Feeling drained? Doctors dish out advice on beating morning exhaustion!
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Disclaimer: The information provided in this article does not constitute medical advice. It is recommended for readers to consult their general practitioners before implementing any of these suggestions.
Are you finding yourself constantly battling fatigue, even after a full night's sleep?
It might be time to examine your habits.
According to medical experts, certain evening routines could be the culprits behind your daily exhaustion.
Medical professionals Mary Valvano, Ruvini Wijetilaka, and Danielle Kelvas offered advice on boosting energy levels at the beginning of the day.
They identified certain habits as potential energy drainers, and agreed that making minor adjustments to your daily habits could lead to sustained improvements.
The big meal misstep
It's a common practice to save the largest meal for dinner, but this might be doing more harm than good.
Dr Mary Valvano from BetterNowMD points out that our bodies metabolise food differently throughout the day.
‘The adage, "eat breakfast like a king, lunch like a prince, and supper like a pauper," is actually based in biology,’ she said.
‘Eating the same meal at 8am versus 6pm can affect our body's ability to use it for energy.’
If you eat late, you could ‘impair blood sugar levels, and the ability to get optimal energy from the next day's meals’.
She recommended adopting the healthy practice of consuming a larger portion of food in the morning, and gradually decreasing intake as the day progresses.
The late-night dining dilemma
Dining late not only affects your digestion but also disrupts your natural sleep cycle.
Dr Ruvini Wijetilaka of Parsley Health emphasised the importance of getting seven to nine hours of sleep each night to maintain optimal energy levels.
According to her, the circadian rhythm is essential for quality rest, and a heavy meal before bed can impair your blood sugar levels, leaving you less energised for the day ahead.
The energy drink illusion
While they promise a quick boost, energy drinks might be depleting your energy reserves in the long run.
These beverages could pose risks to your heart and brain health, cause inflammation, and increase blood pressure.
Instead, Dr Valvano suggested, ‘Consuming caffeine from sources like tea, especially green or fermented tea, can help improve energy levels by supporting the mitochondria, which are responsible for producing energy in our cells.’
The sedentary lifestyle trap
Physical activity is another key player in combating fatigue.
Dr Danielle Kelvas advised, ‘Regular exercise can help improve energy levels by increasing blood flow and oxygen to the brain and muscles.’
She also suggested, ‘at least 30 minutes of moderate-intensity exercise each day, such as brisk walking, cycling, or swimming.’
The diet-driven energy equation
A diet ‘rich in whole, unprocessed foods [that] can help provide sustained energy throughout the day’ is another cornerstone of sustained energy, according to Dr Kelvas.
She also advised focusing on a variety of fruits, vegetables, whole grains, and lean proteins while avoiding excessive sugar and processed foods that can lead to energy crashes.
The emotional and mental fatigue factor
Dr Kelvas believes that tiredness isn't just physical; it's emotional and mental, too.
Feelings of tiredness and ongoing stress commonly accompany emotional exhaustion.
She recommended: ‘Practise stress-management techniques such as meditation, deep breathing, or yoga to help reduce stress levels, and improve energy.’
When to seek medical advice
Dr Kelvas said, ‘Low energy levels can be associated with various health conditions, such as infections, hypothyroidism, hyperthyroidism, and sleep disorders.’
Reaching out to a healthcare professional if fatigue persists for one to two weeks, especially if accompanied by fever, loss of appetite, or shortness of breath, had also been suggested.
If you are suffering from frequent fatigue, you may want to check out this article to learn more about possible reasons, and ways on how to address it.
How often do you experience morning exhaustion? Do you have any tips on how to address it? Let us know in the comments below!
Are you finding yourself constantly battling fatigue, even after a full night's sleep?
It might be time to examine your habits.
According to medical experts, certain evening routines could be the culprits behind your daily exhaustion.
Medical professionals Mary Valvano, Ruvini Wijetilaka, and Danielle Kelvas offered advice on boosting energy levels at the beginning of the day.
They identified certain habits as potential energy drainers, and agreed that making minor adjustments to your daily habits could lead to sustained improvements.
Doctors shared common evening habits that can cause morning exhaustion. Credits: Shutterstock
The big meal misstep
It's a common practice to save the largest meal for dinner, but this might be doing more harm than good.
Dr Mary Valvano from BetterNowMD points out that our bodies metabolise food differently throughout the day.
‘The adage, "eat breakfast like a king, lunch like a prince, and supper like a pauper," is actually based in biology,’ she said.
‘Eating the same meal at 8am versus 6pm can affect our body's ability to use it for energy.’
If you eat late, you could ‘impair blood sugar levels, and the ability to get optimal energy from the next day's meals’.
She recommended adopting the healthy practice of consuming a larger portion of food in the morning, and gradually decreasing intake as the day progresses.
The late-night dining dilemma
Dining late not only affects your digestion but also disrupts your natural sleep cycle.
Dr Ruvini Wijetilaka of Parsley Health emphasised the importance of getting seven to nine hours of sleep each night to maintain optimal energy levels.
According to her, the circadian rhythm is essential for quality rest, and a heavy meal before bed can impair your blood sugar levels, leaving you less energised for the day ahead.
The energy drink illusion
While they promise a quick boost, energy drinks might be depleting your energy reserves in the long run.
These beverages could pose risks to your heart and brain health, cause inflammation, and increase blood pressure.
Instead, Dr Valvano suggested, ‘Consuming caffeine from sources like tea, especially green or fermented tea, can help improve energy levels by supporting the mitochondria, which are responsible for producing energy in our cells.’
The sedentary lifestyle trap
Physical activity is another key player in combating fatigue.
Dr Danielle Kelvas advised, ‘Regular exercise can help improve energy levels by increasing blood flow and oxygen to the brain and muscles.’
She also suggested, ‘at least 30 minutes of moderate-intensity exercise each day, such as brisk walking, cycling, or swimming.’
The diet-driven energy equation
A diet ‘rich in whole, unprocessed foods [that] can help provide sustained energy throughout the day’ is another cornerstone of sustained energy, according to Dr Kelvas.
She also advised focusing on a variety of fruits, vegetables, whole grains, and lean proteins while avoiding excessive sugar and processed foods that can lead to energy crashes.
The emotional and mental fatigue factor
Dr Kelvas believes that tiredness isn't just physical; it's emotional and mental, too.
Feelings of tiredness and ongoing stress commonly accompany emotional exhaustion.
She recommended: ‘Practise stress-management techniques such as meditation, deep breathing, or yoga to help reduce stress levels, and improve energy.’
When to seek medical advice
Dr Kelvas said, ‘Low energy levels can be associated with various health conditions, such as infections, hypothyroidism, hyperthyroidism, and sleep disorders.’
Reaching out to a healthcare professional if fatigue persists for one to two weeks, especially if accompanied by fever, loss of appetite, or shortness of breath, had also been suggested.
If you are suffering from frequent fatigue, you may want to check out this article to learn more about possible reasons, and ways on how to address it.
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