{"id":59773,"date":"2017-06-26T11:15:13","date_gmt":"2017-06-26T15:15:13","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59773"},"modified":"2021-05-18T07:30:35","modified_gmt":"2021-05-18T11:30:35","slug":"always-tired-exhaustion-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/always-tired-exhaustion-tips\/","title":{"rendered":"Always Tired? 12 Ways Wellness Experts Combat Exhaustion, Try Now"},"content":{"rendered":"
\"Always
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

Feeling exhausted? You\u2019re not alone.<\/p>\n

A whopping seven out of 10 Americans<\/a> report feeling tired at work on a regular basis. And those double-shot lattes<\/a> aren\u2019t always cutting it. Tiredness can strike anyone, at any time, anywhere \u2014 including the wellness experts we profiled for this piece. The good news? A variety of strategies can help you fight back against exhaustion every day of the week. Here\u2019s how to make it happen.<\/p>\n

RELATED: <\/strong>6 Signs That You’re Exhausted (Not Just Tired)<\/a><\/p>\n

12 Expert Tips to Fight Exhaustion, Starting Now<\/h2>\n

1. Get nourished.<\/h3>\n

Proper nutrition is essential for maintaining the energy you need to get through the day, says Kristina Carrillo-Bucaram, founder of Fully Raw<\/a>. \u201cI always make sure I am properly nourished,\u201d she says. \u201cAnd by \u2018nourished,\u2019 I mean making sure my diet is rich in raw fruits and veggies<\/a>. Water in the morning, smoothie for breakfast<\/a>, fruit bowl for lunch, and giant salads for dinner. When my body is nourished well, it can function properly and I feel light on my feet and motivated to conquer anything.\u201d<\/p>\n

2. Power up with plants.<\/h3>\n

Karen Urbanek, founder of Karen\u2019s Holistic Health<\/a>, makes no bones about where she gets her energy. \u201cI eat it! Minerals \u2014 the sparks of life \u2014 all come from plants<\/a>. Vitamins, phytonutrients and bio-photons come from plants,\u201d she says. \u201cAnd all proteins<\/a> (amino acids) come from plants! Yes, you heard that right: Animals eat plants or plant-eating animals to get them! So of course if I want energy, I eat plants!\u201d<\/p>\n

3. Black out your coffee \u2014 and your curtains.<\/h3>\n

Health experts will repeat it until they\u2019re blue in the face: Sustained energy doesn\u2019t happen without quality sleep. \u201cSleep is incredibly important to me so that I wake up feeling refreshed,\u201d says Dave Asprey, Founder and CEO of Bulletproof Coffee<\/a>, who also starts his day with the signature brew<\/a> to boost energy and brain function. Asprey suggests investing in blackout curtains to keep out all light, and putting black tape over small lights on electronics. \u201cMelatonin<\/a> is produced at night, in the dark, to regulate our sleep. Artificial light<\/a> can disrupt melatonin production. If you\u2019re on a budget, you can cover your windows with foil paper to eliminate light,\u201d he says. \u201cIn my room, everything that blinks or glows is covered with black tape or TrueDark filtering dots. I also turn my phone on airplane mode and leave it on airplane mode until I\u2019m ready to start my work day.\u201d<\/p>\n

RELATED: <\/strong>Bulletproof Coffee and the Case for Butter as a Health Food<\/a><\/p>\n

\"13
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

4. Nap if you need to.<\/h3>\n

If your weren\u2019t able to get a good night\u2019s sleep<\/a> in spite of your best intentions, then you can help make up for the deficit (and enjoy an energy boost) with a quick power nap<\/a>, says Wendy Bazilian, Dr.PH, RD, author of Eat Clean, Stay Lean: The Diet<\/a><\/em>, and owner of Bazilian\u2019s Health in San Diego. \u201cThese brief interludes allow the brain and [body] chemistry to reset and become reinvigorated,\u201d she says. The trick is to keep the nap to about 20 minutes \u2014 longer than that, and you might actually increase your grogginess whenever you get up. For more pro napping tips, head here<\/a>.<\/p>\n

5. Stock grab-and-go greens.
\n<\/strong><\/h3>\n

\u201cOne of the main reasons most people’s energy will drop, especially in the afternoon, is low blood sugar, says Brett Hoebel<\/a>, author of The 20-Minute Body<\/a><\/em> and a personal trainer perhaps best known for his work on The Biggest Loser<\/em>. \u201cInstead of reaching for coffee, which actually drops your blood sugar even more, I always have a powdered greens drink<\/a> on hand,\u201d Hoebel says. \u201cIt delivers a ton of nutrition in one serving and balances my blood sugar immediately. It’s quick, convenient [and] effective, and I don’t get slowed down from eating solid food.\u201d<\/p>\n

6. Bag 200-calorie snacks.
\n<\/strong><\/h3>\n

Still feeling famished? Joy Bauer, MS, RDN, health and nutrition expert for NBC\u2019s TODAY show, author of From Junk Food to Joy Food<\/a> <\/em>and founder of Nourish Snacks<\/a>, says, \u201ctoting one to two strategic snacks in my bag is key. My criteria? Snacks<\/a> must be no more than 200 calories and comprised of wholesome ingredients. Also, they have to be super-delicious to satisfy cravings and make me feel happy! I\u2019m a big fan of almonds, pistachios, pumpkin seeds, Greek yogurt with fruit, hummus with veggie sticks, nut butter<\/a> and crackers, [and] light popcorn. And of course, I never leave home without a few packages of my Nourish Snacks \u2014 shameless plug but the truth!\u201d<\/p>\n

RELATED: <\/strong>15 Quick and Easy High-Protein Snacks<\/a><\/p>\n

7. Hydrate like you mean it.<\/h3>\n

\u201cWhen I’m tired, I revaluate how much water I’ve had to drink during the day,\u201d says Maxine Yeung, MS, RD, CPT, CWC, and founder of The Wellness Whisk<\/a><\/em>. \u201cEven just a one-to-three-percent loss of body fluid can start making you feel tired and less able to concentrate.\u201d Can\u2019t stand the thought of drinking another glass of plain water? Yeung recommends shaking things up with a cup of mint tea. \u201cMint\u2019s aromatic flavor is bold and pops with each sip, while the menthol adds a cooling effect to help perk you up when you’re feeling sleepy,\u201d she says. \u201cSome studies suggest that peppermint may also help with alertness and concentration.\u201d<\/p>\n

8. Just add fizz.
\n<\/strong><\/h3>\n

You can also opt for something bubbly if that makes you more inclined to drink up, says Keri Gans, RDN, Nutritionist, Certified Yoga Teacher, and author of The Small Change Diet<\/a><\/em>. Sadly, she\u2019s not talking about champagne. For a work-appropriate beverage, Gans recommends mixing seltzer<\/a> with a small splash of orange juice.<\/p>\n

9. Get a move on.<\/h3>\n

\u201cI am a new mom, so #teamnosleep is a real thing. Being exhausted has taken on a whole new meaning,\u201d says Katie Kendall, CPT, CES, and Trainer at BRICK New York<\/a>. One of Kendall\u2019s go-to strategies for staying alert is to get moving. \u201cWhen I\u2019m feeling tired, I work out earlier in the day to get those endorphins pumping first thing,\u201d she says.<\/p>\n

Can\u2019t squeeze in a whole workout? No problem. \u201cTwenty to 60 seconds of jumping jacks or jump rope<\/a> is all it takes to invigorate the entire body,\u201d says Bazilian. \u201cThe quick exercise helps stretch the torso, increase blood flow\u2026 and bring instant energy to the body.\u201d<\/p>\n

RELATED: <\/strong>Got 10 Minutes? Your 3-Move Kettlebell Workout<\/a><\/p>\n

10. Try this \u201cone weird trick.\u201d (Actually, there are two.)<\/h3>\n

Founder of Going Zero Waste<\/a> Kathryn Kellogg is no stranger to exhaustion. \u201cI have a regular job, I blog, and I’m also an actor,\u201d she says. \u201cBeing a performer is all about energy. You\u2019ve got to have it, and relying on caffeine is not an option, at least not for me.\u201d So how does Kellogg pump up her energy levels fast? With this funky exercise:<\/p>\n