CEFB INTEGRATIVE LIFE COACHING
  • Home
    • Programs
    • About >
      • Contact
  • Blog
  • Store
  • Programs

4 Easy Ways to Beat Fatigue...Naturally!

12/10/2018

0 Comments

 
Picture
In today’s world, we are constantly on the go, a steady state of “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.
 
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.
​
Get off the blood sugar roller coaster.
One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
 
You can balance your blood sugar, and boost your energy naturally by:
  • Eating when you're hungry gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady.
  • Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
  • Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

You like to move it, move it!
When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
 
And, it turns out that you don’t even have to commit to a long workout!
 
A California State University study, concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
 
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.
Up your sleep game. It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.

Up your sleep game
It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day. 
 
Here are a couple of tips for a more restful sleep:
  • Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
  • Avoid caffeine late in the day - or avoid all together if this is a problem for you
  • Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
  • Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

Drink up!
Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
 
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
 
How do you know if you may be dehydrated? 
Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.
 
If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.
 
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
Energizing Vanilla Matcha Smoothie
Picture

Ingredients
​

1 cup of unsweetened almond milk (or other non-dairy milk)
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)
½ frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)
 
Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy! 

0 Comments



Leave a Reply.

    Archives

    November 2022
    October 2022
    September 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    November 2015
    August 2015
    May 2015
    January 2015
    November 2014
    October 2014

    Categories

    All
    Affirmations
    Health
    Journaling
    Mental Health
    Mindset
    Morning Pages
    Nutrition
    Self Care
    Self-care
    Self Discovery
    Self-Discovery
    Self Love

    RSS Feed

Copyright © 2022, CEFB-LLC. All rights reserved. cheryl@cefbcoaching.com ~ (540)300-1163
Terms and Conditions
  • Home
    • Programs
    • About >
      • Contact
  • Blog
  • Store
  • Programs