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Feeling tired all the time? Without knowing the root cause of your tiredness and brain fog? Many people never search for the root cause of it all; instead, they continue their lives with the same lifestyle mistakes as always. Tiredness comes at a cost when it becomes difficult to wake up in the morning, focus, procrastinate, lose clarity, quality of sleep, and so on.
We’re here to help and show you what to do to finally get on track with your energy levels.
Start taking control of your health and lifestyle
In the first few weeks, you must continuously observe and analyse your own daily activities, routines, food, and body responses. This way, you might figure out the root cause of why you are tired all the time.
You might be surprised to know that food is the main culprit for most of your problems. Different foods affect your body and mind. “What you eat makes you.” What goes in must come out. It makes total sense. Because you might lack external symptoms related to food, it’s going to be a little hard to tell what food is causing your tiredness. Begin by eliminating different food items from your diet, and then monitor your energy levels and mood for a couple of days. Through trial and error, you’ll identify the specific items from your diet that will really change your life once you eliminate them.
If you work on your computer, straining your eyes causes a lack of blood flow to your brain. Due to a lack of sun exposure, you might also have a vitamin D deficiency. What most people don’t understand is that the majority of us lack B vitamins, zinc, and magnesium, which all contribute to brain confusion and tired.
After evaluating all the above things, in short, here is the following list of things that you can do to fix your tiredness and get your energy back:
Stop the food item that drains your energy
Remember, if food affects your body’s intake of oxygen, which is the primary element for living, you’d better identify that quickly and eliminate it from your diet. It will dramatically improve your energy level and life.
Stop consuming wheat in abundance but limit its intake
Most wheat products can cause minor stomach irregularities and constipation on a daily basis, which contribute to tiredness and brain fog. Maybe you don’t have any external symptoms, so remember to evaluate what the consumption of wheat does to you. For example, constipation causes most of your blood to flow to your stomach instead of your brain, which causes brain fog and tiredness.
Start wearing eyeglasses
Using screens and gadgets all the time significantly strains your eyes. This can cause brain fog and tiredness due to eye muscle stress. Get your eyes checked and get a pair of reading glasses. It reduces the stress on your eye muscles and more blood starts flowing to your brain. It increases your focus, and alertness and reduces fatigue because there is no extra strain on your facial area.
Stop drinking coffee/tea after 1 PM
Quality sleep is important if you are feeling tired all the time. If you drink coffee or tea in the afternoon, then your sleep quality won’t be good at all that night, and it will affect your energy level the next day. Human sleep has different sleep cycles. Quality sleep means that you went through a REM cycle at least once. If you remember some of your dreams from the night before, then that indicates you had a great sleep.
`That means you went through a great REM cycle, which cleared your short-term memory area and moved everything to permanent memory. Please pay attention to your sleep cycle and how refreshed you feel when you wake up. Use a light-based alarm clock that wakes you up slower than a sound-based alarm. which wakes you up suddenly from sleep, disturbing your sleep cycles.
Start exercising 3 times a week
We assume we do not need to elaborate on this. Exercise helps with proper blood flow and enough oxygen intake. It also strengthens your muscles and stamina, thus making you strong and energized over time. Do not overexert yourself.
Reduce the quantity of your food intake
Eat up to 75% of your stomach capacity, which is enough to satisfy your hunger. Do not overfill your stomach. If you do this, you will be tired for the next few hours because all of your blood will be directed to your stomach, and your brain will become foggy. Enjoy smaller quantities that digest well, and eat often.
Listen to your bowel movements
Take bathroom breaks frequently and make them part of your schedule. Going to the bathroom and emptying your stomach makes you feel refreshed because now blood flows to your brain. This could help with you feeling tired all the time. Delayed emptying of your stomach could be the reason for most of the brain fog and why you feel tired. You’ll notice the difference immediately, and you’ll be able to focus better as well.
Take (multivitamins), (vitamin D), and (calcium, magnesium, and zinc combo)
We can’t recommend this enough. These are important vitamins and minerals for your daily energy levels.
Note: Take vitamin D only in the morning. Do not take it in the evening; it may affect your sleep.
Take calcium-mag-zinc at bedtime; it gives you deep sleep, and you wake up refreshed. It’s the magnesium that works. Take these vitamins on alternate days, and they will improve the quality of your sleep. Do a complete blood test and see if you need any additional vitamins or minerals in your diet.
Reduce your meat consumption
Help your body to ease digestion processes by eating more vegetables and fruits and less meat. If you make this change, you will immediately notice increased energy levels.
Reduce sugar consumption
Use less sugar to avoid insulin spikes. It’s crucial. Most of the sugar your body needs comes from fruits, coffee, and foods. So there’s no need for extra sugar. The more sugar you consume, the more tired you will feel.
Practice breathing exercises while laying down on your bed before falling asleep
Your lungs expand when you’re laying down. Before falling asleep, make sure to do some breathing exercises. Do this every day. They will help you with the quality of your sleep. You will fall asleep pretty quickly. If you need to know how to do some breathing exercises, we’ll write another article about it. One extra piece of advice: practice five minutes of deep breathing and relaxation between your work breaks. If you need to avoid snoring, sleep on your side.
Fix your bedtime schedule
Sleeping at random times confuses the body and prevents optimum performance the next day. To avoid this, decide which time is best for you and be religious about it.
Reduce social media time
It will help your body and mind to enjoy real-life things. It psychologically increases your energy level to do more things in real life. Social media displays only the good times of others; it does not always reflect their true lives. So it’s better to browse once in a while but not all the time. It may occupy your mind and eventually affect your health.
De-stress by writing down all your pending things (To-Do list) in a notebook
It’s one of the best methods for de-stressing which in many cases is the reason why you are feeling tired all the time. Remember, energy comes from a happy mind. So try to trick your mind into a happy mood of accomplishment. Whenever you write everything down that you need to do, you’ll feel like half the task is already accomplished. Allow ten minutes each day to review your to-do list, crossing off completed items and adding anything you missed. Cross-mark the items that you have already completed. It will make you happier because you’ll see your accomplishment in real time. This helps you de-stress and gives you a lot of clarity. It’s definitely a mental booster in terms of energy.
The less you talk, the more energy you have
When you talk for a prolonged period of time, the amount of oxygen intake decreases, and you will be more tired for the rest of the day. Stop talking too fast. Listen more, think for a couple of seconds, and then answer. Learn to breathe in between responses to ensure proper oxygen intake.
Monitor your mind
Learn to self-monitor your mind to avoid wandering thoughts that occupy your brain and distract you. Take one thing at a time, and this will help you to improve your productivity and get better results from what you do.
Be conscious of all of the above
When you are feeling tired all the time, think about which of the above you have missed and then fix them. Take our word for it. If you do at least half of this list, your energy levels will increase, and with that, your quality of life as well.