It is January, the Christmas and New Year celebrations seem like a distant dream and you may feel a little flat, apathetic and you find it difficult to work with and re-focus.
Plus, despite the free time and the new year, new year & # 39; resolutions you will probably feel weird tired and not refreshed and revived at all.
This fatigue is usually aggravated by dark, gray and cold days and a survey by vitamin brand Healthspan shows that the average worker currently spends the equivalent of more than seven and a half years of his life tired.
This means that almost three of these are spent every 24 hours on feces and lack of energy – that is more than 20 hours per week or six weeks of this new year.
Four in ten respondents say that they feel that they are living their lives empty.
Most of them hit a certain energy level just after lunch – when four out of ten of us use tea and coffee in the hope that a caffeine shock will help us give us energy.
Fifty-eight percent have canceled nights out with friends because of fatigue.
So what can you do to get new energy and focus again?
The average worker currently gives the equivalent of more than seven and a half years of his life feeling tired. Here you can read how you can get out of the breakdown
1. Apply sunshine vitamin
Eating a healthy, balanced diet will of course help to get the vitamins and minerals you need to give you enough energy and to avoid any nutritional deficiencies that can be a symptom of fatigue.
Medical Nutritionist Dr. Sarah Brewer says: & When you have to cancel social plans or things that you really like to fall asleep or to recharge your batteries, it can be something as simple as a vitamin or mineral deficiency.
It is not generally known that a lack of vitamin D is associated with fatigue and exhaustion, but other nutrients involved in the prevention of fatigue include B vitamins, vitamin C, iron and magnesium.
You should always try to get these out of your diet, but if you run empty a multivitamin and mineral plus extra vitamin D is a good idea.
We get vitamin D primarily through exposure to sunlight and since there is not much at this time of the year, most of us will benefit from supplementation such as Super Strength Vitamin D3 Peppermint Oral Spray from Healthspan – sprayed in the mouth the vitamin directly absorbed into the bloodstream.
2. Place a cap on the coffee
An important energy drip that is not always immediately obvious is dehydration.
As nutritionist Fiona Hunter says: "Most of us do not drink enough during the day and even mild dehydration can cause us to become lethargic. A study by Tufts University in the US shows that even a 1-2 percent loss of water is associated with fatigue. & # 39;
It is worth pointing out that this level of dehydration is unlikely to register, because you will even feel thirsty and our ability to quench will diminish as we age – so keep yourself well hydrated throughout the day by every couple Drink for hours – ideally water and non-caffeine-free herbal teas – and choose foods with a high water content such as fruits and vegetables.
Caffeine has its place – most of us turn to a coffee, cola or tea to cheer us up quickly and make us think right – but it is also a diuretic and you can be dehydrated. It can also disrupt deep sleep, making you feel broken when you wake up, so you need more caffeine to get you into action.
Ideally, do not use more than two to four cups a day.
3. Concentrate better
To help you through Dry January as you do it, plus keep you hydrated while improving your memory options, try drinking water with added essential oil of rosemary.
Used as a memory aid for thousands of years, a clinical study from 2016 showed that memory improves in children.
No 1 Botanicals Rosemary Water contains carefully extracted rosemary to hydrate you (even mild dehydration makes it harder to concentrate) and the rosemary should make your brain less foggy.
Try Potter & # 39; s Memory & Focus CDRI 08 to further sharpen your focus.
With a plant extract of Bacopa monnieri (commonly known as waterhyssop, a herb commonly used in Ayurvedic medicine), this drug has been shown to help with concentration, memory and learning retention.
For another potential sharpener, try your Moringa Brain Greens Healthspan with dried Moringa leaves, a plant known to contain kaempferol, which has been associated with increased brain health.
4. Prevent the malaise after lunch
Why is mid-afternoon the time for the nation to collapse into a collection energy?
Fiona Hunter suggests that it is an evolutionary legacy: & # 39; In prehistoric times our ancestors woke up early to hunt for food, when they had eaten, it was time for a nap to digest food and the heat of the day avoid. & # 39;
Since most of us can not take a nap at our desks, she points out that the food we choose for lunch can have a major impact on that slump.
Carbohydrates such as bread, pasta, rice and potatoes cause the production of the neurotransmitter serotonin, which makes us feel drowsy and relaxed.
"Protein, on the other hand, triggers the release of dopamine and norepinephrine which keep the brain alert and awake, so that you exchange your lunch sandwich or pasta salad for a protein-rich meal such as an omelette or chicken salad can ward off the apathy of the afternoon. & # 39;
She also says that if you eat an early lunch or skip completely, the blood sugar level is likely to drop around 15.00, and this may be the time for a healthy snack such as yogurt, banana, dried fruit or a few oatcakes with peanut butter.
5. Be more consciously tired
Technology has many advantages, but connecting 24/7 can also be one of our biggest energy experts, not least because most of us almost permanently & # 39; on call & # 39; to be.
Dr. Psychologist. Megan Arroll encourages us to have a digital detox & # 39; a day in the week. To take, but just make a daily short telephone-free walk, you can be less distracted and more focused and energetic.
In addition, practicing a few minutes of daily mindfulness (focusing your attention on something in the present to calm you down) can help you to mindfully & # 39; getting tired – recognizing your feeling of fatigue but becoming aware of what exactly your worn body is and / or brain needs (better eating, exercise, more sleep, free time and more quality time with the people you care about).
Dr. Arroll suggests that this simple loop-mindfulness exercise can help you energize: "As you walk, you notice the sound of your feet as they touch the ground, feel the air as it washes past your face. If you walk carefully, you feel calmer and more alert after this exercise. & # 39;