It is common for everyone to get fatigued at some point in life which causes reduced performance and alertness. However, at times you may experience chronic fatigue and lack the energy to go through the day. There are different causes of fatigue which can be classified into lifestyle causes, physical illness causes, and mental causes. Examples of lifestyle conditions that can cause fatigue include lack of physical activity, boredom, lack of enough sleep, and being obese or overweight.
Other lifestyle causes of fatigue include the consumption of too much alcohol or other illicit drugs like cocaine. Some of the physical health conditions that can cause fatigue and reduced performance include anemia, arthritis, sleep disorders, chronic liver and kidney diseases, cancer, and autoimmune disorders. It is also common to get fatigued due to mental disorders like anxiety and depression. When fatigue is due to a physical health condition, you may experience additional symptoms like pain and vomiting and these should prompt you to see a doctor.
If you are experiencing reduced performance and alertness, it is important to examine your lifestyle and determine what may be contributing to the fatigue. Because life is busy and many things are going on at any point in life, it may be hard to prevent fatigue completely from occurring. However, there are some things that you can do to boost your performance naturally when this happens. Listed below are some natural ways to boost performance and alertness.
1. Get More Sleep
Health professionals recommend every adult get at least 7 hours of sleep every night. Children and younger adults need more hours of sleep so that they can get sufficient growth. Older adults also require more hours of sleep and rest because their bodies are aging. When you are too busy in life, it is common to deprive yourself of sleep to achieve the goal that you are trying to reach. You may start to push your bedtime or wake up too early and sometimes you may take extra shifts at work which means that you sleep for very few hours if any.
Studies have shown that about 30% of the general population does not get enough sleep. When you don’t get enough sleep, you will be grumpy and tired the following day and the lethargy that you get reduces your performance at work or school. To avoid this, you should sleep for the recommended hours, go to bed earlier and reduce the screen time when it is time to sleep. When you follow these steps, you will be more active and alert during the day.
2. Natural Energy Boosters
Another way to improve your performance and alertness naturally is to use natural energy-boosting drinks. These drinks do not contain artificial ingredients like excess sugar and caffeine, unlike artificial energy boosters. These additives may cause unwanted effects like sugar addiction, anxiety, and palpitations due to excess caffeine and increased risk of lifestyle diseases like diabetes and hypertension.
Some of the natural energy boosters that you can take include Guayusa tea which contains healthy caffeine to keep you alert and energized. Check out some natural health boosters like Guayusa tea here at www.athletesbrew.co.uk, matcha tea which is made by covering tea leaves before they are harvested to increase the chlorophyll and deep green hue is another natural health booster. Turmeric tea, Yerba mate, turmeric tea, and fresh juices are other natural energy boosters. In addition to providing energy, these natural energy boosters also prevent inflammation and chronic diseases.
3. Stay Well Hydrated
Our bodies are made of 60% water and the water serves important functions in the body like the formation of blood, helping in digestion of food, mental functioning, and smooth skin. You lose water through sweat and urination and if you do not drink enough water, you can be at risk of dehydration. Dehydration is a life-threatening condition if left untreated. To avoid this, it is advisable to drink at least 7 glasses of water daily. To boost your performance throughout the day, drink as much water as you can.
4. Physical Exercise
Living a sedentary life can reduce your performance as well as put you at risk of lifestyle diseases like obesity and diabetes. To avoid this, ensure that you do as much exercise as you can. Being physically active does not mean that you need to go to the gym every day but you can also exercise during your normal daily activities.
For instance, you can opt to take the stairs at work instead of the elevator and get a standing desk and walk to the restaurant instead of ordering food. You can also do meditation exercises like yoga to boost your alertness. Another benefit of exercise is that it enhances blood flow to the brain and stimulates the brain to release the feel-good hormones. This will in turn help to reduce your stress levels and boost your mental health.
5. Eat a Nutritious Diet
Eating a healthy diet provides the fuel that your body needs to keep going and this is, therefore, one of the ways to stay healthy. When choosing a diet, choose one that is well balanced with carbohydrates, proteins, fats, minerals, and vitamins. It is advisable to choose natural foods because processed foods put you at risk of obesity and other lifestyle diseases like diabetes.
Ensure that you have regular meal times and avoid skipping meals because this can contribute to decreased alertness. It is also advisable to avoid added sugar in foods because this causes a sudden sugar rash and then a sudden drop in energy and performance. You should also consider quitting smoking and drinking alcohol because they contribute to reduced performance and a high risk of diseases.
6. Be Social
For you to stay healthy, you must establish social connections and support systems. When you stay alone, you are at higher risk of stress and reduced alertness. When you start feeling too tired and low, it is advisable to look for social connections. For instance, you can join a social club, or sign up for an activity where you can meet new people like a golf club or yoga class.
In summary, it is common for everyone to have episodes of low performance and alertness. This can occur due to lifestyle choices like lack of sleep, skipping meals, sedentary lifestyle, or lack of sleep. Physical health conditions like arthritis and mental disorders like anxiety are other causes of reduced performance. You can improve your performance by getting enough sleep, drinking enough water and energy boosters, eating a nutritious diet, and being physically active.