillion is lost every year because employees are distracted, disengaged, fatigued, exhausted at work, and essentially prioritizing other tasks to get done while on the company’s clock.

Many Employees Are Becoming Exhausted at Work

How did we get here? A study done by Kronos Incorporated and Future Workplace uncovered some alarming news. According to their study, 95% of HR leaders stated that employee burnout was sabotaging workforce retention.[2] From the sounds of it, this is a problem for the majority, not just the minority.

Business leaders worldwide are coming to grips with this because these problems aren’t going away anytime soon. These issues have been further projected into the spotlight because of the unprecedented events 2020 placed on our current workforce. Left to their own devices, people are creatures of habit.

At some point in your life, I’m sure you struggled with brushing your teeth and taking a shower in the morning. Hopefully, your parents helped you work through those stages to allow you the time to lay down foundational habits of personal hygiene, which have become automatic at this point in your life. Because of this, I suspect you have no issues brushing your teeth and showering in the morning before getting ready for a workday.

But when was the last time someone gave you instructions and exercises to facilitate your workplace habits of productivity and execution of tasks? Have you ever had anyone give you guidance on this? Most haven’t.

While this appears to be a significant issue in our current workforce, there are viable solutions out there to treat this work-related pandemic as long as you are willing to change your habits and implement simple changes into your daily work life. Even if you decide to implement one of these changes, you could see a significant shift in your productivity and output, potentially setting you up for that next promotion, increased pay, and a higher quality of life.

Unfulfilling Work Can Suck the Life Out of You

The first question you may need to ask yourself is, “Am I doing what I truly love?”

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Unfortunately, that question can only be answered by you, but it’s one of the most simplistic and foundational questions you need to figure out before taking the next step and investing in your future.

A majority of people are unhappy with their jobs, as Gallup found that nearly 70% of correspondents stated that they were unfulfilled and dissatisfied with their current place of work.[3] If you find yourself part of this trend, maybe it’s time for you to look for a new job?

HR Drive conducted a survey and found that half of their respondents stated that they would sacrifice up to 29% of their current pay to work at a job they enjoyed, which clarifies that people are willing to surrender financial gains for personal growth and gratification.[4] If we spend an average of 90,000 hours at work throughout our lifetimes, we need to make sure that we enjoy it and find fulfillment in what we do.[5]

Fatigue Can Signal Poor Health and Nutritional Deficiencies

If switching your career isn’t an option, there are many alternatives to choose from to optimize your energy levels even when you’re exhausted at work. While our workforce and office landscape has completely changed with the stay-at-home orders from COVID-19, we can still implement simple steps to enhance our productivity.

Exhaustion at work isn’t always because of the work itself. It could also be due to poor health and nutritional deficiencies, manifesting as altered cognitive function, poor sleep, and an inability to complete tasks on time.[6] Work merely brings out these inefficiencies and causes further strain on our brains and bodies, which may not have been able to keep up with these demands in the first place.

Nutrition and diet will forever be foundational to our health. Even Hippocrates, the father of modern medicine, stated back in 440 BC, “Let food be thy medicine and medicine be thy food.”

Food is the keystone to our overall health and wellbeing—for a good reason. Your food choices influence your immune function via the bacteria living inside your gut, which contains roughly 70% of your body’s immune system.[7]

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Yes, you read that correctly. Your food choices directly affect your immune function!

More importantly, your food choices also affect serotonin production, the feel-good neurotransmitter that becomes skewed in conditions such as depression, anxiety, and different psychiatric disorders. Over 90% of your body’s serotonin production is housed within the gut and influenced by food choices affecting your bacterial profile.

Snacking on healthy foods throughout the day is always an option, but too much food can sway your blood sugar levels and cause daytime sleepiness.

For an even more efficient way to optimize your brain and body, intermittent fasting may be a better approach because it can help you dampen body inflammation, optimize cognitive processing, and even lose weight. Changing your food choices can directly correlate to changes in your mood and energy levels.

Take a Walk to Recharge Your Batteries

At some point, you may become exhausted at work and may need to step away from it to clear your mind. Taking a break from your work can be one of the most efficient means of improving your productivity because it allows the brain to switch gears and change your state of thought. One of the most efficient ways to do this is through physical exercise.

Movement is “the language of the brain,” as Anat Baniel states, and this statement is heavily supported by peer-reviewed literature and evidence-based articles. Exercise can directly influence brain activity through multiple mechanisms, such as increased oxygenation, enhanced gene expression, decreased stress responses, improved processing via the frontal lobe (The CEO of the brain), and optimized blood flow throughout the brain and body.[8]

We also have data showing that different exercise forms can yield different cognitive-based outcomes, specifically relating low-intensity exercise to improved cognitive processing and attention.[9] High-intensity exercise can also play a critical role in optimizing connectivity between networks responsible for affective and emotional processes. The choice is yours to make.

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Exercise isn’t just important for the body; it’s also important for the mind. It can improve your ability to learn and remember information, specifically, because physical movement increases the production of a protein called Brain-Derived Neurotrophic Factor (BDNF), which is responsible for facilitating long-term changes in neural networks and optimizing connections throughout the nervous system.[10]

A 10-minute walk could be the best way to supercharge your productivity and take a much-needed break from your work. Try it out for yourself and see how you feel!

Find Time to Take a Cat Nap

There’s a reason you sleep a third of your life away: It’s vital for high performance and optimal brain function. And while taking a quick nap when you’re exhausted at work may seem counterintuitive for productivity and hitting work goals, the science backs it up.

Sleep disruption can cause significant cognitive and emotional problems, leading to fatigue, brain fog, and altered mental processing.[11] It’s no longer viewed as an option as research shows how important it is for the formation and consolidation of memories, further enhancing our brain’s abilities to learn and create new ways of thinking.

The importance of getting enough sleep at night is rarely disputed, yet taking a quick nap in the afternoon or mid-day could also prove highly beneficial, especially before a big meeting or after studying material for some time. And since 53% of adults nap regularly, there’s a near 50/50 chance you’re in the camp of viewing afternoon naps as a waste of time.[12]

Short bouts of sleep (around 10 minutes) have been experimentally shown to improve alertness and cognitive performance, lasting for up to an hour following a nap.[13] Once again, taking 10 minutes away from your day to focus on optimizing your brain and body could yield significant dividends down the road towards productivity and success in the office.

Putting It All Together

Effective workers don’t work consistently for 8 hours and clock out at the end of the day. Being efficient doesn’t always mean being consistent, so we need to understand how work takes its toll on the brain and body. Most people possess the ability to put in an 8 hours workday in 5-6 hours, especially when you consider that the average worker only works for 2 hours and 23 minutes out of their 8-hour workday.

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Yes, once again, you read that correctly! The rest of their day is used to search the internet, read articles, look for other jobs, and do whatever else workers can get away with while their bosses aren’t looking.

So, if you’re interested in putting in an entire day of work, use your brain and body to your advantage by creating effective daily habits of success. Using science can vastly improve our outcomes and potentially get us an edge to increasing our future earning power while also avoiding getting unnecessarily exhausted at work.

As always, it will be up to you to make it happen.

“You can have results or excuses. Not both.” —Arnold Schwarzenegger

More on Regaining Energy

Featured photo credit: Joyce Romero via unsplash.com

Reference

More by this author

Dr. Erik Reis

Peak-Performance Leadership Consultant

Here’s What To Do When You Are Getting Exhausted At Work 3 Powerful Ways To Lead By Example At Work 5 Ways to Maximize Productivity While Working From Home

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Published on February 24, 2021

What Is Fish Oil Good For And Can It Give You Energy?

What Is Fish Oil Good For And Can It Give You Energy?

At some point, you’ve probably come across information saying that fish oil is high in omega-3 and is a valuable supplement to take on a regular basis.

However, you may well have been sceptical of this information, as there are so many supplements being heavily marketed today, that it’s hard to know which ones are truly beneficial and which ones are simply a waste of money.

Plus, when it comes to fish oil, you may have heard that it can be a potential source of dangerous levels of the heavy metal mercury due to the industrial poisoning of our air and water over the last few decades.

It’s right to be sceptical about claims from supplement producers, but it’s also wise to know how to distinguish between good, healthy supplements from bad, unhealthy ones.

Personally, having to tackle multiple demands at work (as the CEO and founder of Lifehack) and in my family life (I have a wife and two kids), I started to notice that in the last few years that I was beginning to feel tired easily. When I was younger, I found it relatively easy to cope with these demands; but since hitting 40 years of age a short while ago, I noticed myself tiring quicker than I used to do before. I also noticed that I lacked the ‘get up and go’ that I used to have.

This noticeable decline in my energy levels led me to spend months researching and trying out different methods and supplements to help me regain my previous energy and productivity levels. One method I found that has conclusively worked has been to add fish oil to my daily diet. Quite frankly, it’s made a significant and positive difference to my health and well-being. I can now achieve the things I want to achieve at work, while still having ample energy to enjoy life with my family and friends.

I’ll give you all the information you need to know about fish oil — including whether it’s good for your energy and your brain — so you can make an informed choice on whether to add it to your diet or not.

What Is Fish Oil?

Let’s get started by taking a look at exactly what fish oil is.

Firstly, it’s important not to confuse fish oil with cod liver oil, krill oil or shark liver oil. These are different oils, that would need a different explanation, so in this article I’ll stick to just discussing fish oil.

Fish oil can be consumed either by eating cold-water fish or by taking it in supplement form. It’s derived from the tissues of oily fish such as herring, mackerel and salmon, and is loaded with beneficial omega-3 fatty acids.

Interestingly, fish don’t produce this oil on their own; the oil primarily comes from their consumption of algae and plankton.[1]

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It’s worth noting that the human body does not produce many of its own omega-3 fatty acids. It also can’t make omega-3 fatty acids from omega-6 fatty acids — which are common in our contemporary Western diet.

Extensive research has been done on EPA and DHA, which are two types of omega-3 fatty acids that are found in fish oil. The research to date strongly suggests that these omega-3 fatty acids can offer numerous health benefits when consumed on a regular basis.[2]

Let’s look now at some of these benefits of fish oil, and whether you should choose to consume the oil or not.

Health Benefits of Taking Fish Oil

I’m sure you’re probably thinking… is fish oil good for you?

Fish oil is a wonderful source of omega-3 fatty acids. These fatty acids are actually essential to the proper operation of our brain and body. Without these fatty acids, we’ll always be running below par.

So what exactly are the omega-3 fish oil benefits?

Here are the benefits of fish oil:[3]

  1. Boost brain power and mental clarity
  2. Fight anxiety and depression
  3. Improve sleep
  4. Improve eye health
  5. Promote brain health during pregnancy and early life
  6. Improve the condition of the skin
  7. Ffight age-related mental decline
  8. Fight inflammation
  9. Help with weight loss
  10. Improve risk factors for heart disease
  11. Help prevent cancer
  12. Fight Autoimmune Diseases

Find out more in this article: 11 Benefits of Fish Oil That You Didn’t Know About

Now, you might look at that list and think that many of the health benefits are not directly related to your energy and productivity. But please look again, as any ailment, disease or disorder will definitely impact your overall energy and well-being.

In my research of fish oil, I was surprised to discover that men and women benefit differently from it.

One of the key gender differences is how omega-3 fatty acids affect the ‘stickiness’ of blood. A 2010 trial by scientists from Australia’s University of Newcastle found that EPA and DHA reacted differently in males and females when it came to helping prevent a tendency for platelets in the blood clumping together to form dangerous clots (known as platelet aggregation).

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The scientists discovered that while the combination EPA and DHA both reduced platelet aggregation, there was a gender difference. Namely, EPA was significantly more effective in men, compared with DHA or placebo capsules — while DHA was significantly more effective in women, compared with EPA or placebo capsules.[4]

The University of Newcastle scientists proposed that the differences could be caused by differing interactions between the male and female sex hormones and the two omega-3s (EPA and DHA).

It’s important to note that, despite the gender differences, the study does not undermine the health benefits of consuming fish oil.

Whether you’re a man or a woman, fish oil will help you to stay fit, healthy and energetic.

Where Can You Reap the Benefits of Fish Oil?

If you’re interested in adding fish oil to your diet to help your energy and health, then you have a couple of choices.

Firstly, as you’re probably aware, you can get fish oil directly from eating cold-water fish. Some of the best fish varieties to go for (that supply the most omega-3s) are:[5]

However, if you don’t like the taste of these fish, or you don’t have the opportunity to eat them regularly, then the alternative is to take a fish oil supplement.

In my experience, fish oil supplements vary widely in price, quality and purity. Some of the high-street brands just don’t offer sufficient omega-3 quantities to make them a worthwhile investment.

Personally, and after many months of experimentation, I now take one capsule per day of Infuel Omega 3 Fish Oil Supplement. This premium fish oil is loaded with healthy omega-3 fatty acids with high EPA and DHA content. These fish oil pills benefits include:

  • Promoting brain health
  • Improving heart health
  • Maintaining healthy bones and joints
  • Improving skin tone and texture
  • Enhancing sleep
  • Boosting energy and well-being

I recommend that you give Infuel Omega 3 Fish Oil a try. It’s only $12.95 for 60 soft gels, with each gel containing a generous 1,200mg of high-quality fish oil providing 720mg of omega-3s.

I believe it will make a positive and significant difference to the way you tackle your work and home life. You’ll have the mental and physical strength to overcome whatever challenges life throws at you.

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Try it and see for yourself the many benefits of fish oil supplements.

If you’re looking for more options, check out this article: 5 Best Fish Oil Supplements to Buy For A Healthier Brain

How Much Fish Oil Should I Take Daily?

Whether through eating fish or taking a supplement, there is an optimum amount of fish oil that you should take on a daily basis. (I’ll answer the question ‘So how much fish oil is too much?’ in a moment.)

Of course, this will vary from person to person. A small child will obviously need less than a 6-foot man, for instance.

So how much fish oil is too much?

As a general rule, if you’re eating two to three portions of oily fish a week, then you will be ingesting a healthy amount of omega-3 fatty acids. But if you don’t eat much fish, then supplementation is definitely the way to go.

Currently, there isn’t an agreed standard for how many omega-3s we should consume each day, but suggestions range from a fish oil daily dosage of 500mg to 1,000mg.[6]

You may also want to look at this fish oil dosage chart created by Omega 3 Innovation:[7]

    *Level of EPA/DHA depends on the species, time of year, how the fish is prepared, whether it was farm raised or wild caught, etc.

    Questions you might have at this point: ‘Can you consume too much fish oil?’ and ‘Are there omega-3 fish oil side effects?’.

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    According, to the Food and Drug Administration (FDA), omega-3 supplements containing EPA and DHA are safe provided doses don’t exceed 3,000 mg per day.

    However, the European Food Safety Authority (EFSA) has a different position, stating that doses up to 5,000 mg per day from supplements is safe.

    It’s important that you stick to these cautions as excessive intake of omega-3s can cause blood thinning in some people. It’s because of this that many organizations recommend people who have surgery planned stop taking omega-3 supplements 1–2 weeks beforehand.[8]

    There’s also the risk of taking too much Vitamin A, which can be toxic in high doses and lead to liver problems and hair loss. It may also harm unborn babies, so pregnant mothers should avoid fish oil and Vitamin A supplements.[9]

    Personally, given that 5,000 mg of omega-3s has never been shown to provide any added benefits, I strongly advise you to stay within the safe intake limits. It will protect your health — and your bank balance!

    What’s the best time to take fish oil?

    Feel free to take it every day. It can also be consumed at any time of the day.

    Having said that, you might want to split your daily fish oil consumption into two smaller doses — one for the morning, one for the evening. This can help reduce any potential acid reflux and indigestion effects that you might get from consuming the oil.[10]

    Fish Oil Can Be Your Energy-Boosting Friend

    I hope this article has helped you to see some of the amazing health benefits that consuming fish oil on a regular basis can bring; and answered your questions such as: ‘Why take fish oil?’ and ‘When to take fish oil?’ and ‘How much fish oil per day?’.

    For me, having taken fish oil supplements for several years now, I’ve definitely noticed a major uptick in my overall health and well-being. I have way more energy than before. Plus I feel more physically and mentally resilient that I’ve done in a very long time.

    I’d encourage you to try consuming fish oil for a few months (unless you’re pregnant or going into surgery) to see the positive effects for yourself.

    I’m confident that after a few months — you won’t want to stop taking it!

    Featured photo credit: Caroline Attwood via unsplash.com

    Reference

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