10 Mar Tips to Help Boost Energy Levels and Fight Fatigue
No one is immune to fatigue but here are some different ways you can boost your energy levels and put vitality back in your life.
Dietary suggestions for fighting fatigue
- Drink plenty of water – sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will help do the trick, especially after exercise.
- Monitor your caffeine – anyone feeling tired should cut out caffeine. The best way to do this is to gradually stop having all caffeine drinks (that includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.
- Eat breakfast – food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.
- Don’t skip meals – going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
- Eat a healthy diet – increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.
Sleep suggestions for fighting fatigue
- Get enough sleep – two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. Some recommendations on getting a good night’s sleep include: go to bed and get up in the morning at the same time every day, avoid naps through the day, and have a warm bath or shower before bed.
- Limit caffeine – too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
- Learn how to relax – a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you – for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.
Lifestyle suggestions for fighting fatigue
- Don’t smoke – cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy levels than non-smokers – for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
- Increase physical activity – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night. Seek advice and encouragement regarding the steps you can take toward a more active lifestyle and talk to your doctor if you haven’t exercised in a long time, are obese, are aged over 40 years or have a chronic medical condition.
- Move more, sit less – reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.
Most of the time, fatigue can be traced to one or more of your habits or routines. Fatigue can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or lack of sleep.
In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment. When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.