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30 Of The World’s Most Breathtaking Hiking Trails You Must Visit

30 Of The World’s Most Breathtaking Hiking Trails You Must Visit

Hikers brave the harshest climates, the highest peaks and most forbidding terrains to experience the Earth like no others possible could. Whether they are traversing canyons, climbing mountains or crossing moors, hikers know what it is to have adventure.

Below are 30 fantastic hiking trails that will challenge, beguile and enthuse even the most novice hikers!

1. The Narrows, USA

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    Carved throughout millennia by the Virgin River, The Narrows in Zion National Park provide breathtaking scenery throughout it’s 26km (16 miles). More than half of this hike takes place in the river, including some areas in which you may need to swim, but it can be completed in just one day and you can dry off at one of the twelve camping grounds throughout the park.

    How to get there: This hike through the Virgin River actually starts at The Chamberlain Ranch found about 20 miles from Zion National Park’s East Entrance. For detailed directions and maps, download Zion Adventure’s brochure.

    2. Pays Dogon, Mali

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      Without a doubt, Pays Dogon is one of Africa’s most scenic places which is why so many hikers choose to hike through the breathtaking landscape, which can take up to ten days. Known as ‘the land of the Dogon people’ hikers visit ancient cliff dwellings and Dogon villages as they traverse the peeks.

      How to get there: To get anywhere in Dogon Country, it is essential that you hire a driver or a car, which you will then have to drive to the one of the hiking start villages Kani-Kombolé, Djiguibombo, Endé, Dourou or Sanga. For a better idea of Dogon Country, check out this interactive map.

      3. The Haute Route, France & Switzerland

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        Starting in Chamonix, France and ending in Zermatt, Switzerland visitors to The Haute Route will experience the very best areas of The Alps available to hikers. Although there are varying routes between summer and winter, either hike will take around two weeks to complete and is only for the fitter hikers among us.

        How to get there: Book a hotel in or near Chamonix, France and ensure you are booked on a trip with a guide who will lead the hike. Your guide, and possibly your hotel as well, will provide you with all the extra information you will need.

        4. GR20, France

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          Remaining in France, the GR20 trail in Corsica is a legendary hike spanning 168km (104 miles). Built in 1972, this trek will direct you through Calenzana, Balagne and ends in Conca, north of Porto Vecchio. On your way you can expect rickety bridges, mountains, ice, rivers, forests, bogs and an experience like no other.

          How to get there: Calenzana is situated near Calvi, which is easy to travel to from the Saint Catherine airport or local ferries. To travel from Calvi to Calenzana simply take a bus!

          5. Inca Trail, Peru

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            At 33km (20 miles) this trail may seem tame in comparison to those listed above, but you can’t blame to ancient Incas for not meeting our modern day hiking demands. On this trek you will walk through The Sacred Valley of Machu Picchu an ancient wonder of the world like no other on Earth.

            How to get there: Access to the Inca Trail is strictly controlled so it is essential that you book with a tour guide months in advance. When the time comes for you to travel to Peru, fly to Cuzco and then catch a train to either Aguas Calientes, the prime access point to Machu Picchu where many choose to stay overnight or go straight to Ollantaytambo in The Sacred Valley. Your tour guide will most likely be in contact with your throughout your travels and ensure you find the actual trail.

            6. Everest Base Camp, Nepal

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              The first of our intense mountain climbs, Nepal’s Everest Base Camp reaches dizzying heights of 5,545m (18,193ft) at Kala Pattar and takes three weeks to complete. Accompanied by Sherpa people of the Solu Khumbu you will be expected to traverse valleys and mountains in order to bask in the unique and beautiful scenery.

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              How to get there: If you are planning to begin your trek from Nepal, fly from Kathmandu to Lukla Airport which is close to Sagarmatha National Park. If you have booked a guide, they will most likely accompany you from the airport.

              7. Indian Himalayas, India

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                Far less popular than The Alps or Everest, The Indian Himalayas’ trail in Himachal Pradesh is a hike for true adventurers. This remote trek will see you travel for 24 days from Spiti to Ladakh, teetering on cliff edges and reaching dizzying heights.

                How to get there: There are 12 districts in Himachal Pradesh, and you are aiming for Spiti in Lahaul and Spiti. To get there most people enter through Manali, which you can reach via plane from Delhi or train, towards Rohtang Pass using the eastbound rounds that lead to Kaza. There are bus services that start in Manali, or you can drive which will take about eight to ten hours.

                8. Overland Track, Australia

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                  Situated in Tasmania, The Overland Track is 80km (50 miles) long and takes about six days to complete. Whilst trekking between Cradle Mountain and Lake St Clair – Australia’s deepest natural freshwater lake – you will see mountains, lakes, moors, forests, waterfalls and Mt Ossa.

                  How to get there: By the far the easiest to get to so far, all you need to do is get to the Cradle Mountain Visitor Centre where buses will transport you to the start of the track. Both Cradle Mountain and Lake St Clair are within up to four hours travelling distance from many main towns like Davenport, Burnie and Launceston.

                  9. Routeburn Track, New Zealand

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                    On New Zealand’s South Island there is the far less demanding Routeburn Track, which stretches over 32km (20 miles) and takes just three days to complete. Found at foot of The Southern Alps, the most difficult element of this hike will be getting a spot on the team as numbers are extremely limited.

                    How to get there: Many hikers choose to depart from Queenstown and begin the walk from the Routeburn Shelter. Queenstown is accessible via plane, bus and car.

                    10. Baltoro Glacier & K2, Pakistan

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                      You may have heard of the world’s second-highest mountain K2 previously, but did you know you can actually hike along it’s icy foundations and climb it’s peak? This 15 day hike will take you through and over Paiju (6,610m, 21,686ft), Uli Biaho (6,417m, 21,053ft), Great Trango Tower (6,286m, 20,623ft) and finally K2 (8,611m, 28,251ft).

                      How to get there: As with most things in Pakistan, you must begin in Islamabad. It is recommended that hikers stay in Envoy, Shalimar or Royal Inn but of course the ultimate choice is up to you.

                      You will then fly or drive to Skardu, where you will be driven in a Jeep to Askolie, the last village on route, where your trek will finally begin.

                      11. Tongariro Northern Circuit, New Zealand

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                        Also known as ‘The New Zealand Great Walk‘, this trek takes place on the northern island of New Zealand and will take you four days to complete the 49km (31 miles) circuit around Mount Ngauruhoe.

                        How to get there: Many people choose to begin from the village of Whakapapa where the Department of Conservation asks that you leave your vehicle and instead take a $15 shuttle. There is an air field at the base of Whakapapa, which you can fly into from Aukland.

                        12. Fitz Roy Trek, Argentina

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                          Mount Fitz Roy can be concurred using various routes, with the average hike measuring around 64km (40 miles). Each route ensures glorious views of Patagonia that cannot be experienced unless you take this trip on Fitz!

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                          How to get there: There are numerous treks that you can partake in here, so before you set off make sure you’ve decided on a route. You will need to travel to El Chalten, the gateway to Mt. Fitz Roy, which is reachable by bus from either El Calafate or San Carlos de Bariloche.

                          You can reach either of these places by plane, however El Calafate is by far the easiest of the two.

                          13. Cinque Terre, Italy

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                            At just 12km (7.5 miles), this trek is more like taking a walk along the stunning Western Italian Coast. You will traverse this beautiful scenery and travel through five Italian towns, so if you’re looking to experience some extraordinary culture, this is the hike for you.

                            How to get there: You can reach Cinque Terre via plane, train or car but you will have to walk or catch a train to the first village Corniglia to begin your trek.

                            14. Santa Cruz Trek, Peru

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                              Out shined only by the Inca Trail, The Santa Cruz Trek is one of Peru’s most popular walks. Over four days you can expect to see rivers, lakes and mountains that would otherwise go unseen by human eyes.

                              How to get there: It is best to hire a guide for this trek as travelling independently can limit your experience. As this trek begins in Huaraz, which is situated in Cordillera Blanca’s Huascarán National Park, you will need to take a coach from Lima (Movil Tours, Ormeño, Cruz del Sur and CIAL are the most frequently used companies).

                              15. Torres del Paine Circuit, Chile

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                                Ten days, 83km (52 miles) and immense scenery: that’s what you can expect from Chile’s number one hiking destination. Traverse the Torres del Paine mountain range and experience the real wonder of the South American continent.

                                How to get there: Having flown into El Calafate, you must take a six hour bus journey to the town of Puerto Natales to catch another two hour bus to the Torres Del Paine National Park. There will be many guides available to take you on this hike at the National Park, or you can book in advance.

                                16. Desert Trek to Petra, Jordan

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                                  High up on bucket lists around the globe, The Kingdom of Petra is a destination most of us would like to see. But the real question is: how are you planning to get there? Do you take the boring, air-conditioned coach or the awesome 7 day, 80km (50 miles) hike across the desert? Tough decision.

                                  How to get there: First of all you must fly to Amman,  Jordan where you will catch a bus to Madaba where you will meet your tour group. You will be escorted via coach to Dana where your hike will begin.

                                  17. Kungsleden, Sweden

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                                    Otherwise known as ‘The King’s Trail‘, this hike spans an incredible 434km (270 miles) of untouched European country, and in the winter it becomes a ski trail.

                                    How to get there: To begin this hike you must first reach Abisko, which is about 25 hours from Malmo and 13 hours from Stockholm. There are also daily trains from both Lulea and Gallivare, which are both reachable by air.

                                    18. West Coast Trail, Canada

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                                      Situated on Vancouver Island, this 75km (47 miles) long trail along the southwestern coast was originally carved in 1907 to help locals save shipwreck survivors. Now it’s primary use is allowing hikers to experience the real, coastal wilderness of Canada.

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                                      How to get there: You can begin The West Cost Trail from many starting points, easiest of which is Pacheena Bay Trailhead, which can be reached by plane and ferry.

                                      19. Sarek National Park, Sweden

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                                        Famous for it’s 1,220 square kilometres (760 square miles) of untouched terrain, Sweden’s Sarek National Park is the perfect place to go hiking and exploring at your own pace and using your own route.

                                        How to get there: Situated in the extreme north of Sweden, Sarek National Park actually shares a border with Kungsleden and can be reached using a similar route.

                                        20. Muliwai Trail, Hawaii

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                                          Image Credit: Unreal Hawaii

                                          Regarded as the most rigorous hike in Hawaii, the 28km (18 miles) Muliwai trail will see you pass through the Waipi’o and Waimanu Valleys, as well as a black sand beach.

                                          How to get there: To begin this trek you will need to reach the city of Honoka’a which is relatively close to Hilo International Airport. From the airport you can catch a bus or rent a car to reach Honoka’a, which will take just over one hour.

                                          21. Croagh Patrick, Ireland

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                                            At just 4km (3 miles), this Irish hike is an easy walk for beginners who want to see the beauty of the world that can only be experienced through hiking, but don’t want to die in the process. Croagh Patrick should take you about four and a half hours, and offers incredible views of beautiful Ireland.

                                            How to get there: Croagh Patrick can be found in County Mayo’s Westport, which is very easy to travel to by catching a train from Dublin.

                                            22. Grindelwald, Switzerland

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                                              Although it’s largely considered as a tourist destination, Grindelwald actually offers prime hiking for beginners! There are around 290 km (180 miles) of trails that you can pick and choose from, some lasting a day and others a week, so this is the perfect destination for some light adventure.

                                              How to get there: Many travellers simply catch a train or drive from Interlaken which accessible through numerous main Swiss cities including Zurich and Geneva, although in summer you can even hike there.

                                              23. Appalachian Trail, USA

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                                                Spanning 3540km (2,200 miles) and 14 states, the Appalachian hike will truly test your trekking skills like no other American trail. If you’re looking to up your game significantly then this is the trek for you. The great part though, is that you can brave the entire length of the trail or choose chunks to explore more easily.

                                                How to get there: The majority of visitors arrive via car as there are numerous, cast parking lots. If you wish to trek from North to South you’ll want to head for Baxter State Park.

                                                24. Zillertal Alps, Austria

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                                                  As you may imagine, the Austrian Alps offer numerous hiking trails for everyone and at varying levels of expertise. Arguably the most popular of the Austrian Alp walks is the Berliner Höhenweg, which should take you about seven days to complete.

                                                  How to get there: If you are planning to traverse the Berliner Höhenweg, you will need to get to Innsburg which is easy to get to via train, plane or car.

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                                                  25. North Drakensberg Traverse, South Africa

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                                                    Regarded by many enthusiastic hikers, explorers and survivalists as one of the best hiking trails on Earth, this  64km (40 miles) walk sits between The Kingdom of Lesotho and South Africa, offering unique views of the African landscape.

                                                    How to get there: Most people begin their trek at The Sentinel and work their way south because this is the easiest place to get to. You can travel by car along the N3 highway, fly into Durban Airport and catch the Baz Bus.

                                                    26. Cape Wrath Trail, Scotland

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                                                      Perhaps the hardest trek the United Kingdom has to offer, the hiking trail across Cape Wrath will take even an experienced hiker twenty days to complete as it spans 321km (200 miles).

                                                      How to get there: Beginning at Fort William, this trail is quite easy to get to using coach services or trains available from numerous cities including Glasgow and Edinburgh.

                                                      27. Simien Mountains National Park, Ethiopia

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                                                        Filled with more hiking paths than roads, The Simien Mountains National Park has a vast array of hiking trails available for all levels of hikers.

                                                        How to get there: Located in the Semien (North) Gondar Zone of the Amhara Region, The Semien Mountains are accessible via air or their a vast number of bus routes from all over Ethiopia,  including Addis Ababa or Bahir Dar.

                                                        28. Polar Route, Greenland

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                                                          Otherwise referred to as The Arctic Circle Trail, this 160km (100 miles) long hike will take you from Kangerlussuaq to one of the most remote places of Earth Sisimiut via the world’s second largest glacier.

                                                          How to get there: As you may imagine, The Polar Route is a little tricky to reach. However, Kangerlussuaq Airport can be reached by planes scheduled by Air Greenland, which usually depart from New York.

                                                          29. Kalalau Trail, Hawaii

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                                                            Although it is only 35km (22 miles) long, this trail along the Na Pali Coast in Kaua’i has been known to be as dangerous as it is spectacular. So, book with care!

                                                            How to get there: The island of Kaua’i can be reached via plane and the starting point Ke’e Beach is easily reached on foot, using public transport or by taxi.

                                                            30. Cordillera Apolobamba, Bolivia

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                                                              Rarely braved and barely conquered, the Cordillera Apolobamba is 104km (65 miles) long and takes around five days to complete. Situated close to the Peruvian border, this Bolivian masterpiece offers spectacular views and a unique experience.

                                                              How to get there: Bolivia’s capital city La Paz is accessible through many airports, from here you can arrange transport to Pelechuco which is situated right in the centre of the Cordillera Apolobamba mountain range.

                                                              Featured photo credit: Beamer Trail via flickr.com

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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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