Energy zapped? Exhausted all the time? These little habits are making you tired.
By Considerable Staff • September 21,2020
Always tired? You’re not alone. A study from the Centers for
Disease Control and Prevention found that 58% of older adults sleep less than
seven hours a night. The study also found that 80% of people age 55 and over
had unintentionally fallen asleep at least once during the day within the last
month.
“While the correlation between sleep and aging is
undeniable, it might surprise you to know that energy does not necessarily
diminish with age or lack of a good night sleep,” says Julie Hammerstein,
nutritionist and director. In other words, you might be tired because of little
things you’re doing throughout the day.
Not sure what could be zapping your energy? Read on to
discover 8 little habits that you can change easily to up your energy.
1. Breakfast without carbs
It’s a myth that if you eat carbohydrates it can zap your
energy later on. In reality, your body needs carbs to produce fuel.
A study in the Journal of the American Dietetic Association
found that low-carb dieters experienced greater fatigue and reluctance to
exercise than dieters who ate more carbohydrates. Researchers at the Mayo Clinic found
similar results. The key here is the kind of carbs you’re eating. Sugary
cereals and white toast are not so good for you.
Natural, unprocessed carbs (whole grains, fruits, and
vegetables) are your best sources. And if you don’t get them, your brain will
steal energy that is stored in your muscles. Over time, this causes a loss in
muscle mass and a slower metabolism. You’ll feel slower altogether.
2. Prescription medication
According to the Centers for
Disease Control and Prevention, some 76% of Americans 60 and older
use two or more prescription drugs, and 37% use five or more. “Prescription
medicine certainly has its place,” says Hammerstein, “but medication can stress
the liver, which is what frees the body of toxins.” And if the liver is
fatigued, so is the body.
Talk to your doctor about whether this is a concern, and
make sure you’re taking only medication that is essential.
3. Clutter
Piles of stuff everywhere? Papers covering
your desk? This clutter could be zapping your energy. When clutter
is around it can make your brain feel overwhelmed and unable to focus,
according to research from the Princeton University Neuroscience
Institute, and that can make you fatigued, not to mention it’s bad for you
health.
Best solution: clean up a small area that’s cluttered and
see how it changes your mood and energy level. Once you see the amazing effects
a little order can have, you can get going on the rest of the mess!
4. Vitamin-enhanced water
New kinds of bottled drinks are everywhere you look. And few
product categories have seen as much growth as the non-carbonated bottled water
market — nearly $5.9 billion in sales according to the beverage industry.
The problem: “Vitamin drinks trick your body, especially
those with B vitamins and taurine, another energy enhancer,” says Hammerstein.
“They can actually have the reverse effect by making you tired.”
This is because the body doesn’t easily metabolize B
vitamins taken in an isolated form — as in energy drinks. The drinks can
overexcite you, causing a jittery, wired, and yes, tired feeling. You might
find it disturbs sleep or causes sleep problems, so you don’t wake and feel
refreshed. Before you buy, check the labels carefully.
5. Using the computer
If you’re someone who can sit in front of a computer screen
for a long time and surf the Web, it could be making you tired. Prolonged use
of the computer can cause Computer Vision
Syndrome, according to the American Optometric Association. Symptoms
can include fatigue, blurred vision, and headaches.
How to solve the problem? Experts suggest that for every 20
minutes of computer reading you do, look away for 20 seconds and focus on an
object 20 feet away. That should reduce your eye strain. You should also make
sure your computer is at the right level
for your eyes.
If you’re having vision problems, you can try these 5 tips to
prevent vision loss.
6. Not eating your veggies
Simply put, micronutrients (vitamins, minerals, and plant nutrients
found in fruits and vegetables) are necessary for optimal health. Antioxidants
found in veggies protect our bodies from free radical damage, which can lead to
everything from accelerated aging to a lack of energy to cancer.
So eat your spinach, kale, red grapes, and papaya — all
vital sources of energy.
7. Too much exercise
Yes, everyone tells you to exercise to feel better. But
overdoing it can over-tax your adrenal glands by causing your body to release
too much cortisol. This can lead to fatigue, which can sap your energy for
days.
On a scale of 1 to 10, The Mayo Clinic recommends your
exercise exertion should be 6 or 7. This is moderate physical activity.
Anything less is too mild; anything close to an 8 or 9 leads to burnout.
Know your body and your level of fitness. You should be able
to wake up the next day and repeat the same activity without substantial
effort. If you can’t do that, you’re overdoing it.
8. Drinking too much alcohol
For the most part, everyone knows that alcohol is bad for
you. You may have even realized you can’t drink
like you used to, but you may not realize how it affects your sleep.
Sure, a night cap makes you feel a little drowsy, but
it negatively
affects the quality of your sleep. Not to mention, it also can also
cause liver disease or high blood pressure, which may further negatively impact
your sleep.
You don’t need to be a teetotaler, because there are also
some benefits to drinking, including lower risk of heart disease
— just keep it in moderation.
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