It seems all of us, parents and kids alike, are struggling with fatigue year-round. A common topic of conversation with other mothers is how there are never enough hours in a day to accomplish the busy schedules we have and it leads to fatigue or even exhaustion. As a working mom, this a struggle for me too. I work full time but also want my child to be involved in activities, prepare and share healthy family meals, and take care of the needs of my family, but it can be exhausting and often feel impossible to do it all. As a registered dietitian, I know there are some healthy habits my family can adopt to help fight fatigue. As the school year approaches, here are 5 tips to fight fatigue in your household.
Break for Breakfast
Snack Strategically
Energy levels can take a dive when we go more than 4-6 hours without eating, or consume high fat, high sugar snacks in an attempt for fast fuel. Healthy snacks should supply essential vitamins and minerals most Americans are missing like calcium, potassium, vitamin D and dietary fiber. Some fatigue fighting snacks include string cheese with apple slices, yogurt topped with a small amount of nutty granola and fresh fruit, or a glass of milk with a buttermilk banana bread muffin. Looking for something more sophisticated? Try this creamy avocado hummus served with crispy vegetables for an afternoon snack. It’s a perfect combination of protein from the Greek yogurt, carbohydrates from the chickpeas and healthy fats from the avocado. Dairy foods provide more than just calcium; they are packed with high-quality protein and carbohydrates, which together help revive energy to fuel you through the rest of the day.
Sip Smartly
Caffeine, energy drinks and sugary beverages may send your energy soaring at first, but you’re destined to plummet back into fatigue. To boost energy, the Academy of Nutrition and Dietetics recommends Americans skip the soda, sugary coffee and energy drinks, and instead quench thirst with water, fat-free or low-fat milk, low-calorie flavored water, or unsweetened tea.
While the old adage “drink eight glasses of water a day” has been suggested as a diet myth, science proves that even mild dehydration can result in significant dips in energy levels. For proper hydration, a person needs to consume six to eight cups or 48 to 64 ounces of fluid each day.
Can’t cut the caffeine? You are not alone. According to the National Coffee Association, Americans drink an average of three cups each day with more than 60 percent enjoying their first cup in the early morning hours. However, new science suggests if people want to get the most out of their caffeine, they should shift their cups of Java to 10 a.m., 2 p.m. and 5 p.m. when natural cortisol levels are lower and caffeine will have the biggest impact.
Move it
Go to Sleep
In order to fit in all the demands of life, sleep often gets compromised. The American Academy of Sleep Medicine recommends that adults 18 and over get at least 7 hours of sleep every night. Do you? Lack of sleep is not only the number one cause of fatigue during the day, but it can also lead to obesity, decreased concentration and mood swings. To help establish healthy sleep habits, keep a consistent sleep schedule, create relaxing bedtime rituals and shut down technology before getting into bed.
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