Absolutely no power?

1. You don’t drink enough water.

Even mild dehydration — 2% on top of natural water loss — lowers our energy levels, says Amy Goodson, a nutritionist at the Texas Sports Medicine Center. Dehydration leads to a decrease in blood volume, because of this it becomes thicker, it becomes more difficult for the heart to pump it, oxygen and nutrients are delivered to various organs more slowly.

How much liquid does each of us need? Amy Goodson offers the following calculation formula: weight (in pounds) divided by 2, the resulting figure is the volume of water (in ounces) that you need. Do not be too lazy to convert your weight in pounds, and convert ounces to liters.

2. You quit exercising

It may seem that by reducing physical activity, we save energy. But this is a delusion. A University of Georgia study found that when healthy sedentary people start exercising for as little as 20 minutes thrice a week, they experience less fatigue and more energy within 6 weeks.

Regular exercise makes us stronger and more resilient, strengthens the cardiovascular system. So, as soon as the temptation arises to collapse on the sofa, go for a walk, you will not regret it.

3. You have an iron deficiency in the body

Iron deficiency can make us lethargic, irritable, and make it hard to concentrate. “Severe fatigue in this case is due to the fact that less oxygen is supplied to the tissues and cells,” says Amy Goodson.

To make up for iron deficiency and avoid the anemia associated with it, lean on foods such as lean meats, beans, tofu, eggs, dark green leafy vegetables, nuts, peanut butter, combined with foods high in vitamin C (which helps iron to be absorbed). ). Keep in mind that iron deficiency can be associated with some hidden disease, so it’s best to check with your doctor just in case.

4. You are a perfectionist

Striving to be perfect — which, honestly, is generally unattainable — forces you to work much harder and longer than necessary, says Irene Levin, a professor of psychiatry at the New York University School of Medicine.

“A perfectionist sets goals that are completely unrealistic, too difficult or impossible to achieve at all, and therefore never feel satisfied.”

Levin recommends that you set yourself strict time limits for doing this or that work and try to stick to them. Gradually it will become clear that the extra time spent does not help to improve the quality of work.

5. You skip breakfast

Food is fuel for our body. When we sleep, he continues to expend the energy received during lunch or dinner. So, in the morning we need to replenish its reserves with the help of breakfast. When we miss it, we feel weak.

“Breakfast kicks off the body’s metabolism,” notes Amy Goodson. She recommends starting the day with whole grains, simple proteins, and healthy fats. For example, it could be oatmeal with protein powder plus peanut butter, or a smoothie made with fruit, protein powder, low-fat milk plus almond butter; Another option is eggs plus two whole grain toast plus fat-free yogurt.

6. You make a molehill out of a fly

If you go crazy with anxiety when your boss unexpectedly invites you to talk, or are afraid to get behind the wheel, fearing an accident in advance, then you are prone to catastrophizing, that is, always expecting the worst possible. Such anxiety is exhausting.

When you catch yourself thinking like this, take a deep breath and consider: how justified are your gloomy expectations? Walking, meditating, exercising, having a heart-to-heart talk with a friend can all help you manage your anxiety and gain a more sober view of things.

7. You are addicted to junk food

Foods containing a lot of sugar and fast carbohydrates (such as those offered in fast food restaurants) have a high glycemic index, that is, they quickly increase blood sugar levels. Constant up and down sugar spikes make us feel tired throughout the day, says Amy Goodson. Lean meats and whole grains help stabilize blood sugar levels. A good option is chicken (baked, not fried) with brown rice, salmon with potatoes, chicken salad, and fruit.

8. You find it hard to say no.

The desire to please others is costly, drains our energy and prevents us from feeling happy. And what’s worse, it makes us forever resentful and embittered. You don’t have to agree when your boss asks you to work on the weekend.

“Learn to say the word “no” out loud,” advises Cleveland Clinic clinical psychologist Susan Alberts. “Practice ahead of time: the mere fact that you hear this word from your mouth will help you repeat it in a real situation when it is required.”

9. Your desktop is full of junk

Workplace clutter makes it difficult to focus, and when the brain has a harder time processing information, we get more tired, a Princeton University study shows. When you leave the office, put your desk in order so it will be easier to start the next day in a positive way.

10. You work on vacation

If you keep checking your work email instead of enjoying yourself by the pool, you’re putting yourself at risk of burnout. On vacation, you need to disconnect from business worries and allow yourself to relax. Only in this way will you be able to regain strength and, when you return to work, you will feel more creative and efficient.

11. You like to drink a glass of wine before bed.

This habit can go sideways. “In the beginning, alcohol is really calming, suppressing the work of the central nervous system,” says neurologist and sleep specialist Alain Toufay. “But then the opposite effect occurs: alcohol causes a surge of adrenaline and interferes with the maintenance of sleep.” Having drunk wine for the coming sleep, we will most likely wake up in the middle of the night and get up broken in the morning. Therefore, alcohol should not be taken 3-4 hours before bedtime.

12. You check your email before going to bed.

The backlit screen of a tablet, smartphone or computer can disrupt our natural circadian rhythm by suppressing the production of melatonin, a hormone that regulates the alternation of sleep and wakefulness. And although everyone’s sensitivity to screen flicker is different, it’s still the most reasonable thing to turn off gadgets an hour or two before bedtime. If you cannot tear yourself away from your smartphone, keep it away from you, at least 35 cm away.

13. You are used to pep yourself up with caffeine throughout the day.

There is nothing wrong with spurring yourself on in the morning with a cup or two of coffee. But coffee abuse (more than three servings) can seriously disrupt the daily rhythm of sleep and wakefulness, warns Dr. Toufay. Caffeine blocks the production of adenosine, the accumulation of which induces sleep. A study published in the American Journal of Clinical Sleep Medicine showed that the quality of sleep can be affected by drinking coffee 6 hours before you go to bed.

14. You sleep long hours on weekends.

If we go to bed late and get up late on weekends, then we hardly fall asleep on Monday night and sleep on the go the next morning. However, this does not mean that you should deny yourself all the evening pleasures on weekends. But it would be good to get up in the morning at the usual time – it is better to sleep a little later in the afternoon. “The ideal option is to take a nap for 20 minutes. Then you do not reach the stage of deep sleep, after which you would wake up more tired, ”says Dr. Toufai.