Everyday Habits That Zap Your Energy And Make You Feel Sluggish
Most adults juggle work and children on a daily basis, and in turn, they are met with extreme fatigue. It is easy to assume that these people simply need more sleep or caffeine, but for some, getting increasing rest or drinking more coffee is not enough. Fortunately, there are a number of ways to feel more energized during the day that do not involve the well-known remedies mentioned above. Here are eight everyday habits that cause fatigue and the easy ways to fix them.
The Comfy Desk Chair
Sitting for an extended period of time puts the body into idle mode. This is why moving from a desk chair to a car seat does not allow for the mind and body properly wake up. A comfortable desk chair also contributes to reduced motivation to move as it impairs circulation and reduces the amount of oxygen that flows to the brain. The best way to address this is to go for a walk, even if it is just a brisk ten-minute walk to increase circulation. If there is not enough time to do this while one is at work, swap the elevator for the stairs, or physically walk to a coworker's area instead of calling them or rolling a chair over to their desk.
A Messy Work Environment
Some people become agitated just by looking at a messy desk or room as it is a consistent reminder of everything they must do and have not yet started. A messy desk also leaves less space for one to complete their work, which reduces motivation and productivity. Also, working in an unkempt environment is exhausting; it is time-consuming to look for loose notes and missing pens. To fight the fatigue created by working in a messy environment, make an effort to tidy a dirty desk or office. The workspace should be reserved for working and nothing else, which means the only objects that should be on it are work-related items. This makes it easier to find supplies and documents when needed.
The First Meal Of The Day
Because humans essentially fast at night, the first meal of the day plays a large role in one's energy levels. Consuming a large meal can leave one feeling bloating and fatigued while skipping breakfast prevents one's metabolism from getting a necessary morning boost. Eating a balanced breakfast provides one with enough energy, resulting in improved performance at work, better sleep at night, and more energy throughout the day. A balanced breakfast should include whole grains, which are full of good carbs to power the brain through the morning, protein to maintain blood sugar levels, and a variety of colorful fruits and vegetables. There are many recipes for overnight breakfast bowls that are easy to prepare and are ready to be consumed in the morning.
Lack Of Water
Dehydration is directly linked to fatigue; even mild dehydration can lead to feelings of lethargy and decreased energy levels. When daily water consumption is inadequate, the body retains water as a natural defense against a chronic drought. Since the human body is sixty percent water, it is ludicrous to assume that it can function properly without enough of it. An excellent way to find out if someone is dehydrated is to pinch the back of their hands for three seconds. If the mark remains for more than a second, dehydration is likely. Consuming a glass of water will provide one with an instant fix, but it is helpful always to keep a full bottle nearby to lower the chance of chronic dehydration. There are water bottles that are specially designed to help adults remember how much water they have had to drink during the day. Simply fill one up in the morning and keep it in sight.
Poor Posture
Since one's posture affects breathing, having poor posture puts uneven pressure on the spine, causing different muscles to overcompensate and tighten; also making it hard for the lungs to function properly. Spending too much time sitting in a way that impairs the lungs leads to fatigue as oxygen cannot circulate in the body as it is meant to. To improve posture and oxygen circulation, imagine that there is a string attached to the top of the head, and is pulling the spine straight. Puffing the chest and pushing the shoulders back will also help blood circulate and transport oxygen to the brain.
A Predictable Routine
Routines are helpful for staying organized and up to date with work and personal affairs. However, going through the same motions every day sets the brain on autopilot mode. When one is bored or zoned out, the central part of the brain becomes depleted of dopamine; a substance in the body that boosts motivation. Having zero motivation or stimulation leads to feelings of fatigue, even if the entire day is spent watching TV on the couch. One way to address the predictability of daily routines is to try something new. Read an exciting book, explore different parts of town, or choose a new place to grab a coffee. Attempting new activities increases dopamine levels, which enhances alertness, attention, and concentration.
Stressful Work Environments
Just like bad posture can impair the lungs, stress can lead to tense muscles and shallow breathing. This can induce fatigue even if the body is not moving. Focusing on the same subject for long periods of time also causes the brain to use up a lot of energy. A study conducted by researchers at the University of Toronto shows that mental concentration is like a muscle: it gets tired after continuous use and must be given a break to promote recovery. To combat this, take breaks regularly: for every ninety minutes of work, take a break of ten to fifteen minutes. When stress kicks in, it is best to let the brain recover instead of distracting it with sugar and caffeine. This will help to prevent long-term health damage.
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