TIERD OF FEELING TIERD??!!

                  How to manage and increase your energy levels in a safe and healthy manner:

                                                   

 

                                                             Before going through how to increase energy, lets look through the signs that you are feeling too low and why??!! we have to understand if we are low on energy and why, then we can start correctly increase your energy.( nowadays weather is too heat, take care of your health, and stay safe.)

Signs you are low energy:

• Feeling unmotivated everyday of the week.
• Not being able to stay up as late as you used to.
• Feeling foggy and unable to focus on task.
• Unable to get up early/ its being difficult to wakeup.
• Feeling more in  depression and /or anxiety.

Possible reasons you are low on energy:

• You are too stressed out/worrying too much.
• You are not having proper food diet.
• You are not getting enough sleep at night.
• Consuming too much caffeine( like, coffee, tea and cacao plant)
• Eating too much or too little.
• Drinking too much of alcohol.
• If you are not feeling well mentally.

Tip1: A regular sleep schedule

                                           Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness. 

Follow these tips to establish healthy sleep habits:

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy. 
• If you don’t fall asleep after 20 minutes, get out of bed. 
• Establish a relaxing bedtime routine. . 
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.  
• Avoid consuming caffeine in the late afternoon or evening. 
• Avoid consuming alcohol before bedtime. 
• Reduce your fluid intake before bedtime.

Tips2: Stay hydrate:

                              Follow these six tips to stay safe and healthy, especially when temperatures — or your activity levels — increase:

1. Don’t wait till you’re thirsty to drink. . 
2. Flavor your water: If plain water tastes boring to you, you can add flavor with fresh fruits or a splash of fruit juice. 
3. Eat water-rich fruits and vegetables: Certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes. 
4. Stay inside when it gets too hot: On very hot days, stay indoors in an air-conditioned environment. If you don’t have air conditioning at home, try a shopping center, movie theater or public library. Avoid sun exposure, especially between 10 am and 2 pm, when the rays are strongest. Plan outdoor activities in the early morning or evening.
5. Dress for the weather: Wear light, loose-fitting clothing that lets your skin breathe. Dark colors absorb heat, so stick with lighter shades. Wear a wide-brimmed hat in the sun to keep your head cool and use plenty of sunscreen to avoid sunburn, which can increase your skin temperature and make it harder to stay cool.
6. Be aware of the signs of dehydration (below):  If anyone in your family is ill, pay attention to how much they’re able to drink — especially young children and the elderly. Anyone with a fever, vomiting or diarrhea should drink plenty of fluids. Do not wait for signs of dehydration to appear.

 Tip3: Get regular consistent exercise:

                                                     Exercise boosts energy. Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores. 

 

Tip4:Monitor your vitamin levels:

                                                  A good approach is to monitor your vitamin and mineral levels with a blood test. If you're low in a certain nutrient, you can up your intake of foods rich in these nutrients. However, supplements are definitely necessary in some cases.

tip5: Eat healthy diet:

                                   A healthy diet may contain fruits, vegetables, and whole grains, and may include little to no processedfood or sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.