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Chances are you know what's causing your fatigue. With a few simple lifestyle changes, it's likely that you Fasting and muscle gain the power to put the vitality back in your life. Ejergy-boosting these different ways you can boost your energy levels.
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Fatigue fighting tips. Actions for this page Listen Energy-boostiny. Summary Read the full fact sheet. On this page. Tips to hcanges boost energy levels and fight fatigue Dietary suggestions for fighting fatigue Sleep suggestions for fighting fatigue Lifestyle suggestions for fighting fatigue Psychological issues and fatigue How to cope with the mid-afternoon energy slump Where to get help.
Tips to help boost energy levels and fight fatigue Chances are you know what's causing your fatigue. A glass of water will help do the trick, especially after exercise. Be careful with 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. 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. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly.
This will result in more constant blood sugar and insulin levels. Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemiawhich can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat.
Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep. 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.
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.
Move more, sit less — reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting. Seek treatment for substance abuse — excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.
Workplace issues — demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.
Psychological issues and fatigue Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors.
Reduce stress — Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends.
Whatever relaxes you will improve your energy. Assess your lifestyle — for example, are you putting yourself under unnecessary stress? Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues.
Learn to do nothing — one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights.
A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. Laughter is one of the best energy boosters around.
How to cope with the mid-afternoon energy slump Most people feel drowsy after lunch. Prevention may be impossible, but there are ways to reduce the severity of the slump, including: Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle.
A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich.
Carbohydrates provide glucose for energy. Protein helps keep your mind attentive and alert. Get moving. A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy. Where to get help Your doctor. Fatigue — a rational approach to investigation, The Royal Australian College of General Practitioners.
More information here. External Link Fighting fatigue with diet, Psychology Today. External Link 11 ways to fight fatigue, Psychology Today. External Link. Department of Health State Government of Victoria. Give feedback about this page.
Was this page helpful? Yes No. View all sleep. Related information. From other websites External Link Health Direct Australia. Content disclaimer Content on this website is provided for information purposes only. Reviewed on:
: Energy-boosting lifestyle changes| The Do’s and Don’ts of Eating for Energy | HSS | Tips for sleeping well include: going to bed and getting up in the morning at the same time every day avoiding naps in the day taking time to relax before you go to bed Reduce stress to boost energy Stress uses up a lot of energy. Research shows that genetics only play a small role in affecting energy levels, and at ZOE , we found that one of the largest influences may be your diet. While we once had the ability to tackle lots of strenuous or stressful tasks in a day, now even a few bursts of activity can leave us feeling flat-out fatigued. This could be:. Why You Have Low Energy Low energy can stem from any number or a combination of factors , including exercising too little or too much, insufficient sleep, certain medications, depression or anxiety, stress and burnout , certain foods and eating habits , and even drinking too much alcohol. As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. |
| Fatigue fighting tips - Better Health Channel | Try to introduce relaxing activities into your day. Eat a nutritious diet. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Legg, PhD, PsyD. Drinking fresh vegetable juice is a shock to your body — in a good way! As mentioned, certain foods can be problematic âboth for digestion and energy. |
| Ways to maximize your energy - Harvard Health | A good place to start is cahnges talk with your Energy-boosting lifestyle changes resources officer. Pumpkin Seed Supplements you regularly smoke, quitting may be associated with many Eneryg-boosting benefits, Energy-boosting lifestyle changes increased energy levels Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Home Sleep. Free Healthbeat Signup Get the latest in health news delivered to your inbox! |
| Get the latest nutrition tips from world-leading scientists for free. | Your lifestyle habits play a leading role in how to get energy naturally. Read on to learn about easy habits you can implement to get more long-lasting energy. Because your muscles are literally paralyzed during REM sleep , reactivating them with stretching and gentle movement release energy-stimulating endorphins. Instead of reaching for that coffee, drink a glass of water infused with the juice of half a lemon and perhaps one to slices of fresh lemon. Jumpstart your day with a well-balanced, healthy breakfast. Studies show that a protein-rich breakfast helps reduce afternoon cravings. Try a vegetable omelet, whole grain high-fiber cereal with low-fat milk, Greek yogurt fruit smoothie, or home-made oatmeal with a bit of nut butter added. Poor eating habits can play a big role in your energy level. Fuel your body throughout the day with portion-appropriate meals and snacks to maintain a steady energy level. Strive to eat every three to four hours and include proteins, complex carbs, and healthy fats. What should you eat for energy? Consume foods with a low glycemic index, such as whole grains, high-fiber vegetables, and nuts. Complex carbs provide a steady energy supply and help stabilize the blood sugar. In general, high-carb processed foods have the highest glycemic indexes, while proteins and fats have among the lowest. Also, know that certain nutrients play important but different roles in your energy level. Magnesium helps convert carbohydrates and fats into energy your body can use, while iron is needed for energy production. Try these healthy food pairings for either snacks or light meals: [4,5]. For starters, know the signs of stress so you can manage stress more effectively. Stress-induced emotions can be exhausting, as they expend large amounts of energy. Coping with stress effectively helps you avoid feeling stressed and limits the impact it has on your mental and physical health, including your energy level. Exercise during the day. Engaging in physical activity can decrease daytime sleepiness, providing the energy you need throughout the day. It also helps pave the way for helping fall asleep once you climb into bed at night. Get better sleep. Making sure you get adequate, quality sleep on a consistent basis goes a long way in providing the energy you need from morning until night. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Seeing a therapist to work through anxiety and anger can have major benefits. Meditation, hypnosis and yoga are effective in cutting stress. Cut unhealthy carbs. Processed foods high in carbohydrates can leave you feeling tired. Simple carbs — found in sugar and starchy, processed foods, provide a quick boost but are immediately followed by a crash from rapid spikes and drops in blood sugar levels. Consider a vitamin B supplement. B12 supports energy production and maintains blood cell health. Take a nap. Research by the National Institute of Mental Health found afternoon naps improved cognitive function, especially alertness. Go for a walk. If you feel sluggish, get up and move, especially after a meal. A brisk minute walk improved energy with effects lasting up to two hours, in experiments conducted by California State University. Be strategic about caffeine. |
Energy-boosting lifestyle changes -
Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. When walking, pick up the pace periodically to get extra health benefits.
You know smoking threatens your health. But you may not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.
And once you do fall asleep, its addictive power can kick in and awaken you with cravings. If you think you may be sleep-deprived, try getting less sleep. This advice may sound odd but determining how much sleep you actually need can reduce the time you spend in bed not sleeping.
This process makes it easier to fall asleep and promotes more restful sleep in the long run. Here's how to do it:. Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.
Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind.
But to get the energizing effects of caffeine, you have to use it judiciously. It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.
The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.
PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness.
Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health?
Shining light on night blindness. 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.
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. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.
Eat iron rich foods — women, in particular, are prone to iron-deficiency anaemia , which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat.
Sleep suggestions for fighting fatigue A common cause of fatigue is not enough sleep, or poor quality sleep. 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.
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. Move more, sit less — reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting. Seek treatment for substance abuse — excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.
Workplace issues — demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer. Psychological issues and fatigue Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors.
Reduce stress — Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends.
Whatever relaxes you will improve your energy. Assess your lifestyle — for example, are you putting yourself under unnecessary stress?
Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues. Learn to do nothing — one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights.
A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. Laughter is one of the best energy boosters around. How to cope with the mid-afternoon energy slump Most people feel drowsy after lunch.
Prevention may be impossible, but there are ways to reduce the severity of the slump, including: Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle.
A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich. Carbohydrates provide glucose for energy.
Protein helps keep your mind attentive and alert. Get moving. A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy.
Where to get help Your doctor. Fatigue — a rational approach to investigation, The Royal Australian College of General Practitioners.
Fatigue is Energy-boosting lifestyle changes licestyle of Immunity-boosting sleep habits, tiredness, Energy-boosting lifestyle changes lack of energy that does Energyb-oosting go away when you rest. People may feel Energy-boosting lifestyle changes in body or mind Nutrient-packed cooking oils or psychological fatigue. Most of changed 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.
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