- TOP 4 HERBS TO REDUCE INFLAMMATION
Do you find yourself feeling slow, having difficulty staying awake, and drinking many cups of coffee just to make it to the end of the day? Well, you’re not alone!
Most of us “autoimmuners” are very familiar with feeling tired and foggy minded at the end of the day. Some of us have days that don’t even start and we are already wanting to crawl back into bed.
There are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.
Just by making a few small consistent changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.
Here are few simple strategies to increase your energy levels naturally and live better with Lupus or other autoimmune conditions.
If you often feel tired throughout the day, you may need more quality sleep. The amount of sleep a person with Lupus needs can vary, but experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels, support overall health and keep a flare up at bay.
Tips: Try going to bed earlier and reducing screen time before bed. If you have trouble sleeping, you may benefit from setting a regular sleep schedule and a before bed routine that is consistent with your lifestyle. Rein in your day by doing things that relax at the end of the night by doing light body stretches, a warm shower, reading a book, or listening to relaxing music.
I know… I know.. easier said than done! Once diagnosed with an autoimmune condition, stress seems to be an automatic companion to our life. However, it is not good for you! Not only can stress have a serious impact on your physical and mental health, but it has also been closely linked to tiredness, fatigue, and increased inflammation.
Tips: Think about what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. If that’s not possible, then what actions can you take to reduce your stress about that item such as asking for help at home or work, delegating tasks on certain days only, and giving yourself grace if you don’t meet a deadline or there are dirty dishes sit in the sink overnight. Incorporate strategies to increase your energy levels such as taking some time for yourself to relax, reading, book yourself a massage, or going for a walk. You could also try meditation and breathing techniques which may reduce stress.
It just makes sense, you create energy by moving more. Research suggests that adding more physical activity to your routine could also fight fatigue and increase your energy levels. All those happy hormones get released and then your body sends signals to brain, ” Hey I like this movement, let’s do it again tomorrow! Same time. Same place.”
Tips: Try to incorporate more movement into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking/cycling to a destination instead of driving. Choose a once a week exercise routine at home or gym and commit to it. Increase when your energy levels elevates.
Following a healthy diet can benefit both your health and combat your fatigue. Eating regularly and ensuring that you’re eating enough can also help boost energy levels. If you’re always feeling tired and have low energy, switching up your eating habits could be also help with symptoms of your autoimmune disease. Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. And as always the Spice Coach (that’s me) says, ” Add spices and herbs to all your meals to boost up the nutritional value.” There are even spices and herbs that can give you energy. Click here to read my post on them. Unfortunately, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health
Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention.
It’s also important that you eat enough food to fuel yourself during the day. Severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which also could take a toll on your energy levels.
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells.
One study showed that people reported experiencing 26% more fatigued when they followed a diet high in refined carbs and added sugar, compared with when they consumed a diet filled with whole grains, fresh fruits, and vegetable
Dehydration can have a huge effect on your brain function, mood, energy levels. People with autoimmune conditions are more prone to chronic dehydration. Dehydration can make you feel tired. Make a conscious effort to drink enough water throughout the day and respond to your thirst. You might also need to increase your intake if you’re very active or live in a hot climate like me in Kuwait.
More Energy
Many people feel tired and lack the energy needed to function at their best throughout the day.
However, drinking enough water, following a balanced diet, getting enough sleep and exercise can benefit both your energy levels and control of your Lupus health.
If you suffer from chronic fatigue, it’s worth taking a look at your lifestyle to see which healthy changes you can make to boost your energy levels and help you feel your best!
Love more and Laugh alot.
Eat well and Move around.
Life is a Blessing so Live it right!
XoXo Patty your Spice Coach and Lupus Warrior
