Always Tired? Here’s How To Boost Your Energy
Our Top 5 Tips To Beat Fatigue
Tiredness is a common complaint of modern-day living. Constantly feeling exhausted can affect how we function and for many people, getting through the day is a real struggle.
Sometimes there’s an underlying pathological reason for fatigue, such as low iron or dehydration, but often, it’s due to poor dietary and lifestyle choices.
Today we’ll be discussing the common causes of fatigue and what practical steps you can take to increase your energy levels to get a spring back in your step.
What Causes Fatigue?
Fatigue is a feeling of extreme tiredness which can affect how your body and mind functions. It can cause low mood, erratic behaviour, brain fog, an increased need to sleep and persistent headaches
There’s a number of reasons why we feel tired. Here are some of the main ones:
- Lack of sleep. Not getting enough zzz is one the main causes of fatigue. Busy lifestyles, excess screen time and technology are all contributing factors.
- Stress. Studies have shown a strong correlation between insomnia and stress. An increase in production of stress hormones (cortisol and adrenalin) can put the body out of kilter, making us feel tired and wired.
- Caffeine has a stimulatory effect on the nervous system, negatively affecting our sleep. Instead of giving you “energy”, caffeine causes a momentary surge of adrenalin which once subsided, leaves you feeling devoid of energy.
- Poor diet. Foods laden with sugar and additives play havoc with our bodies, robbing us of essential nutrients needed for energy production. Excessive refined carbohydrates such as bread, cause our blood sugar levels to spike and crash, leaving us exhausted.
- Low iron. Iron is essential for transporting oxygen around the body. If your stores are low, fatigue will be the main symptom.
- An underactive thyroid. Your thyroid gland controls your body’s metabolism. If it’s not working optimally, everything slows down, making you feeling sluggish and lethargic.
- Dehydration. Our cells need water to function efficiently and survive. When water is in short supply, our cells become tired, and so do we.
- Lack of exercise. Having a couch potato kind-of-lifestyle does nothing for your energy levels. When we exercise and move our bodies, we increase blood flow which in turn enables oxygen and nutrients to get into our cells easily.
No Energy, No Motivation
When we’re worn-out, we have no spark or motivation to do anything. Suddenly everything becomes an effort. Tiredness has a direct effect on the brain, making us feel low, anxious and apathetic. Quite often, people think they’re suffering from depression, when in fact, their body is actually out of sync and in need of some TLC.
How To Increase Energy Levels
The good news though, is there’s lots of dietary and lifestyle steps you can take to boost your energy and vitality.
If, however, you think your tiredness may be due to an underlying illness or pathology such as low iron, please get yourself checked out by your healthcare practitioner.
Here’s our top 5 tips to beat fatigue
Tip #1 – Adopt a sleep routine
Creating a good sleep routine is vital if you want to get a good night’s sleep. Giving your brain the chance to wind down by limiting screen time and doing something relaxing before bed is the best way to go. Avoid heavy meals or excess fluids near bedtime to prevent sleep disruption.
Tip #2 – Avoid caffeine
Caffeine is a stimulant with a long half-life. A cheeky espresso at 9am could keep you buzzing for hours, making it hard for you to nod off. Try a coffee alternative or make a warming cup of Peppermint tea before bed to relax your mind.
Tip #3 – An energy-boosting diet
A well-balanced plate is essential to keep your blood sugar levels in check and ensure you’ve got a good supply of energy throughout the day. Lots of colourful fruit and veggies, good sources of protein, healthy fats and wholegrains form the basis of an energy-boosting diet. Antioxidant-rich superfoods such as matcha, green tea and cacao are also great for boosting energy.
Tip #4 – Move your body daily
Any type of daily movement, whether that be a stroll around the block or doing a yoga session, does wonders for your energy levels. If time isn’t on your side, there’s a growing trend towards virtual workouts which are fantastic for those who are time-poor.
Tip #5 – Drink herbal tea
Sometimes it’s a struggle to up your fluid intake, especially in winter. Swapping your caffeine-laden cuppa for an energising herbal tea is a great way to increase your energy and your fluids. Three mugs of herbal tea accounts for half your daily water intake and will keep dehydration at bay.
Stop yawning. Start living!
If you’re tired of feeling tired, making small changes to your diet and lifestyle today will go a long way in increasing your energy levels. More water, less caffeine. Daily movement, more zzz and plenty of veggies will all help to put a spring back in your step.
Over to you
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Written by Michelle Sanchez
Michelle is a qualified Naturopath, Nutritionist and Medical Herbalist. Her areas of expertise include digestive issues, detoxification, weight loss, hormonal health, natural fertility management and mental health. Michelle is also a wellness blogger and author who believes good nutrition and a healthy lifestyle are key for optimum health and vitality.