Many people experience a drop in their blood levels. energy as the day progresses. The feeling of fatigueespecially during the evening hours, is so common that it might seem like an inevitable part of the daily routine. However, the truth is that feeling constantly exhausted is not something that should be accepted as normal. According to the Centers for Disease Control and Prevention (CDC), around the 15% of women and 10% of men of the US experience frequent fatigue, which can affect their productivity, mood and overall health.
Tiredness is not always the result of a serious health problem. Often, the causes of fatigue are related to lifestyle habits and how the body handles factors such as sleep, diet, hydration and exercise. According to experts consulted by the American Association of Retired Persons, as Deirdre Conroyclinical professor of Psychiatry at the University of Michigan, Lack of energy can be linked to the quality of your night’s rest, diet, and daily physical activity. Therefore, if there is no underlying medical condition that explains this exhaustion, there are multiple strategies that can help maintain energy throughout the day.
It is not just about making big and complex changes, but about incorporate small habits which, over time, can make a big difference in your daily vitality. From adjusting what you eat to taking advantage of short active breaks, there are plenty of ways to recharge your batteries without resorting to quick fixes like energy drinks or too much coffee. Scientific recommendations and practical approaches from experts can offer a healthier, more effective path to energy throughout the day.
One of the most common mistakes when feeling tired is to turn to sugary foods or caffeinated drinks to get a quick boost. However, these types of foods provide only a temporary surge of energy, quickly followed by a crash. Dawn Jackson Blatnera nutritionist in Chicago, recommends – consulted by the AARP – opt for balanced snacks, such as a combination of fruits or vegetables with protein sources, such as nuts, Greek yogurt or hard-boiled eggs.
“Foods provide energy to the body, and the right foods can give you constant energy,” explains Blatner. While fruits and vegetables offer immediate energy, protein provides a longer-lasting source that helps avoid the dreaded energy crashes.
Dehydration is a surprising cause of fatigue. When the body does not receive enough water, blood circulation slows down, forcing the heart to work harder to send oxygen to vital organs, creating a feeling of exhaustion. According to the Institute of Medicinewomen should consume about 2.7 liters (11.4 glasses) of water per day, while men should drink 3.7 liters (15.6 glasses).
Blatner also suggests adding electrolytes to water, which improves absorption and cellular hydration. Additionally, other beverages such as herbal tea, decaffeinated coffee, and juices can help keep the body well hydrated.
Achieve regularity in physical activity It is one of the most effective methods to keep energy levels high. It is not necessary to do intense workouts; Even low-intensity activities, such as walking or cycling, can have a big impact. A study carried out by the University of Georgia revealed that sedentary people who began practicing aerobic exercise frequently increased their energy by 20% and reduced fatigue by 65%.
Patrick J. O’Connorauthor of the study, explains that exercise induces changes in neurotransmitters in the brain, such as dopamine and norepinephrine, which are related to the feeling of vitality. In that sense, a walk of just 15 minutes can be decisive.
Sometimes a small siesta It can be the perfect solution to regain energy in the middle of the day. Deirdre Conroyclinical professor of Psychiatry at the University of Michigan, recommends a short break of between 20 and 30 minutes. “It can be really restorative,” he notes.
However, it warns that sleeping more than 30 minutes during the day could interfere with nighttime sleep and, in some cases, cause drowsiness upon waking. Therefore, the key is not to exceed the recommended time and take advantage of this break to revitalize the body.
If you don’t have time to go out and exercise, stretching is an effective way to revive circulation and increase energy. Claire Morrowa physical therapist at Hinge Health, suggests that doing this activity can improve circulation and reduce fatigue.
Stretches like thoracic extension o to extension against the wall They are ideal for mobilizing joints and relieving accumulated tension. These movements improve blood flow and contribute to an immediate increase in energy.
Spending time outdoors and in contact with nature also has a revitalizing effect. According to a study by the Northern Kentucky Universitypeople who spent time in natural spacessuch as parks or gardens, experienced increased energy and a better mood compared to those who remained in closed environments.
Exposure to green spaces and the sound of birds can generate a feeling of well-being and vitality that, according to studies, helps reduce fatigue.
Erratic blood sugar fluctuations can contribute to feelings of tiredness. Blatner explains that foods high in refined sugars and processed grains can cause sugar spikes followed by sudden drops, leading to immediate fatigue.
To avoid this, she recommends opting for whole foods like fruits, vegetables, whole grains, and lean proteins. Eating regularly and in balanced portions also helps stabilize blood sugar levels, which in turn helps maintain constant energy throughout the day.
Finally, one of the most important habits to maintain energy throughout the day is to establish a schedule of constant sleep. Conroy points out that getting up at the same time every day, even on weekends, is essential for regulating the circadian rhythm, the body’s biological clock.
“When you expose yourself to light when you wake up, it really helps regulate all of your body systems and energy levels,” she explains. A regular sleep schedule not only improves the quality of your night’s rest, but also increases wakefulness and alertness during the day.
