Have you ever felt tired, like all the time? Yes, we are going through a lot these days that might contribute to that feeling. The question you may want to ask is, am I tired, or is this fatigue? Read on to learn more and easy ways to help boost your energy levels naturally.
What’s the Difference Between Being Tired and Fatigued?
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When we are tired, usually we can just nap or sleep until we refill our internal batteries and we’re back at 100%. But when we’re fatigued, the energy drain lasts longer than usual and a lovely slumber in a comfy bed isn’t enough. Some people can go weeks or months feeling depleted which can affect a person’s quality of life.
How to Boost Your Energy Levels Naturally
If you’ve been feeling tired or fatigued, don’t worry there are ways to fight it off:
Reduce stress.Stress can drain you of both mental and physical energy. It also affects your overall health and sleep patterns. One way to beat fatigue and stress is through meditation. The practice of meditation involves being mindful and focusing on your breathing or words or phrases known as a mantra. Research shows that meditation helps alleviate pain, fatigue, depression, and slow cognitive decline. If mediation isn’t your thing, try turning on a relaxing playlist, watching your favorite TV show, or taking a nice hot bath.
Get some Zzzs.
Speaking of sleep, this is probably one of the top go-to ways to reduce tiredness and fatigue. (Seems obvious right?) Proper rest or sleep is essential for our body's maintenance of energy levels throughout the day. Ideally, adults should get at least 7 hours of sleep per night.
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Make water your best friend (if it isn’t already). Dehydration can lead to low energy levels and have a negative impact on your health. Staying hydrated keeps the body energized. Dehydration causes fatigue because it affects the oxygen flow to the brain and makes the heart to work harder to distribute oxygen to the rest of the organs in the body, resulting in being tired. According to research, an increase in water intake showed beneficial effects on energy and decreased water intake showed negative results including fatigue.
Move your body. We’ve been told of the many healthbenefits of exercise that even a 30 minute walk a day can do wonders. Research shows that regular exercise can reduce symptoms of fatigue. Exercise releases endorphins that naturally boost our energy levels.
Eat Nutritious Food
Follow a balanced diet andeat nutritious food. You can’t go wrong with prioritizing good nutrition. Eating a balanced diet is a huge factor in dealing with tiredness and fatigue. Food is our body’s fuel, and without it, we cannot function properly.
How Food Plays a Role in Avoiding Fatigue
When it comes to food, the Academy of Nutrition and Dietetics recommends eating carbohydrates for energy and protein for endurance. This starts at the beginning of the day. Eating a nutritious breakfast improves alertness and concentration, helps prevent overeating, diabetes, heart diseases, and assists in weight management. That’s pretty amazing!
Sadly, breakfast is often a skipped meal, especially for those with hectic schedules. Some breastfast ideas to keep you energized for the day include oatmeal with raisins; scrambled eggs, wheat toast, and fruit; whole-grain toast with peanut butter and fruit; and now we are getting hungry!
What to Eat to Battle Fatigue and Boost Energy
Let’s talk a little more about the last point. We really are what we eat. Food plays an important role in avoiding fatigue. Go-to foods to avoid fatigue are those that are high in protein and contain healthy fats as these nutrients are essential in giving the body energy. Look to add more fresh fruits and vegetables, non-caffeinated drinks, and anti-inflammatory foods to your diet to combat fatigue.
Besides fruits and vegetables,an anti-inflammatory diet consists of whole grains, plant-based proteins such as nuts and beans, fatty fish, and fresh herbs and spices. Tip: If you want to follow a specific, low inflammation diet, a Mediterranean diet is one to explore.
Aside from the list above, there’s an often-overlooked carbohydrate that actually plays a significant role in helping ward off fatigue: fiber. Yes, fiber is a carb but not like those other carbs (we see you white bread and pasta).
Fiber is a carbohydrate but unlike other carbs, it isn’t broken down into sugar molecules (or glucose) like say a baguette. Fiber is a carbohydrate but it can’t be digested by the body. However, the good bacteria in your gut love fiber, it’s their fuel.These are prebiotics and probiotics, get to know the difference here.
There are two kinds of fiber: soluble and insoluble fiber.
A good way to tell the difference between the two is that soluble fiber absorbs water, turns it into a gel, and slows digestion.Soluble fiber is found in apples, pea, chia seeds, oats, peas, citrus fruits, barley, and psyllium.
The other kind, insoluble fiber, bulks up the stool making it easier to pass forthose who struggle with constipation. Insoluble fiber can be found in whole-wheat flour, wheat bran, nuts, beans, and vegetables, like cauliflower, green beans, and potatoes.
If you want to learn more about fiber, check out our deep dive on all things plant-based fiber here.
How Does Fiber Help With Fatigue?
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Yes, fiber really helps with fatigue. Our friends at WebMD recommend fiber as one of the top quick ways to boost energy, alongside short breaks, meditation, and exercise.
As mentioned, fiber is a carb that isn’t broken down into glucose. This is key to helping keep energy levels consistent throughout the day. Fiber boosts energy by improving our digestion and slowing down the release of glucose into our bloodstream.
Fiber slows down sugar absorption from food which prevents a sudden spike in energy followed by a crash, like when say refined sugars are processed by the body. As a result, fiber manages and regulates our body’s energy. Pretty cool, right?
How Much Fiber Should I Be Getting?
The USDA recommends 25 grams for women and 38 grams for men daily. If you are part of the estimated 95% of the population in America, chances are you are not properly getting your fiber fix. But don’t worry, there’s Bonny.
Your Fiber Friend, Bonny
Bonny is a custom blend fiber powder supplement that helps you achieve your fiber goals with psyllium husk and inulin.
Bonny is an all-natural, plant-based fiber supplement that tastes AMAZING and also contains adaptogens. When targeting fatigue, reach for a tin of Matcha Magic a blend of our custom fibers with matcha and a hint of pear for pop. This fab fiber also contains adaptogens in the form of Lion’s Mane mushroom and Chlorella to provide an energy boost.
Bonny comes in four delicious flavors that you will crave daily: Amplified Apple Pie, Berry Beauty, Strawberry Serenity, and Matcha Magic.
As always, we wish you pleasant poops.