You’re mid-way through the day and you’re starting to lose steam. You still need to push through, but you feel like packing it in.
Instead of reaching for caffeine or a sugary snack—which we all know can be a trap—energize with these simple yet healthful habits.
1. Drink a glass of water
Fatigue is one of the first signs of dehydration. Mild dehydration, a loss of 1 to 2 percent of body weight in water, is shown to impair thinking, according to a Tufts University study. Full dehydration, even worse, can lead to muscle impairment and heart problems. If it’s still early and you’re starting to fade, perk yourself up with a glass of water.
2. Step Outside
Did you know that our brains use a lot of the oxygen we breathe? That’s right. In order for our brains to function their best, they require at least 20% of the oxygen that enters through the body. If we’re working in a room with poor ventilation, then we will naturally feel tired. Take a few minutes to step outside. Focus on taking long, deep breaths. Try filling your lungs with fresh air and holding the air in for a few seconds, and then releasing slowly.
3. Move Around
Sometimes fatigue can simply be inertia. The body gets used to sitting down for several hours at a time, and there’s no momentum or feeling of get up and go. Moving around by taking a few minutes to stretch, walk, do some jumping jacks, jog on the spot, or dance, will get your blood and heart pumping and make you feel a lot better.
4. Boost Your Iron
Women in particular, especially in their childbearing years, are prone to low iron. Essential for producing red blood cells, iron helps bring oxygen to our muscles, tissues, and organs. When your iron is low, you may feel out of breath or dizzy when you stand or exercise. If you fall into the “low iron” category, find a supplement that works for you. Good plant-based sources include: cooked spinach, cooked Swiss chard, dried apricots, and dried figs. Pair them with foods that are high in vitamin C, such as yellow bell peppers, strawberries, mango, or leafy greens, to help your body absorb the iron more effectively.
5. Power Nap
Most people wouldn’t say no to a nice long nap if they were feeling tired, but you might agree that a nap can sometimes make you more tired. That is because after 20-30 minutes of sleep, the brain shifts gears and slows down. If you are feeling drowsy and you are able to, then take a short (20 minutes or less) nap to help chase away the yawns.
