Health: 10 Tips To Regain Energy
In theory, we all know the solutions to fight against periods of fatigue: sleep more, take vitamins or coffee... But are these solutions really effective? To see more clearly, we have listed for you 10 tips to regain energy.
1- I rest
Against fatigue, this solution seems obvious... but few people really put it into practice!
If you feel your energy draining, the first thing to do to recharge the batteries is to lift your foot.
It's not always easy to find the time to rest, especially if you're a mom juggling kids and work...
Despite this, the number one tip for getting your energy back is to know how to rest at least on the weekends, even if it means leaving out some household chores like gardening or ironing.
2- I do sports
If you're feeling burnt out, you may be tempted to stop exercising or at least skip a few workouts...
But beware: this is a bad idea! In fact, practicing a physical activity allows you to let off steam and leads to good physical fatigue which will help you sleep well.
As a bonus, 20 minutes of exercise is enough to produce neuromediators like dopamine and endorphins that boost your mood.
So, if your fatigue is mostly mental and/or stress-related, tip #2 to get your energy back is to do some sports!
To reap the benefits, choose an activity that suits your tastes, age and abilities.
Don't push yourself, especially if you're already tired from a long work week, and avoid intense exercise (like running or cardio class) late at night.
After exercising, it takes between 45 and 90 minutes to fall asleep.
3- I drink an orange juice every morning
In theory, it's a good idea to drink freshly squeezed orange juice every morning to boost your energy levels, as this fruit is rich in vitamin C.
With an average of 150mg of vitamin C per 2 fruits, your morning juice should suffice your daily needs.
Note, however, that in order to enjoy a stimulating effect in case of a slump, you should take between 500 mg and 1 g of vitamin C...
In addition, orange juice has the disadvantage of being acidic, which makes it difficult to digest. Thus, it can cause heartburn and gas in sensitive people.
To avoid this fermentation effect in the digestive system, take your orange juice on an empty stomach or at a distance from meals
4- I take iron instead of vitamins
We often think that to get our energy back, all we have to do is take a vitamin cure. But this is not quite true...
A cure of food supplements has interest only if a deficiency was detected by a blood test.
Sometimes vegetarians or people who don't eat much meat lack iron which can cause fatigue (even in the absence of true anemia).
Conversely, people who do not eat enough fruit and vegetables may lack folate or vitamin B9.
Finally, women who diet a lot risk being deficient in certain vitamins (such as vitamin D, which is very important for health) and minerals.
In this case, it may be useful to have a blood test prescribed by your doctor, and then to take a course of vitamins and minerals to compensate for insufficient intake in the diet.
5- I increase my coffee consumption
It's a well-known trick for students who have to work late at night: drinking coffee helps boost your alertness.
In a punctual way, this beverage allows you to regain energy to carry out a task, such as staying awake while driving.
In such a case, you can consume up to 5 cups a day without risk.
Nevertheless, coffee is not a long-term anti-fatigue solution.
You should also be careful not to combine it with other energy drinks like tea or Red Bull at the risk of raising your blood pressure.
6- I sleep more
Of course, everyone needs a good night's sleep to feel fit. But everyone has their own 'ideal' sleep time and it can vary.
Some people need 8 to 10 hours of sleep, others only 6!
In conclusion, don't impose 8 hour nights on yourself, but respect your own rhythm!
The ideal is to wake up naturally in the morning. Conversely, if you feel tired and foggy when you get up, it's a sign that your sleep is not restorative enough (or that your alarm clock pulled you out of bed in the middle of a cycle which is disorienting...).
7- I take a nap instead of sleeping in
If you feel you have a 'sleep debt', you may think you can solve the problem by sleeping in the following weekend.
But that's not really the way to get your energy back...
While hanging out in bed is nice, sleep during a sleepover is too light to allow for recovery.
To recover physically, you need to sleep deeply, and to recover psychologically, you need to reach REM sleep at the end of the cycle.
In this case, it's best to give yourself a 30-minute nap during the day, when fatigue sets in.
8- I start meditating
Mediation is one of those 'unconventional' therapies that can be of great help in difficult times.
If you are experiencing chronic fatigue related to a state of constant stress, the practice of meditation can help you refocus and release tension.
The benefit of this practice is not systematic in everyone, but if you master this technique it can help you regain mental and physical energy.
Another advantage: meditation is without contraindications or side effects and can only bring you well-being...
9- I offer myself a vacation
Going on vacation is a good way to disconnect from your daily life and get some rest.
However, this energy-boosting trick will only work if you choose your holiday well...
Be careful not to book a trip that will exhaust you even more!
Even if you enjoy sightseeing and cultural visits, opt for packages that include some lazy days.
If you're organizing your own trip, don't schedule too many tours or activities.
Remember that a relaxing vacation is all about doing nothing... or almost nothing.
10- I consult my doctor
If your feeling of fatigue does not improve with rest, you should consult your doctor.
Indeed, a persistent state of fatigue can be a sign of a health problem (deficiency, diabetes, hypothyroidism) or even depression or burn-out ...
In this case, treating the underlying problem is the only way to regain energy.