We often respond negatively to invitation requests sent to us. This is particularly true if we have to attend such gatherings or occasions after our office. We simply can't think of taking part in the occasions as our energy levels become low at that point of time. People tend to regard us as "unsocial". But we never try to find a fix for this problem. Batteries need to be recharged and so are the human bodies!
There are a lot of reasons why you might lack sufficient energy. You might be going wrong in some of your lifestyle patterns, habits, diet and exercises. Whatever might be the reasons, let's find quick fixes for these types of situations:
- Have a breakfast rich in dietary fiber: A study conducted by the Cardiff University found that people who consumed cereals rich in fiber had developed better cognitive skills. These cases were associated with a decrease in the rate of fatigue by 10 percent. Foods with high fiber content help in the sustenance of energy levels for a prolonged period. The fiber present in the food slows down the rate of absorption of food in the stomach and this further contributes towards a steady blood sugar level. Enjoy a breakfast with oatmeal soaked in skimmed milk with fresh fruits!
- Enjoy short coffee breaks: Intake of caffeine should be limited, but you can still enjoy short coffee breaks. The sleep experts are of the opinion that mini servings of caffeine contained in about 235 ml (8 ounces) of coffee would help you to stay alert for the whole day. These mini servings should be uniformly spread throughout the day. Drinking a large cup of coffee would enable the caffeine to produce an intensified effect on the bloodstream and you might develop sleep disorders.
- Have short meals at regular intervals: There is no such convention which states that you should only take three meals per day. Instead, you can take short meals after every 3 to 4 hours. This would keep the blood sugar levels raised and you would not feel ripped out of your energy. This would also control your urge of overeating. A perfect meal might consist of a chicken-based salad with olive oil sprinkled on it. A healthy meal should supply carbohydrates, proteins and monounsaturated fats to your body so as to meet your energy requirements.
- Bring nature to your office: Research has shown that green potted plants and vibrant flowers kept in your office desk can help you fight the afternoon slump. The arrangement further helps to boost up your creative thoughts. Fill up empty corners with dracaenas and adorn your work desk with kalanchoe, cyclamen and azaleas. You would feel less stressed while staying close to nature.
- Drink water at regular intervals: Many people who complain about fatigue are actually suffering from dehydration. You should drink water after every hour to keep yourself hydrated. This, in turn, would make you feel energized and prevent fatigue.
- Have a cup of tea: Tea contains L-theanine and caffeine, and the combined effect of these two ingredients can boost up alertness, memory and reaction time. The ingredients are also essential to reduce mental fatigue. A research conducted by University College London has suggested that drinking tea 4 times a day for a continuous period of 6 weeks would bring down the levels of cortisol, the hormone that gets released in high stress situations. The black varieties are specially noted as stress remedies.
- Take a brisk walk for 10 minutes: You can recharge your energy levels by going for a short walk. Women, who participated in an American Heart Association research, showed that 10 minutes of brisk walking for a week resulted in greater energy levels in comparison to their inactive peers. These women felt more confident and clear-headed and experienced lesser pains.
- Go for a kid's lunch: Consider carrying fruits, vegetables, beans and nuts in your lunch box. What does your child carry in his tiny Tiffin box - bananas and a peanut butter sandwich? Bananas are excellent sources of potassium which aids in the conversion of sugar to energy. Peanut butter is another superb energy booster. Around 4,700 mg of potassium and 320 mg of magnesium per day would keep you high!
- Make use of your iPod: At times you might be feeling a bit drowsy even if you are in the midst of some important work. To lift up your moods, you can consider listening to music. Music is a great healer and music therapy has found its application in the treatment of cancer as well. A study has found that the productivity levels of employees who donned headphones were greater by 10 percent in comparison to the rest of the crowd.
- Try out natural remedies: There are certain herbs which stimulate the chemicals present in the brain and the central nervous system, thereby contributing towards increased alertness. Rhodiola is a typical example. A Russian study concluded that the intake of Rhodiola is associated with high physical fitness levels, better coordination and lower degree of mental fatigue.
- Try out a seaweed salad: Japanese appetizers like miso soup or edamame really taste great and you can think of introducing seaweed salad into the mix. The seaweed salad contains high amount of iodine which is essential for proper functioning of the thyroid gland and has an impact on your body weight, mood and energy levels. Table salt is the main source of iodine. Adults should get around 150 mcg of iodine from their daily diet. If you think that the seaweed salads are not good for you, then consider including fish and yoghurt in your diet.
We have been reading in our school text books that we need energy to do various types of activities. But we came across its actual meaning after we faced the stressful work scenarios of today. We are not living alone - we are living with our families, colleagues and the society at large. They are demanding different things from us and we need ample energy to meet their expectations!
