Stamina is basically the strength and energy for one to carry out one’s daily chores/activities while experiencing minimal fatigue or exhaustion. Stamina could also be considered as the capacity to sustain a rigorous or protracted mental task with minimal fatigue or exhaustion.
Stamina is very important for everyone from athletes to stay-at-home moms to office workers.
Being zapped of energy and stamina, especially after a physically rigorous activity, could be considered healthy.
However, one could experience poor stamina and low energy due to various environmental and lifestyle factors.
Factors that could contribute to poor stamina and energy include; sleep disorders such as sleep apnea and insomnia; anemia, dehydration, excess consumption of coffee, depression or grief, use of drugs such as cocaine or narcotics, medicines such as anti-depressants and sedatives; and poor eating habits.
Illnesses that could contribute to dwindling energy and stamina include; fibromyalgia, diabetes, anorexia, cancer, arthritis and autoimmune diseases.
Being pregnant can also get you exhausted easily.
Here are some tips and good practices, to consider, when dealing with dwindling stamina and energy;
- You could rest for a while after performing a physically tasking activity to regain lost energy.
- Stop the bad habit of taking narcotics, alcohol, and nicotine.
- Endeavor to exercise regularly.
- Ensure you have a good quality sleep at night to heal and rejuvenate your body.
- Ensure your diet is well-balanced. Also, ensure you are hydrated all day long by drinking an adequate amount of water daily.
- You could take multivitamin supplements. Talk to your healthcare provider to know what’s best for you.
- Avoid foods that make you feel lethargic and lazy such as highly refined foods and sugars.
- Maintain a healthy work and personal schedule (work-life balance).
- Try to remain optimistic about life to keep you focused. You could take up meditation or yoga to help you stay focused and optimistic.
Below are home remedies and natural treatments to boost your dwindling stamina and energy;
1. Coconut Oil
Coconut oil is loaded with medium chain triglycerides (MCTs) and medium chain fatty acids (MCFAs) making it the best source of natural energy. When you incorporate coconut oil into your meals, your body can absorb magnesium and B vitamins which aid in energy production. Furthermore, coconut oil can be consumed by the elderly, athletes and people with active lifestyle. To ensure you have sufficient energy, spread some coconut oil on your toast to start your day.
If you suffer from temporary sluggishness, you should try probiotics. Numerous studies have shown that there is a close relationship between the gut bacteria and enhancing your mood. The good bacteria aid in regulating serotonin and the neurotransmitters (GABA) which makes us feel good. Secondly, Gut bacteria lower cortisol hormone during stressful situations. To get rid of fatigue, consume lots of fermented foods, such as yogurt and kefir, on a daily basis. For best results, avoid combining probiotics with antibiotics.
Spirulina is a green-blue alga that contains proteins and essential amino acids. It promotes the growth of the healthy gut bacteria and bolsters your immune system. Moreover, spirulina is loaded with B vitamins which reinforce proper digestion. Spirulina is valuable to people who need energy boost including the elderly and pregnant women. It’s available in the form of capsules and powder.
4. Magnesium-Rich Foods
Magnesium plays an important role in the nervous system and muscle-related functions. Since a deficiency of magnesium can affect your energy and stamina level, it’s crucial that you take the mineral especially if you’re an athlete or a bodybuilder. Furthermore, magnesium reduces fatigue during training by preventing the accumulation of lactic acid. To ensure your energy level does not go down, you should consume magnesium-rich foods like soybeans, nuts, bananas, avocado, dark chocolate, and green leafy vegetables.
5. Siberian Ginseng
Siberian ginseng has been a secret ingredient for stamina and energy for athletes. It’s commonly used in traditional Chinese medicine to fight fatigue and general body weakness. Numerous studies have proven that the herb has natural compounds which can help to strengthen your immune system and boost your sexual performance.
6. Green Tea
Green tea contains polyphenols which help to reduce stress, fight fatigue, improve stamina, and promote better sleep. Green tea can also boost the endurance during exercise by up to 25%. To prepare the tea, steep a tea bag in hot water for 5-10 minutes and drink 2-3 times a day. You can add some sugar or honey to sweeten it. If you are looking for a potent remedy to bring back the energy you had 30 years ago, you should include green tea in your everyday routine.
7. Apple Cider Vinegar
ACV helps to alkalize the body to beat exhaustion. Furthermore, it contains electrolytes which aid in boosting your stamina. This tart liquid also alleviates digestive issues and strengthens one’s immunity. With this in mind, adding one tablespoon of ACV to a glass of water can make the difference. Drink this health tonic twice a day. For optimal results, only use raw, unfiltered ACV.
8. Blackstrap Molasses
Blackstrap is the by-product when refining sugar cane. It’s rich in iron, magnesium, potassium, and copper which helps to increase your stamina and endurance. To keep your energy level high, add two teaspoons of blackstrap molasses in a cup of warm milk and drink twice a day. One month of continuous use will get you back in gear.
Turmeric is a flavorful spice with numerous health benefits. Apart from its anti-inflammatory properties, it contains curcumin compound which aids in restoring your energy level and reducing physical exhaustion. Additionally, turmeric restores stamina and gives quick recovery time especially after exercising. Simply add a half teaspoon of turmeric powder in a glass of milk, simmer for 10 minutes and drink once every day. Alternatively, you can add turmeric juice to your vegetable juice or take turmeric in the form of supplements.
10. Drink Plenty Of Water
Staying hydrated can boost stamina and fight fatigue. In addition to that, water prevents kidney stones and helps you lose weight. For this reason, it’s always important that you take enough water, especially after a strenuous exercise. While sports drinks can help to replace your body’s electrolytes, you should not ignore the benefits of taking water. Make sure you take caffeinated energy drinks sparingly. You may also want to take advantage of broths, stews, and soups. Lastly, avoid alcoholic beverages since they can lead to dehydration.
11. Diaphragmatic Breathing (Belly Breathing)
It’s one of the most effective breathing techniques that help to increase your endurance. It ensures more oxygen is entering your body, thus, giving a calming effect. Furthermore, while belly breathing, your brain can produce pleasure-inducing neurochemicals which can combat the physical pain and elevate your mood. The only downside to the technique is that you might experience a slight headache.
12. Wheatgrass Juice
Wheatgrass juice comes with an array of benefits like cleansing the liver and boosting blood circulation. As recommended by dieticians, one glass of the juice is equivalent to one kilogram of green leafy vegetables. Wheatgrass has a high concentration of magnesium, calcium, potassium, and sodium. These minerals ensure your body has sufficient energy. Just take a glass of wheatgrass juice to kick-start your day.
13. Stay Active
Staying active does not necessarily mean going to the gym. The idea is to do some activities that will allow you to move throughout the day. This way, you strengthen your muscles and increase your lung capacity. Also, such activities will keep your body free from toxic substances and boosts your metabolism. The best exercises to boost your stamina include swimming, cycling, running, among others. You can also take a short walk in the morning.
14. Oil Pulling
Oil pulling is commonly used in Ayurvedic medicine to boost your energy level. It works by flushing out the toxins from your body. To increase your energy level, put one teaspoon of cold-compressed coconut oil in your mouth and swish around for 15 minutes. After that, spit it out and rinse your mouth with lukewarm water. The remedy works best in the morning before brushing your teeth. Avoid swallowing the oils.
15. Reishi Mushroom
Reishi mushroom has made its way to the fitness market thanks to its amazing therapeutic benefits. Numerous studies have shown that this mushroom can help to alleviate digestive problems, inflammation, and chronic fatigue. Additionally, reishi mushroom aids in boosting stamina and increasing your energy levels.
16. Yerba Mate Tea
Yerba mate tea works the same as green tea. It gives a huge dose of caffeine and theobromine (stimulant found in chocolate). Unlike other caffeinated drinks, the tea makes you relaxed and gives more energy. Just put some dried leaves in a cup of milk and drink throughout the day.
17. Ashwagandha Root
It’s an Ayurveda herb that promotes energy, sexual vitality, muscle strength, and cognitive health. It’s packed with adaptogens that balance your body’s response to the changing environment. Clinical trials have proven that it can help to combat anxiety and stress. As such, you should take Ashwagandha root supplements to keep you healthy and energized. Since it has no negative effect on the body, it can be taken by children and lactating mothers.
18. Schisandra Berry
Schisandra berry is commonly referred to as a ‘five flavor fruit’. It’s sweet, salty, pungent, bitter and sour. You can use the berries to make some energizing tea that enhances your sexual libido and mental focus. Furthermore, the herb has anti-fatigue and anti-stress properties. This berry also helps to rejuvenate your central nervous system. In Chinese culture, it’s commonly used by long-distance runners. If you want more energy, you should take Schisandra berry juice alongside your everyday diet. The herb is also available in the form of supplements.
19. Maca Root
Maca is a root vegetable that possesses high amounts of magnesium, iron, essential fatty acids, and selenium. It also has phytochemicals that are beneficial to the central nervous system. Furthermore, medical experts have discovered that the root has libido-enhancing properties, thus, making it a perfect treatment for erectile dysfunction. Other benefits include balancing the estrogen level and enhancing your memory. To ensure you have enough energy throughout the day, add Maca to your morning smoothie.
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