Many people struggle with fatigue, pain, mental fog, and a general feeling of unwellness in their daily life. In some cases, people are diagnosed with autoimmune or other illnesses, but for many people, the general feeling of unwellness doesn't seem to be connected to any specific concern or problem. If you are struggling with feelings of fatigue, restlessness, or exhaustion but your physician can’t find a cause, or if you simply desire to live a healthier and more balanced life, here are ten habits that may help.
Take a few minutes each day to think about what you're grateful for. This can help shift your focus to the positive things in your life. If you are having trouble developing a habit of gratitude, try to make it a part of something you already do regularly. For example, even if you aren’t religious you can have a habit of taking a moment of quietness before you eat to be grateful for your blessings. Some people have had success with a gratitude journal or simply jotting down what they are grateful for each night before bed on a scrap of paper.
Get Enough Sleep
Aim to get 7-8 hours of sleep per night. This will help you feel more refreshed and energized during the day. For many people, simple changes will be enough to help them get better sleep. Habits such as sticking to a bedtime, rising at the same time each day, and sleeping with a fan or white noise can help some people. Others find that avoiding blue light, coffee, heavy meals, and alcohol before sleeping is important. It helps to try different things and learn to know yourself. Finally, consider implementing a bedtime routine to help your body know when it's time to sleep.
If you are still struggling to feel more energetic or to sleep better, consider supplementing with an herbal or dietary supplement that can help with insomnia. Melatonin is a popular option that some people use to help them fall asleep. Another option may be a plant called kratom which may be a relaxant if taken in the correct dosage. You can find kratom for sale online.
Regular exercise can boost your mood and reduce stress levels. Find an activity you enjoy and make it a part of your daily routine. While there are many different kinds of exercise and they each have their benefits and disadvantages, in general, they can all help to lift your mood, stabilize hormones, and release happy chemicals like serotonin and dopamine. If you exercise regularly, you will be more likely to experience long-lasting, consistent results.
Spending time in nature can help reduce stress and improve your overall mood. Sunshine can help increase the amount of vitamin D in your body, an essential vitamin that can help you feel better and increase your calcium absorption as well as being important for your immune system. Being outside can also increase the levels of serotonin in your brain.
Eat a Healthy Diet
Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help improve your overall health and well-being. If your body is lacking essential nutrients you can feel tired and unwell. It can also decrease your immune system, make you more likely to suffer from insomnia, create feelings of irritability and decrease your alertness. While it can be hard to change your diet, it helps if you start small. Add one healthy meal a week that you wouldn't normally eat. For example, if you enjoy eating a fish meal or a salad, but rarely purchase the ingredients, try to build the habit by planning to have that type of meal one day a week. Once that has become a habit, add another meal. Eventually, you will be eating much healthier foods.
You can also try meal planning, meal delivery services, and making lunches ahead to make eating healthily easier.
Drinking enough water throughout the day can help you feel more alert and focused. If you have a hard time remembering to drink water, consider using a water bottle that you like and that you can keep with you. People often drink more when it is nearby and convenient. If you simply don’t enjoy the taste, try filtering your water and adding lemon slices or other healthy additives to help you create better habits.
Take regular breaks throughout the day to rest your mind and recharge. If you work at a desk or computer frequently, it’s important to take regular breaks to move, stretch, and adjust your vision. Take a minute to look out a window or as far away as possible to reduce eye strain. Stretch your hands, arms, legs, and back. You should do this for a few minutes each hour for the best results.
Mindfulness techniques like deep breathing, meditation, or yoga can help you manage stress and improve your overall well-being. Many studies have shown that for people who have stressful lives, mindfulness practices can help reduce stress, irritability, and anxiety. Follow along with guided meditation or mindfulness videos or join a mindfulness class to see if this method helps you.
Connect With Others
Social connections can help improve your mood and reduce feelings of loneliness or isolation. Make time to connect with friends and family, or join a social group. If you don’t have a social group, consider activities that you already enjoy that can help you create a larger friend group. Consider activities like church or other religious functions, book clubs, art groups, or exercise classes. These are all good places to make social connections and build friendships.
Set Realistic Goals
Setting goals can give you a sense of purpose and direction. Make sure your goals are realistic and achievable to avoid feeling overwhelmed. If you struggle with feeling overwhelmed or feel like you need to do everything at once, set realistic goals and then break them down into small, manageable steps that won’t overwhelm you or leave you feeling confused as to what you should do next.