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November 30, 2016: Sleepless nights are not the only reason for an energy-drained body. There are multiple little things you do (or do not do) that can sap both our mental and physical energy, which makes your living through the day a tedious task. Here is a list of things that make you feel tired and some modifications that can be made in your lifestyle to avoid the same and put you back up on your feet.
- Skipping workout sessions when tired
Reserving energy by avoiding exercise works against your objective. A University of Georgia study reveals that inactive but healthy adults who started light workouts for as much as 20 minutes and three days a week are reported to be less fatigued and more energetic after six weeks. Strength and endurance are boosted by regular exercise and also improves the functioning of your cardiovascular system and provides nutrients and oxygen to tissues. A 2016 study showed that older adults who exercise for even 15 minutes a day and do not meet the government recommended 2 hours and 30 minutes are fit enough. So the next time you decide to lay back at home, go out for a walk. You will not regret it.
- Not drinking enough water
Energy levels are affected by even a minute dehydration says Amy Goodson, RD, who is a dietician for the Texas Health Ben Hogan Sports Medicine. According to research, an average American consumes about four cups of water a day. Dehydration results in the decrease in blood volume and makes it thicker, says Goodson. This results in less efficient pumping by the heart and slows down the supply of oxygen and nutrients to the muscles and organs. For calculating the normal fluid requirements, your weight in pounds is divided in half to get the number of ounces of fluid our body needs in a day.
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- Not consuming enough iron
Iron deficiency results in a lethargic, grumpy and unfocused behavior. “It makes you tired because less oxygen travels to the muscles and cells,” says Goodson. To reduce the risk of anemia, you need to increase your iron intake by loading up on lean beef, kidney beans, tofu, eggs including the yolk, dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. An iron deficiency in your body may be a result of an underlying health issue. Therefore, if you are suffering from some deficiency symptoms, please visit a doctor.
- Being a perfectionist
Perfection is impossible to achieve but it makes you work longer and harder than required, says Irene S. Levine, PhD, a psychiatry professor New York University School of Medicine. Levine says that “You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction.” Levine suggests setting a time limit on projects, and taking care to follow it. Over the time, you will notice that the extra time you were working was not really making any difference.
- Making mountains out of molehills
If you are terrorized by everything and think that even a small unexpected event can bloat up into a catastrophe or are expecting a worst case scenario to occur always, the anxiety could paralyze you and make you mentally exhausted, said Levine. When you begin to have such thoughts take a deep breath and ask yourself that what is the probability for the worst to occur. Going outdoors, working out, meditating and sharing your problems with friends or family might help you cope better and think in a more pragmatic way.
- Skipping breakfast
Food is fuel for your body. Your body uses the food you eat for dinner at night when you sleep to circulate blood and oxygen continuously. Therefore, you need beakfast in the morning. Goodson says “Eating breakfast is like starting a fire in your body by kick starting your metabolism”. Goodson suggests a breakfast including lean protein, whole grain and healthy fat. Good examples are oatmeal with protein powder and a little bit of peanut butter, a smoothie made of fruit, protein powder, low fat milk, and almond butter or you could eat eggs with two slices of whole wheat toast and low fat Greek yogurt.
- Living on junk food
Foods containing sugar and simple carbs rank high on the glycemic index (GI), which indicates how rapidly carbohydrates increase blood sugar levels. Inconsistent blood sugar levels cause fatigue, says Goodson. To keep the blood sugar levels steady you need a lean protein with a whole grain at every meal, according to Goodson. Appropriate examples are chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.
- Unable to say ‘NO’
Pleasing people can make you resentful and angry over the time and often demands your own energy and happiness. You need to teach yourself to say ‘NO’ out loud, says Susan Albers, a licensed clinical psychologist with Cleveland Clinic and the author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence. “Try it alone in your car,” she says. “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.”
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- Keeping a messy office
According to Princeton University study, a disarranged work place exhausts you mentally by restricting the ability to focus and the brains capacity to process information. “At the end of each day, make sure your work and personal items are organized and put away,” suggests Lombardo. “It will help you have a positive start to your day the next morning.” Do not get overwhelmed by the amount of reorganization that needs to take place if it is very untidy. Move through it one step at a time and organize the work place.
- Working through a vacation
Disconnecting and relaxing truly allows you to unwind yourself and feel more relaxed and helps you to reenergize yourself. Lombardo tells Time that checking your email at times when you should be relaxed puts you at a risk of a burnout. “When you truly take breaks, you will be more creative, productive, and effective when you return,” says Lombardo to Time.
- Consuming alcohol before bedtime
Alcohol first depresses the central nervous system and produces a sedative effect, Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City said to Time. “But it ultimately sabotages sleep maintenance.” When metabolized, alcohol creates a sudden surge in the adrenaline system and hence, you wake up in the middle of the night after you’ve been drinking, he says. Dr. Towfigh suggests that you stop all intake of alcohol three to four hours before you sleep.
- Checking e-mails at bedtime
The body’s natural circadian rhythm can be disturbed by the suppression of melatonin by the glaring light of screens, says Dr. Towfigh. Melatonin is a hormone that helps to regulate sleep and wake cycles. The effects of technology might vary from one to another but is advised to avoid all technology for one to two hours before bedtime, Dr. Towfigh said to TIME. If you cannot avoid it, hold the device at least 14 inches away from your face to reduce sleep interference.
- Relying on caffeine throughout the day
Dr. Towfigh says that up to three cups of coffee daily is healthy but consumption of caffeine in an improper way could seriously disturb your sleep-wake cycle. Caffeine blocks Adenosine which is a byproduct of active cells that drive you to sleep on its accumulation. According to studies, ingestion of caffeine even six hours before bedtime could affect sleep.
- Staying up late on weekends
Staying up late on a Saturday night and sleeping in on Sunday afternoon affects the sleep on a Sunday night and hence, results in a sleep deprived Monday, says Dr. Towfigh. Since, staying in can affect your social life, Dr. Towfigh suggest that you try to wake up around your normal time on a Sunday morning and then taking a power nap in the afternoon. “Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired,” he says.
– by Shivam Thaker of NewsGram. Twitter: @Shivam_Thaker
By Monika Manchanda
Eating fruits is one of the most satisfying ways to tackle sweet-tooth cravings while meeting your nutritional needs. Despite many studies and research on fruit consumption in diabetes, there are a lot of speculations on the right kind of fruit consumption and its relation to blood sugar levels.
Eating seasonal and locally available fruit has many health benefits ranging from reducing sugar and inflammation levels to fighting high blood pressure -- thanks to their abundant vitamins and mineral presence! They are a powerhouse of antioxidants like vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.
The fruits listed below are not just diabetic-friendly but are loaded with fiber and water content which can slow down the sugar spikes and sugar absorption rate. Apples are not just nutritious and filling; According to a study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. Turns out there is a truth in the old saying, "An apple a day keeps the doctor away", after all!
Apples are not just nutritious and filling; According to a study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. | Photo by Pierpaolo Riondato on Unsplash
Avocados are a great source of healthy fats and more than 20 vitamins and minerals. They are high in fibers as well, and have been linked with lowering the risk of diabetes. Berries: Adding berries is one of the best ways to add a variety to your diabetes-friendly diet. You can choose from blackberries, blueberries, or strawberries because all of them are power-packed with antioxidants, vitamins, and fibers. Papaya is rich in natural oxidants, which makes it a perfect pick for people with diabetes. It reduces the chances of future cell damage.
Star fruit: This sweet and sour fruit is rich in dietary fiber and vitamin C. It also positively impacts anti-inflammatory processes and can help repair cell damage, and it has minimal fruit sugars as well. Kiwi fruit is an excellent source of Vitamin E, K, and potassium, and they are low in fruit sugars as well, which makes it a perfect diabetic-friendly fruit.
Avocados are a great source of healthy fats and more than 20 vitamins and minerals. | Photo by Kristine Wook on Unsplash
Melons (Musk melon and watermelon): Powerful hydrating fruits like cantaloupe and melons are recommended for people with diabetes, and people with the risk of developing diabetes. Eat-in moderation for multiple nutritional benefits like fiber, potassium, magnesium, vitamin B, and C. Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.
Pear are nutrient-rich, and they are known to fight inflammation and improve digestion.? Studies also suggest that consuming pears along with a healthy diet reduces the risk of type 2 diabetes. Orange: This citrus fruit is full of fiber that helps slow down sugar absorption into the bloodstream, and its vitamin C component helps improve immunity levels.
Add fruit to your salads to enjoy their goodness with a sprinkle of cinnamon, it tastes better and reduces sugar spikes . | Photo by Jo Sonn on Unsplash
Add fruit to your salads to enjoy their goodness with a sprinkle of cinnamon, it tastes better and reduces sugar spikes . Add nuts like walnuts and almonds to complement your fruit snack. you can also add flaxseeds to balance the glycemic load in the body. (IANS/ MBI)
Keywords: Diabetics, Apples, Star fruit, Pear, Melons, Kiwi fruit
By Nimerta C Sharan
Your monthly round up of the latest lifestyle launches, from luxury indulgences to artisanal creations, here's what you can look forward to :
Exciting news for all handbag lovers, luxury fashion house Louis Vuitton recently launched their limited edition handbags 'Artycapucines - Chapter 3'. Six internationally -- acclaimed artists have transformed the black canvas of the timeless Capucines bag into beautiful art pieces. Each bag will be available in a limited edition of 200 and will be released worldwide at the end of October 2021.
Exciting news for all handbag lovers, luxury fashion house Louis Vuitton recently launched their limited edition handbags. | Photo by Erik Mclean on Unsplash
Add To Cart
Looking for a quick festive fashion fix for you and your loved ones? E-commerce giant AJIO has announced it's hottest fashion sale starting September 30, 2021. The shopping platform has roped in stylista Sonam Kapoor as the face of the sale that will offer more than 2500 brands at discounted prices.
E-commerce giant AJIO has announced it's hottest fashion sale starting September 30, 2021. | Photo by Mitchell Luo on Unsplash
The country's leading design house, Good Earth, in collaboration with textile designer Madeline Weinrib will present its collection of 'butah' motif dinnerware and home textiles at the Metropolitan Museum of Arts, New York. The 'Heirloom Project' that honours diverse Islamic design techniques will display curated products from across the globe.
The 'Heirloom Project' that honours diverse Islamic design techniques will display curated products from across the globe. | Photo by Jean Vella on Unsplash
Sweet dreams are made of this! Iconic French patisserie Laduree has opened its first Indian outpost at Delhi's upscale Khan Market. Spread over three floors, the bakery currently has twelve macaron flavours, their signature pastries and tea cakes and other brunch and high-tea items on the menu. Bon appetit.
Iconic French patisserie Laduree has opened its first Indian outpost at Delhi's upscale Khan Market. | Pixabay
Bright And Beautiful
Raw Mango's latest festive edit 'Moomal' goes live on their website on September 26, 2021. Inspired by the richness and diversity of Rajasthan, the collection consists of organza and silk saris and shararas, gota lehengas and kurtas and embroidered odhnis. The colours and silhouettes are just right for the upcoming festive season. (IANS/ MBI)
Raw Mango's latest festive edit 'Moomal' goes live on their website on September 26, 2021. | Photo by Souravi Sinha on Unsplash
Keywords: Lifestle, AJIO, sale, Deepika PAdukone, saris, Motifs, artisan, art
Actress Kangana Ranaut has talked about how her weight adjustments for her latest 'Thalaivii' that "messed up many things" in her body and left her with "permanent stretch marks". For her role in the film, based on the life of late Tamil Nadu Chief Minister and former actress J. Jayalalithaa, Kangana had to gain 20kg and undergo major physical transformation several times.
She took to Instagram to share her experience, detailing that doing all that over the six months period left her with "permanent stretch marks". "Gaining 20 kgs in 6 months and loosing it all within 6 months that too in my thirties messed up many things in my bodya I also have permanent stretch marks as well but art comes to life with a price and more often than not price is the artist him/herself," she wrote.
"Thalaivii" showcases the varied aspects of Jayalalithaa's life, tracing her journey as an actress at a young age to becoming the face of Tamil cinema, as well as the rise of the revolutionary leader who changed the course of the state's politics. Talking about her upcoming works, Kangana currently has 'Dhaakad'.
She is also shooting for her next 'Tejas', where she plays a fighter pilot. The Indian Air Force was the first of the country's defence forces to induct women into combat roles in 2016. The film takes inspiration from the landmark event. 'Tejas' is directed by debutant Sarvesh Mewara. The film will be RSVP's second film which pays a tribute to the Indian military after the immensely successful film "Uri: The Surgical Strike" which was released in January 2019. (IANS/ MBI)
Keywords: Kangana Ranaut, Thalaivii, bollywood, stretc marks, actress, tamil cinema