Beat Fatigue and Boost Your Energy This Summer

Many of us experience bouts of exhaustion, burnout and lack of energy. Fatigue can be a normal and important response to physical activity, stress, boredom or a lack of sleep. One of the more common causes of fatigue is lifestyle. There are several habits we can implement and a few we can remove from our daily life to reduce fatigue and take on each day recharged.

Energy Boosting Habits to Start

• Control stress: Stress can drain much of your energy. Identify your stressors and introduce relaxing activities into your day such as mind-body movement, taking breaks, and deep breathing to help manage longer bouts of stress.
• Move more: Exercise and movement breaks throughout the day can help increase your energy. It can be as simple as a quick stretch break.
• Eat for energy: Include protein, whole grains and fiber-rich foods into your meals and snacks. These foods take longer to digest and will release energy gradually compared to foods high in sugar, which can cause a spike in energy and a crash that soon follows.
• Watch caffeine intake: Caffeine can increase alertness, but it can also cause some trouble sleeping. Avoid consuming large amounts in the afternoon to prevent sleep disruptions.
• Drink water: One of the first signs of dehydration is fatigue. Without sufficient water your body functions will slow. Typical recommendations are about 16 cups a day for men and 12 cups a day for women.
• Establish a sleep routine: Consider implementing a consistent bedtime and wake time and create a bedtime routine that allows you to unwind. Getting even one hour less of sleep can result in feeling sluggish the next day. The general recommendation for adults is seven to nine hours of sleep each night.
• Laugh often: Plan fun activities and spend time with your family and friends. Laughter not only boosts energy but lifts your mood and your immune system.

Energy Draining Habits to Avoid

• Overthinking: Focus only on what you can control, if there is nothing you can do to change or fix a situation, free your mind.
• Negative comments: Whether you are the one making the comments or are listening to others, it can be draining and bring on a bad mood for the day.
• Comparison: Comparing yourself to others is rarely helpful, compare “today you” to “past you.”
• Failure to set boundaries: Whether this be in your work life or your personal life, it’s OK to say “no” when you are feeling overextended.

While feeling low on energy is a common experience for many of us, there are lifestyle factors that help bring energy back into our days. Notice the aspects of your day that are energizing you and those that are draining. Make the most of your summer days by both introducing energy boosting habits and removing the energy drainers.

Learn more about health and wellness benefits. 

By Taylor Johanning, LiveNOW Health and Wellness Coach