Every day, millions of people complain of fatigue, the perpetual state of not having enough energy to live up to their true potential and fulfill the daily dose of tasks they set out to do. Consuming 5 Hour Energy, Red bull or some magic pill is not the solution. A holistic approach has to be taken.
Think of your body as a machine with dozens of moving parts that are working together. Failure or degradation in efficiency of one part can bring the whole system to a halt. In order for human body to operate at its full working capacity, you need to work on tweaking:
- Brain Health
- Digestive Health
- Endocrinal System Health
- Reproductive Health
If these four systems of your body are well looked after, you’ll be an energy power house!
So how do you ensure these systems are working optimally to keep you energized all day long? By making these few health and lifestyle changes:
Go to Bed Early and Wake up Early
Early to bed and early to rise makes one healthy, wealthy and wise is not a myth. There’s actual science to back it up. For starters, it synchronizes your body clock and natural rhythms with the day, and you’ll soon find yourself waking up without the need of alarm. Secondly, the body repairs itself while you sleep by utilizing its internal cleansing mechanisms. Think of it as a spring cleaning happening within your body on daily basis.
The ideal time to go to bed for someone working 9-5 is 10 p.m. Start prepping for sleep at least 45 minutes prior. Take a shower, read a book, turn off the television, take a ZMA supplement and 0.5 mg of melatonin if need be. Both will act like a natural elephant tranquilizer. The ZMA (an acronym for zinc monomethionine aspartate and magnesium aspartate) supplement you take before sleeping will aid in increasing a feeling of general wellbeing and calm, increase libido and testosterone, aid in muscle and tissue repair and promote deep sleep.
Going to bed around 10 p.m. will help galvanize your internal repair system. According to Chinese medicine, all internal organs of the body have a specific two hour cleansing period that begins its work when you sleep. The gall bladder prepares itself for overnight cleanse between 11 p.m. and 1 a.m., liver from 1 a.m. to 3 a.m., while lungs and large intestines excrete waste from 3 a.m. to 6 a.m. How does this effect your energy levels? When your body cleanses itself of all waste and rejuvenates itself you’ll find yourself feeling a lot better because the body itself is working at maximum efficiency. Also, this should form your sleep duration, from 10 p.m. to 6 a.m. daily (weekends included) you should be asleep and you’ll find yourself never to be the same again. You’ll have the 8 hour rest and the energy of a toddler as your body will be repairing itself on daily basis. Not only that, you’ll notice an increase in your sex drive and libido too so that’s another plus!
Drink water, lots of it. Add cucumber, apple slices, cinnamon sticks and lemon to it. There’s no way around it!
Drinking enough water helps maintain fluid balance needed to transport nutrients throughout the body, digest food and regulate body temperature. It also helps cleanse kidneys and liver and boosts your focus, concentration while eliminating fatigue. Why? Because the number one symptom of dehydration is tiredness and fatigue.
Drink anywhere between 2 to 3 liters of water daily and it is highly advisable to drink a glass of water before bed time and 3 upon waking up as they aid the repair and cleansing process discussed earlier as well as kick start your body into action as you wake up.
Working out releases dopamine, increases testosterone, regulates hormones and boosts self-confidence and general wellbeing. Just 45 minutes of exercise (any kind) daily will do wonders for you and leave you more energized.
Just make sure you don’t exercise before going to sleep. Personally, I find exercising first thing in the morning helps eliminate symptoms of tiredness and lethargy throughout the day. For some it’s the afternoon. Exercising after 7 p.m. is not advisable as it interferes with sleep.
I believe I do not need to re iterate the benefits of mindful meditation here. Just googling it renders hundreds of published studies proving its benefits for overall health and wellbeing.
Too much stress and over thinking drains the energy of your system and negatively impact your brain health. By doing mindful meditation on a daily basis, you’ll find yourself at peace, brimming with energy and with the ability to come home from work, have fun with friends and family, cook, workout, clean, build a startup and have a great time.
Try out Calm (iOS and Android) and Omvana (iOS) for guided mindful meditation sessions. They’re highly recommended.
Go on Caffeine Breaks
While caffeine from coffee, teas and energy drinks may seem good, they artificially boost your energy and cause adrenal fatigue in the longer run, which can cause an array of health issues including depression, low libido, low testosterone levels, insomnia, muscle loss and weight gain.
It’s very difficult for us to quit caffeine altogether so I suggest going on caffeine breaks for short durations during weekends and in holidays. Sure, you’ll feel like crap, overwhelmed by all the nasty withdrawal symptoms but you’ll thank yourself for it later on. Another plus is that you would have effectively reset your caffeine dependency and find yourself consuming lesser amounts of it than you did before!