{"id":20925,"date":"2018-08-07T21:38:45","date_gmt":"2018-08-07T17:08:45","guid":{"rendered":"http:\/\/nasimword.ir\/?p=20925"},"modified":"2018-08-07T21:38:45","modified_gmt":"2018-08-07T17:08:45","slug":"5-reasons-why-youre-feeling-completely-exhausted","status":"publish","type":"post","link":"https:\/\/nasimword.ir\/?p=20925&lang=en","title":{"rendered":"5 Reasons Why You’re Feeling Completely Exhausted"},"content":{"rendered":"
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Pinpoint the surprises depleting your energy and recharge your batteries, stat!<\/p>\n

\"A<\/a><\/p>\n<\/div>\n

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The drainer: dodgy posture<\/strong><\/h3>\n

That colleague who always tuts when they see you hunching at your desk? Eye-roll \u2013 but they have a point. Turns out, the way we hold ourselves can majorly zap our energy stores. \u201cWhen your posture\u2019s poor, your endocrine system struggles to have a predominance of serotonin in the body, which helps you to feel vital and energised,\u201d explains Dell-Maree Day, biomechanics expert and founder of\u00a0The Invisible Exercise, a posture training technique. The result? \u201cYou have an imbalance in hormones that makes you go through those ups and downs throughout the day.\u201d<\/p>\n

Your move<\/strong>: Start by shifting forward at your desk so your bum is sitting on the front half of the chair. Make sure your feet are flat on the floor with your heels under your knees, which should be about 10cm apart. \u201cLook straight ahead and think to yourself, I\u2019d like to sit as tall and relaxed as possible,\u201d says Day. \u201cAs you think that, you\u2019ll feel your spine starts to stack itself up as the natural curve of your spine is reinstated.\u201d Do this exercise for\u00a030 seconds, every half hour at first, then increase to every 20, then 15. Eventually your body will naturally stay in this position. Not sure if you\u2019re doing it right? Keep your slump in check with wearable posture trainer Upright GO \u2013 it tracks the muscles in your upper back and vibrates to let you know if you\u2019re off course.<\/p>\n

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The drainer: swerving fat<\/strong><\/h3>\n

Your lunchtime sandwich and piece of fruit may not cut it energy-wise. \u201cIf you think about lighting a fire, carbohydrates and sugars are like the kindling \u2013 they get the flame going, but it\u2019s a very short burn,\u201d says Dr Feng-Yuan Liu, dietitian and CEO of Metro Dietetics. \u201cOn the other hand, fats act like the big logs you throw on the fire to keep it going longer.\u201d Nice.<\/p>\n

Your move:<\/strong>\u00a0Go for the long burn by getting enough good fats at lunch. \u201cHealthy fats\u00a0don\u2019t have to be just olive oil and avocados, they also include things like coconut oil and animal fats, like butter, cheese, eggs and the fat in good quality grass-fed meat,\u201d says Liu. Her ideal energy lunch: \u201cA fatty piece of fish, like salmon, with the skin on, and a side of salad with olive oil, avocado, macadamia nuts and feta or parmesan.\u201d Um, yes please.<\/p>\n

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The drainer: missing iron<\/strong><\/h3>\n

Bad news guys: iron deficiency is on the rise \u2013 the Medibank Better Health index found more than one million Aussies were\u00a0iron deficient or anaemic\u00a0in 2016, up from 860,000 in 2008. According to Liu, a triple threat of factors contribute to this: \u201cFirstly, we\u2019re seeing a movement away from iron-rich foods, especially haem iron, the type found in animal sources and most easily absorbed by the body,\u201d she says. \u201cSecondly, [our general] food choices are lower in the vitamins and minerals that aid iron absorption.\u201d Plus, we drink heaps of tea \u2013 tannins and caffeine both block iron absorption.<\/p>\n

Your move:<\/strong>\u00a0When you do sit down with your steak (red meat\u2019s the best haem iron source), chuck on a side salad with capsicum and leafy greens \u2013 the vitamin C in these helps iron absorption. For vegos, you can get your daily intake from tofu, lentils, iron-fortified brekkie cereals and eggs. And lay off the extra cups of tea, especially around mealtimes.<\/p>\n

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The drainer: toxic mates<\/strong><\/h3>\n

Meet a mate for coffee and always leave feeling like you\u2019ve run a marathon? Giving that energy every now and again is one thing, but it may be time to reassess the relationship if your friend is constantly just take, take, take. \u201cAs cliched as it sounds, we can\u2019t give from an empty cup,\u201d says registered psychologist Nancy Sokarno. \u201cWe need to think about ourselves and our mental health as the priority.\u201d<\/p>\n

Your move:<\/strong>\u00a0Sokarno recommends a thought diary, where you record how you\u2019re feeling after every interaction you have. \u201cThey\u2019re a really good way to put things in black and white, and not to interpret [our feelings] in our heads because then we overanalyse everything.\u201d Look at patterns over time and work out which relationships are boosting your energy levels and which ones are depleting them.<\/p>\n

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The drainer: shallow breathing<\/strong><\/h3>\n

For something we practise so often, the majority of us suck at breathing properly. Experts tend to agree that most people breathe shallowly, into their throat and chest, rather than deep into their diaphragm, which is under your upper abdominals. The issue? \u201cIf you breathe in a shallow way […] you are communicating to your body that your life is in danger,\u201d writes nutritional biochemist Dr Libby Weaver in\u00a0The Energy Guide<\/em>\u00a0(Macmillan, $39.99). This produces adrenalin, a stress hormone that drains your energy levels.<\/p>\n

Your move:<\/strong>\u00a0Take some deep breaths before getting out of bed each morning, says Will Shannon, naturopath and president of the Australian Complementary Medicine Association.\u00a0\u201cBreathe into your diaphragm, hold, then exhale through the mouth. Do this several times, holding for longer intervals each time. “Try this trick whenever you feel stressed, tired or fuzzy and you\u2019ll be good to go again. Boom!<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pinpoint the surprises depleting your energy and recharge your batteries, stat! The drainer: dodgy posture That colleague who always tuts when they see you hunching at your desk? Eye-roll \u2013 but they have a point. Turns out, the way we hold ourselves can majorly zap our energy stores. \u201cWhen your posture\u2019s poor, your endocrine system …<\/p>\n","protected":false},"author":26,"featured_media":20926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5951],"tags":[],"yoast_head":"\n5 Reasons Why You're Feeling Completely Exhausted - Nasim Word<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nasimword.ir\/?p=20925&lang=en\" \/>\n<meta property=\"og:locale\" content=\"fa_IR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Reasons Why You're Feeling Completely Exhausted - Nasim Word\" \/>\n<meta property=\"og:description\" content=\"Pinpoint the surprises depleting your energy and recharge your batteries, stat! 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