6(SIX) REASONS WHY YOURE ALWAYS TIRED Sleep isnt the only thing sapping your energy. Little things you do (and dont do) can exhaust you both mentally and physically, which can make getting through your day a chore. Here, experts reveal common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in your step. 1.You skip breakfast: The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and youll feel sluggish. Eating breakfast is like starting a fire in your body by kick starting your metabolism, I recommend a breakfast that includes whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat yogurt. 2.You dont drink enough water: Being even slightly dehydrated as little as 2% of normal fluid loss takes a toll on energy levels. Dehydration causes a reduction in blood volume, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day. 3.You skip exercise when youre tired: Skipping your workout to save energy actually works against you.People who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks. Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time youre tempted to crash on the couch, at least go for a brisk walk, you wont regret it. 4.Youre not consuming enough iron: An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. It makes you tired because less oxygen travels to the muscles and cells, says Goodson. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. Note: an iron deficiency may be due to an underlying health problem, so if youre experiencing these symptoms of iron deficiency, you should visit your doc. 5.Youre a perfectionist: Striving to be perfect which, lets face it, is impossible, makes you work much harder and longer than necessary. You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction. We recommend setting a time limit for yourself on your projects, and taking care to obey it. In time, youll realize that the extra time you were taking wasnt actually improving your work. 6.You rely on caffeine to get through the day: Starting your morning with a java jolt is no big deal,in fact, studies show that up to three daily cups of coffee is good for you but using caffeine improperly can seriously disrupt your sleep-wake cycle.Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates.Consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.Thanks for reading. ( Remember to Add your friends and families to our famous group or page to benefit from our health awareness) https://facebook/groups/noelanddy/... WE WISH YOU ALL A HEALTHY LIFE .... !!!# The Know your health Medical Team # !... KNOW YOUR HEALTH...BE HEALTHY ...)))
Posted on: Sun, 28 Sep 2014 06:39:54 +0000
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