HEALTH SPECIAL...Feeling tired all the time?

 Feeling tired all the time? 

Don’t worry. There are many ways to beat that constant fatigue

    One among 10 people say that they feel tired most of the time. While certain tests can rule out nutrient deficiencies and hormonal problems, this feeling of being perpetually worn out could also be related to your lifestyle. If you’re among those who are constantly feeling drained out, here are some fatigue-fighting tips.
LESSEN ALCOHOL
CONSUMPTION
>> Do you have a glass of wine daily at night to unwind? If yes, stop right there. While alcohol can relax you initially, it also has a dehydrating effect and will not let you enter the stage of
deep sleep. Cut down your consumption as much as you can.
HIGH ON HERBS
>> Certain herbs can help your body cope with fatigue. Try having ginseng; it stimulates your adrenal glands and makes you more alert. Another herb called rhodiola is also known to fight sluggishness. Don’t, however, expect miracles overnight — it can take anything from four to five days before you notice a change in your energy levels.
TAKE A POWER NAP
>> When you feel sluggish in the afternoons, a nap is just what you need. But you should get the duration right. A power nap for about 20 to 30 minutes can be refreshing. This gives your brain a much-needed break. However, don’t throw yourself into work as soon you wake up. You have to give your brain some time to recover.
EAT LOW
GLYCAEMIC
INDEX FOODS
>> Unprocessed foods with a low glycaemic index (GI) will ensure that your energy levels remain stable. Opt for slowburning wholegrains, brown rice and brown bread. Eat small portions because your body uses a lot of energy to digest its food and you will end up
feeling tired. Carbs have glucose, which can trigger the production of serotonin, a hormone which can make you sleepy.
INCLUDE PROTEIN
>> Ideally, you should be getting 50 grams of protein daily in order to feel
    energetic. When you have
    protein, it decreases the speed at which carbohydrates are absorbed. This, in turn, ensures that you have a steady rate of glucose in your bloodstream. Apart from this, protein also helps enhance your mood.
GET ENOUGH SUNLIGHT
>> The reason we feel more tired during the monsoon and winter is because we don’t get adequate sunlight, which our body needs. When the body does not get enough sunlight, it produces too much melatonin — the hormone which is responsible for making you sleepy. Step out and take a walk in the sunlight early morning or late afternoon. Try and keep windows at home open so you can benefit from the natural light.
LIMIT TIME IN
FRONT OF THE COMPUTER/ TV
>> People who use laptops and computers, and watch TV at night find it more difficult to fall asleep because the blue light emitted from these devices, suppresses the production of melatonin. As soon as the sun sets, dim your laptop light and stop watching TV an hour before bed.
INCREASE MAGNESIUM AND VITAMIN B INTAKE
>> Magnesium maintains your blood glucose levels and looks after muscle health and concentration. A deficiency can make you feel rather lethargic. Include green leafy vegetables and nuts in your diet and check if you need a magnesium supplement. There are eight B vitamins, which one requires to feel energised — Vitamins B1, B3, B5 and B6 convert food into energy. Eat chicken, nuts, cheese and eggs.
Thinkstock DO BREATHING EXERCISES
DAILY
>> Unbelievable as it sounds, if you don’t breathe correctly, it can actually make you feel tired. Breathe in through your nose and let the air fill your stomach. Exhale gently. Do breathing exercises thrice a day if you can.
STAY HYDRATED AT ALL TIMES
>> It is absolutely essential that you drink at least eight glasses of water every day. When you don’t have adequate water intake, your blood pressure drops, which slows the amount of oxygen to the brain and leave fatigued. Ensure that you stay hydrated. A cup of coffee a day can also increase alertness. SIMPLE TIPS Have an important meeting looming up and all you can think of is hitting the sack? Here are some quick fixes to perk you up... > Sniff some mint. That’s right. Experts say that sniffing peppermint can boost alertness levels. Even essential oils of eucalyptus, basil and rosemary can work wonders. > Have some dark chocolate. Chocolate has theobromine, which is a stimulant. > Take a couple of minutes out to stretch your body.

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