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Feeling sluggish? Ditching these bad habits that drain your energy will help.
Lack of sleep isn’t the only thing sapping your energy. Little things you do (and don’t do) can exhaust you both mentally and physically, which can make getting through your day a chore. Here, are some  common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in your step.
You skip exercise when you’re tired
Skipping your workout to save energy actually works against you. In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks. Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you’re tempted to crash on the couch, at least go for a brisk walk—you won’t regret it.
You don’t drink enough water
Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels. Dehydration causes a reduction in blood volume, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight kilograms , multiply by  0,30 and that is liters  of water a day.
You’re not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. It makes you tired because less oxygen travels to the muscles and cells. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together).
You skip breakfast
The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you’ll feel sluggish. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt.
 

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