Do you struggle to wake up when the alarm rings?
Has the stress of the pandemic sapped your energy levels hard?
Does tiredness strike when you can least afford to be down?
Up to 45% of our fellow citizens experience fatigue, including a staggering 38% of workers. While we might like to think otherwise, it’s not an affliction reserved for the aged or infirm.
Sadly, as an article published in the Journal of Psychosomatic Research noted, “Fatigue can be overwhelming, debilitating, and lead to a sustained sense of exhaustion.”
While this serious symptom can wreak havoc on your quality of life and mojo, finding relief can be challenging. Health professionals can be at a loss to identify the root cause when a concrete diagnosis is not identifiable. This is because the underlying drivers can be complex and vague; a side effect of the way we live modern life.
That’s the bad news! The good news is that there is a lot you can do to reenergize your body and regain your vitality. Here are our top six tips…
1. Prioritize sleep
Do you skip sleep because well, life?
Do you push yourself to work or “do” until late only to rise in the morning and repeat?
Sleep is a requisite for a healthy life. Unsurprisingly, it is also required for abundant energy. Sufficient slumber optimizes brain function and body physiology whereas poor sleep has negative short and long-term consequences.
For example, as the study, Short- and long-term health consequences of sleep disruption, found, insufficient sleep not only leads to fatigue, it increases “stress responsivity; somatic problems; reduced quality of life; emotional distress; mood disorders and other mental health problems; cognition, memory, and performance deficits; and behavior problems in otherwise healthy individuals.”
In short, lack of sleep makes us grumpy, easily irritated, vague, and moody. We perform poorly and we feel zapped.
To improve the quality of your sleep:
- Implement a healthy sleep routine and stick to it. Go to bed and wake at the same time each day.
- Ready your boudoir. Ensure your bedroom is completely dark, slightly cool, and quiet. Choose a comfortable, supportive mattress and pillow. Use quality linen.
- Turn off your TV, phone, tablet, and eReader at least 90-minutes before you retire.
- If worried, speak to your health professional about potential sleep-disrupting conditions.
2. Reduce stress
You might already have imagined that fatigue and perceived stress are linked. (They are.) But what can you do to calm the frazzle?
As you will have found after a long luxurious sleep, shuteye soothes stress. Use the tips in point one to improve your chances of sleeping soundly.
Organize your day. Forgotten appointments, feeling under the pump for a deadline, or running around like a headless chicken are exhausting! It wastes energy and diminishes productivity. Instead, plan your days. Use a digital or old-fashioned organizer. Schedule sufficient time for tasks and remain on-point. Remember to program in rest periods to recoup your mojo.
Practice deep, long breaths. Have you noticed that when stressed, you hold your breath or that your breath becomes more shallow? This is common; it’s part of the stress (sympathetic) response. To help turn down this sympathetic reaction, become consciously aware. Take long moments to inhale energizing oxygen into your lungs. Breathe in… two… three. Hold. Breathe out… two… three. Hold, then repeat.
Learn and practice mindfulness and meditation. To find out how these two simple, free practices can supercharge your health, life and vitality, read our post on the topic here.
A well-balanced diet and regular exercise are also great stress-busters. Yes, they boost energy too…
3. Enjoy a well-balanced diet
As the saying goes, “You are what you eat.” Or, as a 2020 article put it, “Fatigue mirrors the exhaustion of the physiological reserves of an… individual.”
If you don’t eat well, you won’t feed the tissues and organs well. So, instead of firing on all cylinders like a primed Lamborghini, you’ll cough and splutter along like an old, unloved Toyota Corolla.
Aim for at least five portions of fruit and vegetables each day; variety is perfect as different produce contains different nutrients. Leafy greens, Brassica including broccoli, cabbage, cauliflower, kale, and mustard spinach, and produce that is vibrantly colored like blueberries, raspberries, and pomegranates are ideal.
Include low glycemic load choices like beans, lentils, peas, and corn. These moderate blood sugar levels for sustained energy supply. (No mid-afternoon crashes!)
Consume sufficient protein. This macronutrient provides the building blocks of muscle tissue, which is essential for a healthy metabolism. Beans, fish, free range eggs, grass fed meats, nuts, and turkey are good options.
4. Exercise regularly
To refer to another saying, “You must use energy to make energy.” That’s why when you feel tired, standing up and moving around can clear the mind and restore energy to a fatigued body.
Being physically active has been shown to aid depression, fatigue, and quality of life. It’s a simple way to keep your physiology fired up.
Tip: Just remember to also schedule sufficient rest!
5. Stay hydrated
How much water do you drink each day?
Many people need to drink more water but for some reason skip this need until the body screams, “Drink!” Yet both common experience and research shows we must remain hydrated.
As the article, Water, Hydration and Health, said, dehydration leads to “reduced endurance, increased fatigue, altered thermoregulatory capability, reduced motivation, and increased perceived effort.”
The loss of water balance, then, is physically and psychologically tiring.
While dependent on aspects like the intensity of exercise, body size, how much you sweat, and medications, aiming for around eight to ten glasses of unadulterated water is helpful.
6. Supplement with HyperBurn
Sufficient sleep, stress reduction, a well-balanced diet, regular exercise, and remaining hydrated are key. But they may not be enough; you might need a boost. High-quality supplements allow you to do this safely.
HyperBurn contains energizing ingredients that our customers love!
Bitter orange extract, capsicum extract, gamma-butyrobetaine, l-Theanine, Huperzine A 1%, caffeine anhydrous and dicaffeine malate, and l-carnitine tartrate and acetyl-l-carnitine work together synergistically to increase physical and mental energy in a multitude of ways.
As Fiona B. said, “I have more energy and have been restarting my exercise journey which this product has helped me achieve!”
To grab yours, visit our HyperBurn product page here. Try our New Flavor - Sour Gummy Worms (You’re going to love it!)
The Energizing TakeawayLife can be tough. Excess stress, poor sleep, an unhealthy diet, being sedentary and dehydration can suck the energy from your body and mind. Focusing on reversing these problems will recoup your vitality.
Plus, HyperBurn will assist you in the early troublesome stages, where making change itself can feel exhausting. This science-backed formula will also provide ongoing support so you can live well, naturally.