How to avoid fatigue and improve your energy levels

Energy boosting smoothies

We go to work, do errands, drive in traffic, drive the kids around, do so much stuff; it’s life, basically. It’s inevitable to feel tired and even exhausted because of our routine alone. But there might be other factors that might be making you feel more tired than usual.  Fatigue is a common symptom in many people today. It comes down to your daily habits and to making sure to include some healthy habits.

Let’s take a look at some ways to reduce feeling so tired and to help you increase the levels of energy.

How to Avoid Fatigue & Increase your Energy

Increase your blood levels of Vitamin D Women Health and Fitness Workout snacks dance in denver

In a study published by the North American Journal of Medical Sciences, it was established that vitamin D deficiency was common among patients with fatigue. They also concluded that fatigue symptoms could be reduced by bringing Vitamin D to healthy levels. Fatigue is a symptom of vitamin D deficiency, although others think that there are other factors involved. One example is osteomalacia which can be caused by Vitamin D deficiency. Exposing to sun light will activate the production of Vitamin D in your body, up about 90% of your blood levels.

Exercise and make sure to sleep well

Even though it might be somewhat hard to work out when feeling tired, but many studies show that physical activity boost your energy levels. It has been consistently associated with improved vigor and overall quality of life. Exercise improves the working efficiency of your heart, lungs and muscles, which is improving your body’s overall energy efficiency. Going to bed early and getting enough sleep is also paramount to avoiding feeling tired and getting the right amount of rest. Good sleep habits are associated with important health benefits.

Eat well often and shed some pounds

Eating good healthy food will definitely help your body, but it actually also helps you feel more energized and lighter. Processed and sugary or salty food can make you feel heavy and tired. Eating smaller meals more frequently during the day can help blood sugar levels. This can also boost your metabolism, which will help you shed some weight. Drinking plenty water is important to keep hydrated and fight dehydration, which can make you feel fatigue. Losing extra weight can provide a powerful energy boost. Even small reductions in body fat can improve mood, vigor, and quality of life.

If you follow these simple but important tips, you will start feeling less tired and, actually, more energized! These are health habits that will decrease the risk of diseases and also help you live a fuller life. Read more about the importance of working out daily and exercising as an essential part of your life.

 

Healthy Snacks: Pre + Post Dance Class

Dance classes help you digest feedback

Eating healthy and correctly is an essential part of living a good lifestyle that is accompanied by exercise. Whether you workout at the gym, run or practice any other cardiovascular exercise, or do yoga and dance with us at Bella Diva Dance, what you eat before and after a workout or class will significantly affect your body. Even though you might be tempted to skipping calories, the food you eat before your exercise will fuel your workout and maximize your efforts. This also prevents low blood sugar, which might cause lightheadedness and fatigue.

Here at Bella Diva Dance, we strive to provide exceptional service and today we share some advice on what snacks can be eaten before and after a dance class. Eating a snack one to two hours before a class will give you the energy you need to enjoy it to the max. Also, refueling 30-45 minutes after class will provide the necessary nutrients to restore your muscles and hydrate your body.

lannie's performance

Pre-workout snacks for a Dance class

The focus of pre-workout snacks is to give you a release of energy that is steady throughout your class. Complex carbs, found in bread, nuts and some fruits, play an important role.

  1. Plain lowfat or nonfat Greek yogurt topped with: granola, trail mix or â…” cup berries
  2. Smoothies: you can combine 1 piece of fruit or ½ to 1 cup of frozen fruit, 6 ounces of plain yogurt and 4 ounces of milk or unsweetened almond milk. This will give you plenty energy to get your boost going.
  3. Whole wheat toast with peanut butter and sliced banana or with some natural low-sugar jelly.
  4. Oatmeal with fresh fruit like blueberries, strawberries or banana.
  5. Apple wedges with peanut butter. You can also have a bowl of plain fruit (orange, banana, melon and berries) or some dried fruit mix.

Post-workout snacks

These snacks are made to rehydrate you, by restoring body’s normal fluid balance. Also will help you refuel lost glycogen and sugars, help you with muscle repair, and prevent inflammatory damage caused by exercising. Research shows that healthy fatty acids, found in eggs, avocado, salmon and spinach, may help prevent inflammatory damage caused by exercising.

  1. 1 orange + 1 hardboiled egg: oranges are packed with water and potassium, which will help you rehydrate after lots of sweating. A protein like hard boiled egg will help muscle repair.
  2. Omelet made with 2 whole eggs, 3 egg whites with sauteed onions, bell peppers and a bowl of chopped fruit.
  3. Ginger or Chamomile tea and ½ a whole wheat pita filled with hummus and ½ cup spinach. You can also make it a whole wheat bread sandwich with tuna, instead.
  4. 1 red Grapefruit, 30 roasted pistachios and 1 glass of water with lemon.
  5. Grilled Salmon or Chicken with veggies cooked with olive oil, and include sweet potatoes.

BellaDiva Company & Students

JOIN US FOR WORLD DANCE CLASSES IN DENVER

Bella Diva Dance’s  new studio is located in the Glendale Center on E. Mississippi Ave and Birch St, near Colorado Blvd.  We offer you: Belly Dance, Samba, Yoga, Bollywood, Hot Hula Fitness, Afro-Caribe and Kids’ World Dance. Contact Caitlin for more information about classes: 303.359.9414 or email us at [email protected].