Natural ways to feel less fatigued

In an increasingly busy world, many of us find that we often feel tired and drained. But luckily, there are many natural ways to give your energy levels a boost.

Sleep

Sleep is one of nature's best remedies for beating fatigue. A natural remedy such as Bach Flower Mix 47 is formulated with a combination of pure Bach Flower essences to help you relax and sleep better. Here are some other tips to try:

• Gradually wind down and relax in the evening. Try taking a warm bath, reading a book or listening to a calming podcast.
• Establish a good sleep routine. Make an effort to get up at the same time every day, even at the weekend.
• If you need to catch up on sleep, go to bed earlier.
• Avoid alcohol, heavy meals, exercise and screens for a couple of hours before bedtime.
• However exhausted you feel, try to avoid napping during the day.

Foods to beat fatigue

Focus on fresh foods that are rich in nutrients to help boost your energy levels.

Some foods to include:

Eggs

As well as being rich in protein, whole eggs are also a source of healthy fats. Fat provides energy and also helps the absorption of vitamins.

Bananas

Bananas are an excellent source of carbs, fibre and potassium. This fantastic combo offers long-lasting energy, especially helpful before and during exercise.

Almonds

Packed with fats, fibre, protein, magnesium and vitamin E, almonds increase energy levels and are ideal for snacking while on the go.

Watermelon

Not drinking enough water can also cause exhaustion, so boost your hydration with watermelon. As well as being over 90% water, this delicious fruit contains a wide range of vitamins and minerals.

Kale and spinach

Red blood cells carry essential oxygen around the body for energy. These cells contain iron, so low levels of iron can cause feelings of tiredness. Dark green leafy vegetables such as kale and spinach are rich in iron, vitamins, and antioxidants. Try a combination of baby spinach and kale leaves in a salad.

Chia seeds

Chia seeds are an excellent source of fibre, protein and fat. They can help stabilise blood sugar levels - spikes and dips in blood sugars are another possible cause of tiredness.

Oats

Oats are rich in complex carbohydrates and fibre. The body rapidly breaks down refined carbohydrates such as sugar for a quick energy boost. Complex carbs take longer to process, so they offer a long-lasting energy source.

Foods and drinks to avoid

Sugary foods and drinks can provide a temporary spike in energy, but this can lead to a dip soon after.

Some foods that could increase feelings of fatigue include:

• White bread
• Cakes and biscuits
• Honey, syrups and jams
• Highly processed foods such as crisps

Limit alcohol

Alcohol can have a sedative effect and make you feel sleepy. For this reason, many people believe that an alcoholic "nightcap" will help them to sleep better.

But drinking alcohol just before bedtime can interfere with your sleep and lead to you feeling even more fatigued. While a nightcap can make you drop off to sleep quickly, you may find you wake up after just a couple of hours and then find it hard to fall asleep again.

Alcohol is also a diuretic, so if you drink late in the evening, you may find that your sleep is disturbed because you have to get up to pee. So if you want to enjoy alcohol, try to keep to the recommended guidelines of 14 "units" per week and avoid drinking near bedtime. (A "unit" is a glass of wine, a measure of spirits or one beer).

Exercise to increase energy

Exercise is an effective way to beat fatigue. If you don't feel you have enough energy to get to the gym, it's best to start slowly with a few gentle exercises. If you're new to exercising, low-intensity workouts can offer good results in providing an energy boost and reducing fatigue, especially for people who have been relatively sedentary.

Yoga

Yoga is an excellent example of low-intensity exercise that can increase energy and boost your mood. Yoga exercises focus on breathing and stretches, forcing you to slow down. The routines can be adapted to all levels of ability and fitness.

Go for a walk

Next time you feel exhausted, take a walk instead of napping or reaching for a sugary snack. Walking is a fantastic form of low-intensity exercise. And being outdoors in the fresh air, where you're surrounded by nature, is refreshing and gives an immediate increase in energy.

Stop smoking

Cigarette smoke is very harmful: it increases the risk of many health conditions such as cancer, stroke and heart disease. Smoking also makes your lungs less efficient, which can gradually reduce the quantity of oxygen carried around your body, causing fatigue.

So if you smoke, the single most effective thing you can do to beat fatigue is to quit. Some people find switching to e-cigarettes or nicotine gum can be helpful when trying to stop. Your doctor can advise on the method of support that will suit your best.

Let in the light

Bright light in the morning is nature's way of getting us up and ready to face the day. So when you go to bed, leave your bedroom curtains open a little so that daylight filters in and wakes you up gradually. Do you feel more fatigued during grey winter days? The light from a daylight lamp can be beneficial if you feel exhausted and dejected when natural light is in short supply.

Sources:

https://www.webmd.com/balance/guide/boost-energy

https://www.nhs.uk/live-well/quit-smoking/take-steps-now-to-stop-smoking/

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