Are you drained and worn out? Do you have a hard time getting through the day? If this is the case, you’re not alone. Millions of individuals all across the globe are experiencing similar feelings. There are measures you can do to increase your energy and make you feel less tired, so don’t be discouraged. Let’s get started now if you want to feel more energized!
Contact Your Primary Care Provider
First and foremost, we must rule out any medical conditions that may be causing fatigue. So, your primary care provider should be the first person you see if you’ve been feeling exhausted for some time.
They should run some tests, including a thyroid test, since an underactive thyroid may lead to exhaustion. You should also be checked for anemia, which may leave you completely depleted of energy and strength. If your fatigue is relatively new, consider testing for mono or other viruses.
Check For Adrenal Fatigue
Do you always feel exhausted and worn out, despite enough sleep? Do you have a taste for salty foods? Perhaps you’ve visited your PCP, and they told you that you’re basically fine. However, you know in your gut that you’re not.
Some doctors may diagnose you with adrenal fatigue. Of course, we must tell you that many experts don’t believe in it – but that’s perfectly ok. We, here at The Knew Method, believe in it, and we could test for it.
Adrenal fatigue is thought to occur when our adrenal glands are unable to meet the demands of a continuous fight or flight forced by prolonged stress. When you are faced with stressful scenarios, your adrenal glands respond by producing cortisol to assist your body in preparing for a potentially dangerous event. However, if this condition persists for whatever reason, adrenals will eventually wear down. Because of this, they are unable to cope with stressful situations effectively.
Adrenal fatigue sufferers then seek assistance to get through the day. When you’re experiencing a crash, you look for sweets and caffeine to help you get over it, correct?
Now, let’s discuss caffeine.
Caffeine
We are well aware that coffee provides energy. However, did you know that it can also cause you to crash? Let’s take a look at how caffeine works in order to understand why it might actually increase your fatigue over time.
Caffeine increases cortisol levels, which makes you more alert and jumpy. It also raises cortisol levels, which can lead to adrenal fatigue. When the caffeine wears off, you will feel worse than when you started.
Caffeine prevents the chemical adenosine from working. Adenosine is produced in your body and makes you sleepy. Adenosine builds up gradually during the day until you feel tired at the end of the day. When caffeine enters your system, it blocks receptors where adenosine binds. However, production does not stop.
In a nutshell, this is what happens: you get a short-term high that then crashes. So now you’re weary in the middle of the day and dragging yourself along.
Caffeine can also keep you awake at night. If you drink caffeine in the afternoon or evening, its effects can last into the night. You may have trouble falling asleep or a restless night, which will leave you feeling fatigued the following day.
We are not opposed to caffeine. We’re only saying that if you’re exhausted during the day or unable to sleep at night, the very item you believe you want for energy may really be draining you.
Sugar
Sugar is one of those things that people who are tired reach for. When you get that afternoon drag, you reach for a cup of coffee and a sweet snack. However, When you eat sugary foods, your body has to produce more insulin to keep the sugar levels consistent. This can lead to a sudden drop in energy levels, known as hypoglycemia or a sugar crash.
It’s similar to caffeine in that you experience a burst of energy, followed by an energy crash. And while it may not be actual sugar that is causing this effect, foods high in starch or simple carbohydrates can also have the same impact. This includes typical snack foods like cereals and sandwiches, as well as other starchy carbs like pasta.
Things You Can Do To Increase Energy
There are lots of things you can do to increase energy. Sleep is important, and so is getting enough exercise. Cold showers can also help to increase energy levels, as can eating the right foods at the right time. If you find yourself feeling tired during the day, try one of these things to give yourself a boost.
Sleep
Sleep is important for energy levels, but sometimes it can be hard to get enough. If you’re struggling to sleep at night, there are a few things you can try. First, set a regular bedtime and stick to it as much as possible. This will help your body get into a sleep rhythm. You should also avoid caffeine and alcohol before bed, as they can make it harder to fall asleep. If you’re still having trouble, consider talking to a doctor about sleep disorders. With some effort, you can get the sleep you need to feel energetic and refreshed every day.
Cold showers
Cold showers are one of the most effective things you can do to increase your energy. The benefits of cold showers are numerous, and they range from improving circulation to boosting your mood.
Cold showers also activate feel-good hormones by stimulating dopamine and the immune system, which leaves you feeling invigorated and wide awake.
If you’re looking for a way to wake yourself up in the morning, or if you’re just trying to increase your energy throughout the day, taking a cold shower is a great option. It might not be the most pleasant experience, but it’s definitely worth it!
If you’re not used to cold showers, start slowly by turning the temperature down a little bit each day. Eventually, you’ll be able to take showers that are completely cold, and you’ll feel the benefits of increased energy and mood. Give it a try!
Movement
If you do something, it turns out that it can immediately give you energy. It might sound strange, but moving more can indeed help give you more energy through several mechanisms.
First, it can help improve your circulation. When you move more, your heart pumps blood more efficiently throughout your body and to your muscles. This improved circulation helps deliver oxygen and nutrients to your cells, which helps them function better. Finally, exercise releases endorphins, which have mood-boosting effects that can give you more energy.
So if you’re feeling sluggish, try getting up and moving around a bit. You might be surprised at how much it can help! Just make sure not to overdo it – too much exercise can actually lead to fatigue instead of preventing it. But a light exercise can give you a nice energy boost.
Timing Your Food Consumption
Intermittent fasting is not only great for regulating sugar levels but also helps boost energy levels. When you fast, your body is able to use stored energy more efficiently. Fasting also helps improve mental clarity and focus.
Moreover, if you’re looking for an energy boost, try eating smaller meals more frequently throughout the day. This helps to keep your metabolism going and provides sustained energy levels. Avoid sugary foods and drinks as they can cause a quick spike in energy followed by an inevitable crash. Instead, focus on complex carbohydrates and healthy fats, which will give you lasting energy.
And finally, make sure you’re staying hydrated! Dehydration can lead to fatigue and low energy levels. Drink plenty of water throughout the day and avoid caffeine after lunchtime to ensure you get a good night’s sleep. By following these simple tips, you’ll be sure to have sustained energy levels all day long!
Bottom Line
Feeling drained and exhausted is no fun, but thankfully there are ways to increase your energy. If you’re not sure what’s causing your lack of energy, contact your primary care provider for a consultation. Once you have an idea of what might be wrong, it will be easier to find the right solution.
We hope the tips we’ve shared have given you some ideas on what might work for you. If you want more individualized help in boosting your energy, don’t hesitate to reach out to us. Our team would be more than happy to assist you in feeling more energetic and vital.
