Wednesday, November 21, 2012

Article # 69. Tips to prevent Tiredness



Tips to prevent Tiredness
If you feel tired when you wake up in the morning, at work and in the evening well before bedtime, you should see your doctor, because there could be medical issues working against you, such as anemia, severe allergies and side effects from medications you're taking. If you aren't suffering from any medical conditions, you'll need to make lifestyle changes to improve your energy and prevent fatigue. If you don't make the necessary changes, your quality of life can be greatly impacted by feeling tired regularly.
Set yourself up for an energized day by eating a wholesome breakfast each morning. If you're eating doughnuts, sugary cereals or white bagels with cream cheese every morning, you're setting yourself up for day of tiredness. Instead, eat whole grains, healthy cereals with skim milk, fruit and healthy proteins, such as eggs. An example of an ideal would breakfast is one piece of whole wheat toast with a small pat of butter, three scrambled egg whites with green peppers and onions and a cup of berries and any cereal breakfast like Porridge, Bran flakes, Oats, Wheat flakes, corn flakes etc.

Add exercise into your daily routine. Try to fit in heart-pumping cardio activity at least five times a week. You can fit exercise into your day without making too many changes by splitting it up. Move around as much as you can. Your job may keep you at a desk or in a cubicle, but you can use your breaks or lunch hour to take a short walk, which will get your heart rate up and your blood sugar down. You will feel more energized for the rest of the day.

Eat less at lunch. Your body has to work hard to metabolize a heavy lunch full of carbohydrates and sugars, leading to that mid-afternoon slump. A lighter lunch will keep you charged up and ready to take on the rest of the day. Try soup and a sandwich with a bowl of rice with oil less curry. Eat chicken, turkey or fish as your protein, and fill up on fruits and vegetables instead of French fries or pasta.
Move around as much as you can. Your job may keep you at a desk or in a cubicle, but you can use your breaks or lunch hour to take a short walk, which will get your heart rate up and your blood sugar down. You will feel more energized for the rest of the day.

Don't smoke. The chemicals in cigarettes can cause profound fatigue, and the lack of clean air in your lungs can make your body work harder to stay oxygenated. Stopping smoking will make you feel more energetic all day long.
Drink plenty of water. Dehydration can lead to fatigue, sluggishness and headache.

Get better sleep. If you're working out and coping with stress, you'll be more likely to get a good night's sleep. Try to get eight full hours of sleep, and get up and go to bed at the same time every day, even on the weekends. Use your bed for sleeping and relaxing activities. Don't watch television or do work in bed.
Don't drink caffeinated beverages after lunch and cut back on your overall caffeine intake. According to Whole Living, the best way to cut back on caffeine is to reduce it in small increments, so you don't feel the impact of negative side effects, such as headaches and irritability.

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