1. A high fiber diet. Fiber removes solid wastes from your body. The more waste and metabolic byproducts you have in your body, the more fatigue you will feel. So if you have a diet that is high in fiber, you will have less waste, and therefore less fatigue.
2. Eat small, light meals throughout the day. Your body requires a lot of energy to breakdown and digest a big meal, and to do so, your body takes energy away from other cells, causing you to feel fatigued.
3. Physical activity oxygenates blood cells, which essentially refuels your body's energy tank. So when that 3 p.m. slump happens, take a 10 minute break to elevate your heart rate. For instance, if there are stairs in your building, do a few reps on the stairs running or walking. Or step outside for some fresh air instead of reaching for the sugar and salt.
4. Eat the right carbs. The carb found in white bread, digests quickly and is absorbed readily, leaving you with little nutritional value and feeling hungry not long after. Avoid refined carbs to stay more alert. Carbs found in whole grains are more adequate and of value to your body.
5. Snack on nuts. They are high in magnesium and fiber, two of your body's natural energy sources. An additional benefit is that you will stay fuller longer eating things like almonds and peanuts.
6. Believe it or not, people who suffer from allergies are more likely to be tired throughout the day. Try an clear this up with allergy medicine and your energy levels might rise.
7. Get rid of some of your stress. Live by these 4 agreements and you will put yourself in a better place mentally, leaving you less tired. 1. Be impeccable with your word. 2. Don't take things personally. 3. Don't make assumptions. 4. Always, always, always do you BEST!
8. Avoid alcohol during the week so you can be well-rested at work. The sugar prevents your body from entering REM sleep, which is so crucial to your energy.
9. A huge glass of ice water. Being hydrated in general will keep you more alert. 80% of the time you are hungry, you are actually thirsty. Try water with electrolytes to keep your energy up. Drink icy cold water so your body will work hard to convert it to body temperature allowing you to burn more calories. Make drinking water a morning ritual. Many people wake up dehydrated. Try drinking a glass of ice cold water when you wake up to jump start your day.
10. Take 5 minutes to stretch. Get the blood flowing and wake your spine and muscles up.