A Better Life

??

Fiber is one of the main reasons whole plant foods are good for you.

Growing evidence shows that adequate fiber intake may benefit your digestion and reduce your risk of chronic disease.

Many of these benefits are mediated by your gut microbiota — the millions of bacteria that live in your digestive system.

However, not all fiber is created equal. Different types have different health effects.

This article explains the evidence-based health benefits of fiber.

What is fiber?

Put simply, dietary fiber is a non-digestible carbohydrate found in foods.

It’s split into two broad categories based on its water solubility:

Soluble fiber: dissolves in water and can be metabolized by the “good” bacteria in the gut

Insoluble fiber: does not dissolve in water

Perhaps a more helpful way to categorize fiber is as fermentable versus non-fermentable, which refers to whether friendly gut bacteria can use it or not.

It’s important to keep in mind that there are many different types of fiber. Some of them have important health benefits, while others are mostly useless.

There is also a lot of overlap between soluble and insoluble fibers. Some insoluble fibers can be digested by the good bacteria in the intestine, and most foods contain both soluble and insoluble fibers.

Health authorities recommend that men and women eat 38 and 25 grams of fiber per day, respectively.

Fiber feeds “good” gut bacteria

The bacteria that live in the human body outnumber the body’s cells 10 to 1. Bacteria live on the skin, in the mouth, and in the nose, but the great majority live in the gut, primarily the large intestine (1Trusted Source).

Five hundred to 1,000 different species of bacteria live in the intestine, totaling about 38 trillion cells. These gut bacteria are also known as the gut flora (2Trusted Source, 3Trusted Source).

This is not a bad thing. In fact, there is a mutually beneficial relationship between you and some of the bacteria that live in your digestive system.

9. Connect with people

Social connections are incredibly important for maintaining good health.

In fact, social isolation can cause low mood and tiredness, especially as you age (42Trusted Source).

Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age (43Trusted Source, 44Trusted Source, 45Trusted SourceTrusted Source, 46Trusted Source).

If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about

8. Stay hydrated

Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more (38Trusted Source, 39Trusted Source).

For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes (40Trusted Source).

As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated. You might also need to increase your intake if you’re very active or live in a hot climate.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated (41Trusted Source).

7. Limit added sugar

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.

This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells (33Trusted Source, 34Trusted Source).

Interestingly, one study showed that people reported experiencing 26% more fatigued when they followed a diet high in refined carbs and added sugar, compared with when they consumed a diet filled with whole grains, fresh fruits, and vegetables (35Trusted Source).

Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health (36Trusted Source, 37Trusted SourceTrusted Source).

If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:

fresh berries

dried fruit

trail mix

6. Eat a nutritious diet

If you’re always feeling tired, sluggish, and low in energy, switching up your eating habits could be beneficial.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels (24Trusted SourceTrusted Source, 25Trusted Source).

Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best. On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health (26Trusted Source, 27Trusted Source

Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention (28Trusted Source, 29Trusted Source, 30).

It’s also important that you eat enough food to fuel yourself during the day.

This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels (31Trusted SourceTrusted Source, 32Trusted Source).

5. Limit alcohol

Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed (20Trusted Source).

Many people mistakenly believe that drinking an alcoholic beverage (or “nightcap”) can be an effective way to fall asleep faster. However, regularly drinking alcohol before bed can reduce the quality of your sleep (20Trusted Source, 21Trusted Source).

Alcohol can also act as a diuretic, meaning that it increases the production of urine. Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night (22Trusted Source).

For this reason, it’s best to enjoy alcohol in moderation and limit your intake close to bedtime. The Centers for Disease Control and Prevention (CDC) defines moderation as one drink per day for women and two per day for men (23Trusted Source).

If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

4. If you smoke, consider quitting

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions (16Trusted Source).

What’s more, the toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired (17Trusted Source).

If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels (18Trusted Source).

Some people find it helpful to switch ci******es for a ni****ne replacement, like gum, patches, or lozenges (19Trusted Source)

However, once you’ve decided to quit, it’s best to reach out to a healthcare professional, like a family doctor. They can point you in the direction of the support services that will suit you best.

3. Move more

Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity (11Trusted Source).

What’s more, some research suggests that adding more physical activity to your routine could also fight fatigue and increase your energy levels (12Trusted Source, 13Trusted Source).

According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group (14Trusted Source).

Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors (15Trusted Source):

emotional exhaustion

overall fatigue

sleep quality

cognitive function

work ability

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.

2. Reduce stress

It’s common for people with busy lives to feel stressed, anxious, or overwhelmed.

Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue (5Trusted Source, 6Trusted Source).

Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life. If that’s not possible or desirable, then what actions can you take to reduce your stress about that thing over the long term?

Potential causes of stress include (7Trusted Source):

the pressure that comes with everyday responsibilities at work, school, or home

sudden stressful life changes, like losing your job, going through a breakup, or dealing with the death of a loved one

having experienced trauma, such as from a car accident

In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels, it could help bump up your energy.

Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk. You could also try mindfulness or meditation techniques, which may reduce anxiety (8Trusted Source, 9Trusted Source, 10Trusted Source).

However, it’s important to note that if you feel very stressed and your anxiety is severe, it may be beneficial to talk with a mental healthcare professional for additional support. Read this article for more information on finding mental health care.

9 Natural Ways to Boost Your Energy Levels

If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, you’re not alone.

Most of us are familiar with feeling worn out and weary at the end of the day.

Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.

In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.

9 Natural Ways to Boost your Health

If you find yourself feeling sluggish, having difficulty staying awake, or chugging multiple cups of coffee just to make it to lunchtime, you’re not alone.

Most of us are familiar with feeling worn out and weary at the end of the day.

Fortunately, there are plenty of healthy actions you can take to reduce fatigue and boost your energy levels.

In fact, making a few small changes to your daily routine can significantly affect how energetic you feel, along with many other aspects of your health.

Here are 9 simple strategies to increase your ..

1. Get more sleep

Many people cut into hours that should be spent in bed, such as pushing back bedtime to meet a deadline or study for an exam.

Not getting enough sleep can drain your energy levels, leaving you feeling lethargic, grumpy, and tired the next day (1Trusted Source).

Although the amount of sleep a person needs can vary slightly, experts generally recommend aiming for at least 7 hours of sleep per night to boost energy levels and support overall health .

The human body comprises around 60% water.

It’s commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).

Although there’s little science behind this specific rule, staying hydrated is important.

2. Significantly affects energy levels and brain function

Your brain is strongly influenced by your hydration status.

Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.

In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches (6Trusted Source).

Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue (7).

A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance (8, 9Trusted Source, 10, 11Trusted Source, 12, 13).

SUMMARY

Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.