Research suggests that about one in four adults experiences fatigue that is unrelated to any serious medical condition. If you want to wake up feeling refreshed and sail through the day with more enthusiasm, the solution could be easy.

While infomercials and health food shops are full of products promising increased vigor, simple lifestyle changes are usually more effective. Learn how healthy eating and regular exercise can give you lasting energy.

Eating for Lasting Energy:

1. Choose healthy carbohydrates. Complex carbohydrates found in whole grains provide a steady source of energy. On the other hand, simple carbohydrates in cookies and other processed foods make your blood sugar rise and fall, leaving you more tired.
   
   
2. Control portions. Proteins and healthy fats provide some energy too. Include them in your balanced diet in sensible amounts.
   
   
3. Lose weight gradually. Being overweight contributes to fatigue because the body has to carry around excess pounds that may also interfere with sleep. If you want to lose weight, rather than depriving yourself of energy with crash diets, aim to lose about one pound each week.
   
   
4. Enjoy breakfast. Studies show that a hearty breakfast helps you to resist junk food later in the day. Fill up on eggs, Greek yogurt, and fruit. Eat soup and salad if you like them more than conventional breakfast foods.
   
   
5. Snack a little. Do you grow hungry in between meals or feel sluggish after a big lunch? Spreading your calories out with smaller meals and a few snacks may help keep you on an even keel.
   
   
6. Drink water. Dehydration is a major cause of fatigue, especially for older adults who often become less sensitive to thirst. Perk up with a glass of water or a cup of herbal tea.
   
   
7. Consume more iron. Younger women are susceptible to anemia related to iron deficiencies. Foods rich in this mineral include liver, beef, lentils, and spinach.
   
   
8. Consider supplements. Most healthy adults can get the nutrients they need from food alone. However, your doctor may advise you to take supplements if you’re a vegan or take certain medications.

Exercising for Lasting Energy:

1. Understand the impact. While you might think that you’re too tired to move, working out increases energy for several reasons. Your body grows stronger, and you release chemicals that make you feel happier.
   
   
2. Do aerobics. Low and moderate intensity aerobics are especially helpful. Ride your bike or take a walk.
   
   
3. Have fun. Choose activities that you enjoy, so you’ll stick with your program. Invite a family member or friend to join you. You can support each other and have more fun.

Other Natural Ways to Increase Energy:

1. Sleep well. With the possible exception of deep meditation, there is no substitute for sufficient quantities of high-quality sleep. If you’re tired much of the time, go to bed earlier.
    
2. Manage stress. Chronic tension can also sap your energy. Experiment with relaxation practices to find what works for you. Call a friend or write in your journal to help you deal with challenging situations.
   
   
3. Quit smoking. Tobacco constricts your blood vessels, reducing the supply of oxygen and nutrients. It may also interfere with your sleep. If you’ve attempted to quit before, try again. It usually takes multiple efforts to succeed.
   
   
4. Limit alcohol. Tequila may make you feel like the life of the party, but alcohol is actually a depressant. Schedule some cocktail-free days each week to see if your energy level increases.
   
   
5. See your doctor. If you feel tired much of the time with no obvious reason, talk with your physician. An early diagnosis can rule out any medical cause or help you to access appropriate treatment.

Say goodbye to fatigue. A balanced diet and active lifestyle can give you the energy you need to enjoy the activities you love and accomplish more with less effort.

Modern Rules for Staying Home Without Gaining Weight

You may have heard jokes about the quarantine fifteen. For many adults, spending more time at home is making them gain weight. Almost 50% of women and 25% of men said they’ve put on pounds due to COVID-19 restrictions, according to a WebMD poll.

There are several reasons for this. Gyms are closed. Emotional eating is a convenient way to deal with boredom and anxiety. Plus, your refrigerator now remains within easy reach throughout the day and night.

Learn how to keep off the quarantine weight gain. Use these tips for eating healthy, staying active, and managing stress when you’re stuck at home.

Eating Healthy:

1. Plan your menu. Create new routines that encourage a balanced diet. Figure out what you’re going to eat for a day or a week in advance. Planning may also help you cut down on trips to the supermarket.
   
   
2. Choose whole foods. It’s easier to resist junk food when you fill up on nutritious meals and snacks. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
   
   
3. Drink water. Thirst can make you feel hungry. Cravings may disappear after you sip some water or herbal tea.
   
   
4. Limit alcohol. COVID-19 has also caused an increase in alcohol consumption. Schedule liquor-free days each week to cut down on empty calories and other unwelcome side effects. When you drink, choose wine or a Bloody Mary instead of mixed drinks like a pina colada with more than 400 calories.
   
   
5. Seek support. Invite family and friends to join you in eating healthier. Share updates on social media, so you’ll feel more accountable.

Staying Active:

1. Exercise outdoors. Go outside to work out. Maintain a safe distance while you run through the park or ride your bike.
   
   
2. Create a home gym. You can exercise at home even with limited space and funds. Try yoga or buy a jump rope and resistance bands.
   
   
3. Go online. Do you miss group fitness classes? Your favorite instructors may be streaming their sessions. Contact local fitness centers or browse online to see what’s available.
   
   
4. Take active breaks. The hours can fly by when you’re working on a computer or streaming videos. Offset your sedentary habits by taking regular exercise breaks. Do a few push-ups or stretch your legs.
   
   
5. Move more. Daily tasks count too. Burn calories and tone your muscles doing lunges while you vacuum. Work in your garden or clean out your attic.

Managing Stress:

1. Sleep well. Your body and mind are more resilient when you’re well rested. Go to bed and get up at the same times each day. Aim for a dark, quiet room to sleep in.
   
   
2. Meditate daily. Even a few minutes of seated meditation can help you to live more mindfully. Sit down in a peaceful place. Scan your body and soften up any tight spots. Observe your thoughts without making judgements.
    
3. Breathe deeply. If meditation makes you uncomfortable, maybe you’d prefer simple breathing exercises. Try alternate nostril breathing to fight anxiety. Use your thumb to close off one side of your nose at a time and inhale deeply. Repeat 3 times on each side.
   
   
4. Listen to music. Symphonies and pop songs can help you deal with strong emotions. Create a soundtrack to lift your spirits or calm your fears.
   
   
5. Try counseling. If daily stress is interfering with your diet and wellbeing, consider seeking professional help. Many counselors are using teletherapy to talk with patients online, so you can stay safe while you receive help.

You can manage your weight while you stay at home. Healthy eating and other lifestyle habits will strengthen your immune system and enhance the quality of your life.

3 Tips to Help You Stay Fit After Separating From the Military

Among the many benefits offered by military service, one of the most overlooked is how much it can do for one’s body. Soldiers need to be physically fit in order to meet the demands of their service. Upon returning to civilian life, it can be easy to fall into poor health habits and lose your physique. These three tips can help you stay in shape after you leave the military.

Work Out With a Friend

Proper socialization is very important when leaving the military. It can also greatly help you with maintaining a fitness regimen. Working out with a friend provides you with someone who can help you stay motivated and offer moral support. You could reach out to an old friend from the military or elsewhere. You could even make friends with someone at your local gym. The bonding experience you share should be cherished. Think about all the motivation you received from your time in the military and bring it to your time at the gym.

Bike to Work

You might feel that you just don’t have enough time to exercise due to work obligations. However, you can get around your time constraints by exercising on your way to work. Riding your bike to and from work lets you put yourself in an enthusiastic mindset and enjoy nature. The commute can be made safer by wearing a helmet and using a headlight (even when it’s sunny out). To keep yourself motivated, try finding increasingly challenging routes. It might feel like a lot to push uphill or go farther than you’re used to, but the increased resilience and sense of pride will help carry you forward. 

Eat Right

A balanced diet is very important for staying fit. If you’re readjusting to civilian life, you might feel overwhelmed by all the options you have. Get a physical and bloodwork done, so you can go over any areas of concern, such as cholesterol and blood pressure. Doing so, along with maintaining a healthy weight, will help your doctor set good nutrition guidelines for you. It’s highly important that you stick with your meal plan as diet is a critical component of your overall health.

The concept of discipline shouldn’t go away completely when you leave the military. However, you may find yourself trying to figure out your place in the world and needing some direction. Focusing on staying fit can help keep you mentally healthy as well as fit. Put these ideas into practice, and see just how much it helps you thrive.

Leaving the military can be a huge adjustment, but you don’t have to go through it alone. Let us help you with your transition by focusing on a lifestyle of fitness, wellness, and success.