6 Easy Ten Minute Energy Boosters and Why You Feel Exhausted Even on Your Best Days
Table of Contents
Before we get into the meat of getting recharged, let’s address the fact that sometimes medical issues will play an important role in your energy levels.
These can drag you down no matter how well you do on any given day. But if you have had tests and your doctor says ‘there’s nothing that showing up in your blood work’.
Let’s look at 6 easy ten minute energy boosters and why you may feel exhausted even on your best days
6 Easy Ten-Minute Energy Boosters and
Why You Feel Exhausted Even on Your Best Days
Not getting enough sleep at night isn’t the only thing that is draining your energy. The little things that you do and don’t do throughout the day can cause you to become exhausted, both physically and mentally, making getting through the day a challenge.
Not Drinking Enough Water
Dehydration
Even mild dehydration will slow down circulation in your body, depriving your muscles of much-needed oxygen. This can, in turn, significantly deplete your energy reserves. Severe dehydration can leave you feeling nauseous and entirely out of commission. To keep from becoming too dehydrated, be sure to drink plenty of water throughout the day.
Skipping Exercise When You’re Tired
Thinking that skipping your workout to save energy is working against you. Regular exercise can provide you with a substantial boost to your strength and endurance and helps to make your cardiovascular system work more efficiently, delivering oxygen and nutrients to your body.
Getting just 20 minutes of light exercise at least three times a week will have you feeling less fatigued and more energized.
You Live on Junk Food
Foods that are loaded with simple carbs and sugar rank high on the glycemic index, which is an indicator of how rapidly carbohydrates will increase your blood sugar. Constant blood sugar spikes followed by sharp crashes will cause you to feel fatigued over the course of your day.
Eat lean protein and good fats at every meal to keep your blood sugar level.
Sugar
Sugar is an incredibly addictive substance and can be found in just about every processed food. While it can make you feel energetic shortly after consuming it, it also makes your insulin levels rise before quickly dropping off. This sudden dip in your blood sugar will leave you struggling to concentrate and stay on your feet.
To avoid a sugar crash, try to stick with eating unprocessed foods and avoid foods with added sugar.
Not Getting Adequate Sleep
Poor Sleep
When you don’t get enough sleep, you can’t be at your best. Sleep deprivation can impair your memory, alter your mood, increase your risk of chronic illnesses, like heart disease and diabetes, and cause you to gain weight.
Try going to bed an hour earlier at night if you find that you are sleep-deprived.
Stress
One of the leading causes of depleted energy is stress. When your body responds to stress, adrenaline courses through your body, and cortisol levels spike. When you have ongoing stress, all of your body’s systems are affected including your cardiovascular system and immune system, leading to your energy reserves becoming chronically depleted.
There are many things that you do throughout your day that can lead to fatigue and low energy. Understanding your daily unhelpful habits can help you develop a plan to correct them and lead you to live a fuller, more energetic life.
Now that you have taken a closer look to see if you are repeating these daily unhelpful habits and you have upgraded your daily actions to better your daily energy.
But, you are still feeling tired all the time…You may be asking what can I do next?
Here are 8 Reasons Why You May Feel Exhausted Even on Your Best Days
If you are suffering from unexplained exhaustion, you must seek medical answers first. Go to your doctor and ask him/her to give you a complete blood workup to check all your vitamin and hormone levels, plus test you for common diseases that cause exhaustion like sleep apnea.
Alternatively, you may be taking medication for an illness and one of the side effects is tiredness. If you feel tired after taking the medication for two weeks, ask your doctor if there are alternatives.
The following conditions can easily be tested for and acknowledged by your primary care doctor through typical blood tests.
1. Anemia
This medical condition is characterized by paleness, fatigue, racing heart, and sometimes even upper left quadrant abdominal pain. If a person has anemia their red blood cell count (known as hemoglobin) is too low.
If hemoglobin gets too low, it can cause severe fatigue and other problems as well.
You’re Not Getting Enough Iron
If you have an iron deficiency, you could begin to feel sluggish, irritable, weak, and unable to focus. With an iron deficiency, less oxygen is able to travel to your muscles and cells, leaving you feeling more tired.
Reduce your risk of anemia by boosting your iron intake by eating lean beef, eggs, kidney beans, tofu, nuts, dark green leafy vegetables, and peanut butter.
2. Other Vitamin Deficiencies
Besides low iron, if you are short on vitamins D3 or B12 you may feel severely fatigued and even anxious, which can cause you to lose sleep – thus making you feel even more tired all day long. Even though you can buy D3 and B12 (with folate) to help with this issue, it is still best to get a blood test to rule out anything serious before starting with the treatment.
Your Gut Microbiota
If you are Vitamin Deficient, this is primarily related to your gut health. Your gut microbiome.
The microbiome helps determine the vitality of your energy, as well as its ‘set-point’ for the pro-inflammatory response to infection. Probiotics nurture your gut bacteria and help balance the gut biome, which is important to support our energy levels.
Go for a diet that has a high fruit and vegetable content that is low in sugar and low in processed foods as this is best for your energy levels.
Fruit and vegetables will supply the right micronutrients for a healthy microbiome. Eating a diet that is rich in nutrients from colorful fruits and vegetables, supporting a healthy sleep habit, and managing stress levels are key ways to support a healthy gut.
If your diet is unhealthy, high in sugar and processed foods – then your gut microbiome will NOT be as strong as it needs to be which means that it will not provide the same level of absorbed nutrients and overall energy.
Supplementing your diet with nutrients to support your immune system is to increase your daily fruit, vegetable, and berry intake, this is the key to overall optimal health, and an easy way to encourage that is with Juice Plus+ Premium Capsules.
How Does Juice Plus Work?
Juice Plus+ is a whole-food-based (natural) product that utilizes nutrients from 30 different fruits, vegetables, berries, and grains to help contribute to the normal function of energy support.
Regular consumption of Juice Plus+ capsules provides the body with a mixture of nutrients that support your overall energy levels naturally, and your immune system and strengthen the body.
3. Thyroid Disease
Whether you’re hypothyroid (slow) or hyperthyroid (fast), you will suffer from fatigue. Having said that, hypothyroidism tends to cause you to feel tired, sluggish, and even depressed, while hyperthyroidism tends to make people feel anxious, restless, and irritable and then contributes to fatigue due to lack of sleep.
If you are feeling tired even if you have bursts of energy, ask your doctor to test your thyroid levels to be on the safe side.
4. Diabetes
One of the biggest first indications of diabetes is fatigue. Even though most people think diabetes only affects overweight people, many people who appear healthy still wind up with type II diabetes.
If you already know you have had diabetes since birth and are often tired, talk to your doctor about this. Today, even older people are being diagnosed with type I diabetes, so the old rules don’t fit anymore. You can feel fatigued whether your blood sugar is high or low; if it’s off you will feel the effects.
That’s why it’s so important to talk to your doctor to try to manage your disease through medication, diet, exercise, and regular sleep.
5. Depression and Anxiety
While there can be underlying causes of depression and anxiety such as anemia and other vitamin and mineral deficiencies, sometimes people have these conditions for other or even unknown reasons. If you’ve checked everything and nothing shows up, talk to a professional about whether you suffer from depression or anxiety (or both). Anxiety causes fatigue by preventing a good night’s rest, and depression sometimes has the effect of making you want to sleep away your problems regardless of how much sleep you get.
If you’re too afraid to ride your bike because your worry about getting into an accident, or you assume you’re about to get fired when you get called into the boss’ office, then you’re guilty of expecting the worst-case scenario. This kind of anxiety can paralyze you and drain you mentally. When you catch yourself having these kinds of thoughts, take a deep breath, and ask yourself what the worst thing that can happen is, and how likely will it be that the worst really will happen.
Meditating, getting outside, or exercising can help you better cope and become more realistic.
6. Chronic Fatigue Syndrome
Another illness that can cause fatigue is CFS. It’s right in the name. There could be many causes for CFS that we don’t know yet. But it is a real medical condition that is often characterized by fever, body aches, and protracted exhaustion. This condition sometimes occurs after you think you’ve recovered from another viral infection. It’s very difficult to diagnose and is only given after a complete work-up to discount other possibilities.
But, it is a real illness that can be managed and treated.
7. Sleep Apnea
An almost epidemic problem today, sleep apnea is caused by either an obstruction due to the way you sleep or because the brain isn’t signaling your muscles to breathe properly even if your airway isn’t blocked (known as central sleep apnea). Both types of apnea are very dangerous and can lead to sudden death while sleeping.
However, most often what it leads to is a low quality of life due to experiencing non-restorative sleep.
To diagnose this issue, you’ll be sent to a sleep center overnight to do a sleep study. There are many ways to get help with this problem. Even if no one has mentioned that you snore, this is a great test to get to ensure that you are sleeping well.
8. Medications
If you have any type of illness where you’ve been given medications, they may be causing your problems. They might make you tired, or they may make it hard for you to sleep – thus causing daytime fatigue. Sometimes you still must take the medication, but often there are other options that you can use so that you can find a medication that doesn’t cause you as many problems.
Other times, there are additional medications that you can take to combat the problem if it’s interfering with your ability to live your life fully.
So, now that we have talked about potential medical issues that cause fatigue, we can move on to talk about other issues that may cause fatigue and how you can overcome it.
After all, the entire point is to find ways to recharge your body and take control of your life. Whether that is via medical intervention or something else.
It is more important to take control and do something to make a difference. Be your own health and wellness advocate.
Here are six quick energy boosters you can do to level up your energy in just 10 minutes.
Boost Your Energy Levels in 10 Minutes
When low energy threatens to drag you down, don’t turn to an energy drink, or candy to lift you back up. While the sugar and caffeine might provide you with a quick pick-me-up, it will quickly wear off leaving you feeling even more drained.
Here are lasting fatigue fighters that will leave you feeling refreshed and vitalized and ready to tackle your day.
6 Easy Ten-Minute Energy Boosters
1. Eat Your Breakfast
People who eat a balanced breakfast every morning report that they experience less fatigue and stress than those who skip it. Eating high-protein, good fats, and fiber foods will stick with you longer than a sweet roll.
They will prevent you from getting hungry as the day wears on, keeping your energy levels high.
Let’s take all the hard work out of the keto diet for you! Hundreds of women are experiencing the same struggle you’re going through right now.
What’s the biggest difference between feeling consistently awesome vs. the on-again, off-again dieting train wreck?
Hint: it’s not staying under 20g carbs, super-strict macro counting, limiting your veggie intake, or upping your fat content until you’re drinking olive oil.
The biggest difference between awesome and train wreck?
A plan designed for you.
2. Strike a Pose
Recent studies have shown that yoga can be an excellent fatigue fighter. It uses various postures and deep breathing to help get your heart pumping and oxygen circulating. Both of which can provide you with an instant energy boost.
3. Drink Water
As mentioned above, not drinking enough water during the day can lead to dehydration which can leave you feeling fatigued. You want to drink enough water to keep your body well-hydrated.
You can tell when you’re well hydrated because you won’t feel thirsty and your urine will be light in color.
4. Eat Nuts
Almonds and peanuts are high in magnesium and folate, which are essential nutrients your body needs for energy and cell production. If your body lacks these nutrients, it can leave you feeling weary. When your energy is low, eat a handful of nuts.
5. Get Moving
As mentioned above, exercise is a natural energy booster. This is because when you exercise oxygen-rich blood floods your body, flowing to your heart, muscles, and brain. Even if you are only able to spare 10 minutes at a time, squeezing in regular exercise will help keep your energy levels at their peak.
6. Get More Sun
Just spending a few minutes outside on a warm, bright day can lead to an enhanced mood, better memory, and an increased ability to absorb new information. Getting out can also help improve your self-esteem.
Incorporating even one of these energy-boosting activities into your day can help you fight fatigue and increase your energy levels throughout the day.
“This Blog does not provide medical advice It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read. If you think you may have a medical emergency, immediately call your doctor or dial your emergency number.
This post contains affiliate links.”
Affiliate Disclosure
Sometimes I use affiliate links. What does that mean? It means that if I’ve used a product or service and liked it, and that product or service has an affiliate program, I sign up for it. Then, when I mention that product or service in one of my blog posts, I link to it using my affiliate link.
Should you buy something resulting from one of those links, I might get a small commission for the referred product. And that is why I wrote this disclosure – to empower you to make an informed decision before clicking on an affiliate link. There should be no question that I feel comfortable with a product or service I refer to because I will only endorse products I truly believe can help empower.
"As part of my own personal health journey, I discovered what I believe to be the KEY PRINCIPLES to ignite energy, crush cravings, and achieve long-term weight loss and wellness. I hope to inspire and educate you, so you can regain your health and happiness while enjoying delicious meals and sweet treats"
