• 22 EASY Ways to Beat Exhaustion {That You Can Start Right Now}

    Let’s face it…life is tough. Work, Eat, Sleep, Repeat x 5, and then if you’re lucky you get a day or two off — and then back to square one. The post-work exhaustion situation is real, especially in a town like Hoboken where people work hard and then often party harder {or have a family, kids, etc}. So in order to beat tiredness after a long day/week/month— here are a few {read: 22} ways to help combat it — that are pretty simple, and if combined, super effective. Just reading these will make you feel more relaxed, promise! {PS: if the bedroom below makes you excited and/or want to cry — then this post is for you.}

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    1.Balance Blood Sugar. Unbalances blood sugar can cause you to have energy highs and lows throughout the day. Eat well balanced meals containing fiber, lean protein, and complex carbohydrates every few hours to keep blood sugar and keep energy stable.

    2. Get a Good Nights Sleep. Sleep is so important for our body, it is our hormonal reset button. When we don’t get enough hours of sleep at night it causes us to feel tired and lethargic all day long.

    3. Get physical first thing in the morning. As soon as you get up in the morning start the day with some physical activity. Just a short burst of exercise will get blood flowing and increase energy that can last all day. Simple exercise like jump squats, push ups, dips and some stretch can help increase energy all day long.

    4. You may also want to get physical with someone else first thing in the morning too…if you know what I mean. Having an orgasm can help release feel good hormones that can keep you energized all day long!

    5. Take an afternoon nap. Taking a power nap in the afternoon can help to boost energy. Be sure to keep it around 20-60 mins and when you wake up you should feel refreshed and ready to go on with your day.

    6. Get outside and get some sunlight. Sunlight gives us energy, it is also how our body makes Vitamin D, which is crucial for energy levels. Going outdoors and exposing yourself to natural sunlight is a natural way to get an energy boost.

    7. Start your day with a high protein breakfast. Eating a breakfast that is high in protein can set your day up for increased energy. When eating too many carbohydrates at breakfast it can set your day up for an energy crash, but when you balance it with lean proteins you will be able to keep your energy up during the day.

    8. Drink water all day. Dehydration can cause you to feel tired and sluggish. Drinking ample amounts of water all day can help to keep you hydrated and feeling energetic.

    9. Manage stress. Stress can be a large energy zap. Worrying, fear, anxiety and other stresses in life can leave you feeling physically and mentally exhausted. We will never get rid of stressors in life but we can learn to manage how we react to our stresses. Activities like yoga, deep breathing, leisure walking or any other activity that helps you to feel calm should be added into your day.

    10. Eat less sugar. When eating foods filled with sugar your blood sugar will spike, giving you a temporary energy boost but will soon fall and make you feel more lethargic. Focusing on eating lean proteins, complex carbohydrates and lots of fresh fruits, and staying away from processed foods that contain large amounts of sugar will help to keep energy levels stable throughout the day.

    11. Check your blood work. There can be many reason for daily exhaustion can occur and analyzing your blood work by a professional can help you figure it our. Your thyroid, adrenals, iron levels and vitamin and mineral deficiencies can all play a role in your daily energy levels.

    12. Address your Thyroid. Having under functioning can not only be source of exhaustion but also extreme frustration. When your thyroid isn’t working at optimal levels it can cause exhaustion, weight gain, and many other health issues. See your doctor to have a full panel of blood work done on your thyroid and then work with a professional who specializes in thyroid to help to bring it to optimal levels.

    13. Iron levels. Decreases in iron in the body can be another reason for feeling run down or tired in your daily life. Iron deficiency can occur from not eating enough foods that contain iron or when your body has poor digestive absorption. Symptoms of iron deficient anemia include fatigue, poor concentration, reduced physical and mental endurance.

    14. Adrenals. When we continuously stress the body through extreme dieting, excessive working out, environmental stresses, sleep deprivation or just the stress of life in general the adrenals will suffer. If we are constantly stressed by any of the reasons I previously listed our bodies will react by having high cortisol levels. Continuously having elevated levels of cortisol will stress the adrenals which leads to us feeling exhausted. When your adrenals are stressed making you feel exhausted all the time you want to reduce stressors in the body to help restore balance.

    15. Have some chocolate. When looking for a energy and mood boost grab some dark chocolate (not milk or white which is filled with mostly sugar). Chocolate has some caffeine and mood boosting endorphins that can help make you feel more energetic. Just keep the indulgence to a moderate amount. One of my favorite chocolates is ME Craving Cocoa, you can find it HERE.

    16. Fill up on greens or green juice. Vegetables are not only loaded with vitamins and antioxidants but also filled with energy. Vegetables are carbohydrates that can easily be broken down into energy in the body.

    See More: The Best Spots for a Healthy Grab-n-Go Meal in Hoboken

    17. Laugh. Laughter has been shown to help reduce stress levels but it has also been proven to boost energy levels. Spend some time with people that make you laugh or check some funny YouTube videos to increase energy into your day.

    18. Breathe. Deep breathing moves oxygen through the body and helps to improve circulation which leads to increased energy. When you are feeling lethargic or have an energy slump spend just a few minutes deep breathing to help bring oxygen into your body and increase energy.

    19. Listen to some music. Music can help change your mood whether it be listening to relaxing music or upbeat fun music. Throw on some upbeat music and do a little singing and dancing and you will feel your energy soar in just a few seconds.

    20. Use aromatherapy. Aromatherapy can help to increase energy by working on a cellular level in the body. Peppermint, Citrus Oils and Eucalyptus can all help to increase energy. Place a few drops on the palms of your hands or the bottom of your feet and take a deep inhale of the sent to help boot energy naturally.

    21. Sip on Green Tea. Green tea not only contains large amounts of antioxidants, but also contains caffeine that can help boost energy.

    22. Increase magnesium intake. A magnesium deficiency can be one reason behind your exhaustion. Taking a magnesium supplement or increasing foods like almonds, hazelnuts and fish that have amounts of this mineral will help to boost energy levels. Magnesium is used in over 300 biochemical reactions in the body, including breaking down glucose into energy. When magnesium levels are low, energy can drop.

     

    Those are just a *few* ways to help beat exhaustion. Pick a couple of #s and work on them — even baby steps are better than complete exhaustion. xo


    Written by:

    Sabrina Sarabella, M.S. is a clinical nutritionist, personal trainer and fitness instructor in Hoboken. She loves to talk about health and wellness, bake healthy protein treats and help others to be their healthiest self. When she’s not working or working out, you can find her enjoying the beach or grabbing a cocktail and a bite with friends in Hoboken. Sabrina believes that you can be fit and healthy while still enjoying an exciting social life. Health and happiness are her motto.


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