We’ve all seen stressful days. Hell, we see them every day. The holidays are over, and it seems like a distant memory when you could wake up whenever you want and eat breakfast in bed. The chances are that even after taking a long vacation time; you still feel tired and beat. You don’t feel that you’ve had a holiday and you wish that you would get a holiday again.

We get it. Life is full of stress and tension. All of us are juggling multiple things at the same time: work/family/friends/personal are the main factors. And those are just the day to day priorities. We haven’t even mentioned the emergencies that creep up on you, whether they are work-related or home-related. Someone suddenly falls ill, you are suddenly called in an emergency meeting, your office is arranging a course on first aid and you and your team have to participate. It seems like you cannot get a single second to yourself when you could relax and do nothing, think nothing.

That is what we face every single day. Fortunately, we don’t have to. There are simple yet highly effective things that we can do to make sure that our daily routines and our hectic lives do not suck all the energy out of us. These methods don’t require a lot of money, and you can do that any time of day. Whether we’re talking about taking a superfood like spirulina or doing some exercise daily, it’s all doable and will get quick results.

What causes energy loss

Before we tell you what you should do, let us see what we are doing wrong so that we can prevent the condition that we discussed above.

1. You’re always dehydrated

You might not know this, but even a little dehydration like 2 percent can cause fatigue and feeling of tiredness. If you are not drinking enough water, you might fall prey to things like afternoon headaches, fatigue, and others. It also affects the efficiency of your heart as when the blood gets thicker, and your heart has to pump harder to get the blood to all the extremities. This also results in less amount of oxygen and nutrients, reaching your various muscles and organs. Therefore, it affects your entire body. Make sure that you drink the amount of water that is right for your age, and you will automatically feel less fatigued and more energized.

2. You skip breakfast

This is one of the major reasons why we feel tired and lethargic all through the day. It seems like your mom knew what she was talking about when she said that, ‘breakfast is the most important meal of the day.’ If you take a good breakfast, you won’t feel like you could eat a horse at lunchtime. You won’t have to face different cravings all through the day. Eating a healthy breakfast ensures that your metabolism gets a good start, and you see the effects throughout the day. Otherwise, you will be one of the many cranky people in the afternoon in your office. Make sure that your breakfast includes all the important foods like protein, healthy grain, and some fat. We all like to have McMuffin now and then, but don’t make it a habit.

3. Sugary treats power you

Taking a few sweet nothings now and then is not a bad thing, but if you stay on a constant sugary diet of donuts or fast food, you will enable your blood sugar to spike and dip like it was never meant to do. This spikes and dips wreak havoc on your entire body and might be the reason why you suddenly have a surge of productivity, but after a few minutes the effects are reversed, and you can’t do anything you put your mind into.

How to take care of yourself?

Here’s what you need to do:

1. Choose Your Breakfast Wisely

Like we mentioned earlier, breakfast is highly important to you. Make sure that you have a balanced meal in the morning. Start your day with whole grains, healthy fats, eggs, or something similar. Also, take your protein to maintain your blood sugar. It will give you more energy to handle the day. Other options are fruits or smoothies. Grab a protein bar if that’s what you want. If you don’t have the time to cook or can’t cook, try getting a superfood into your routine that contains all the necessary nutrients for you.

2. Exercise

We’ve all made the New Year resolution of getting more exercise, just like we do each year. The thing is actually to get out there and do it. If you can do even a little bit of cardio or stretch in the morning for a few minutes, it will help get your body into a strong position and release endorphins in your system which will keep you positive all day long.

3. Get Your Supplements

One of the best ways to make sure that you get the proteins, minerals, and vitamins that your body requires is to take the proper supplements. Get your minerals, vitamins, or iron levels checked, and you will be surprised by the results. Most of us have some deficiency that we don’t know of, and it keeps us from performing to our maximum potential. Take care of this aspect, and you will be golden.

4. Get Proper Sleep

You don’t just need eight hours of sleep in a day. You need eight hours of consistent sleep every night if you want to wake up the next day feeling energized and fresh. Set your bedtime and then stick to it. Once it becomes a habit, it will be easier for you.

5. Put Down Your Phone

This is related to the point above. A lot of us spend a lot of time on our smartphones, tablets, or other types of screens even when we know it is bad for us. The blue light in the screens keeps our brain awake at night. Make sure that you turn off all screens at least 2 hours before going to bed.


Make sure that you take care of the above things and you will breeze through your day without any difficulty. You will be able to multitask your assignments without taxing your body or your mind, and the feeling of freshness will never leave your side.

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