We’ve all experienced all-out exhaustion after a demanding day, when all you want to do is crash on the sofa, order a takeaway and watch a movie with a glass of wine.
What is often harder to rationalise is the slow-draining energy that persists over a longer period. The type where there are no obvious signs of exhaustion, but rather small symptoms like finding it harder to concentrate, feeling sluggish midday and eventually, you find yourself short of patience and growing in frustration over minor things.
Next time you’re fatigued, skip the extra coffee or energy drinks and try these easy and inexpensive ways to put a spring back in your step.
1. Stay Hydrated with Water
Did you know that dehydration can cause everything from fogginess, impaired short-term memory, dizziness, and fatigue and lethargy (1).
If there is not enough water in your body, blood volume can drop; resulting in your heart working harder to supply your cells (and brain) with oxygen and nutrients.
We often confuse signals of hunger with thirst. We tend to reach for a quick sugary energy fix but what we really need is water.
To accurately find out how much water your should drink: take your body weight in lbs and divide it in half, then drink that many ounces per day (plus more if you exercise, have an active job, are pregnant, nursing, or are fighting an illness or disease).
2. Sleep
Getting to sleep earlier is one of the easiest methods of feeling more energised in the morning. If you suffer from restless sleep by constantly tossing and turning during the night try the following tips:
Get to sleep and wake up at a consistent time, including weekends. This will help regulate your internal body clock.
Block out as much light as possible and remove the television and devices from the bedroom.
Keep the bedroom cool to help you fall asleep. Studies have found a correlation between high core body temperature and insomnia.
Avoid caffeine after 3pm because the effects can last up to 8 hours.
Cutting down on alcohol during the evening hours. While alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are — even if you sleep a full eight hours.
3. Change Your Diet
People think they are eating right, but there’s a difference between watching calories and eating for energy. If you find yourself yawning at your desk before it’s even lunchtime, then it’s likely you need to reduce your carbohydrate intake.
The key here is keeping blood sugar balanced so energy is constant. Reduce simple carbs, like sugary cereals, fizzy drinks/juices and processed foods (white bread and pasta), as they tend to play havoc with blood sugar and cause your energy to crash. Instead, stick to whole-grains, sweet potatoes, oats, brown rice which are low-glycemic carbs so by day’s end you’ll feel less tired. (2).
Eating lots of protein is essential for avoiding fatigue and especially great for breakfast when your cortisol levels are high. Start your day with a protein rich breakfast by eating eggs or adding protein powder to your porridge.
4. Vegetable Smoothie
Think you can’t live without your morning coffee? Swap it for this nutrient-packed drink without any of the stimulants of coffee or dangerous energy drinks.
Drinking fresh vegetable smoothies provides a boost to your body. It’s a convenient way of getting your daily recommended amount of veggies and is packed with vitamins, minerals and fibre all before you hit the office.
Avoid shop-bought vegetable juices, which are often loaded with sugar, preservatives and other unpronounceable ingredients — they’ll also leave you feeling worse!
Here’s a simple recipe to make your own: In a smoothie machine, combine 2-4 leaves of kale, 2-4 leaves of spinach, 1 inch ginger root, half a deseeded lemon, one cored apple, and a clove of garlic (optional for cleansing and boosting immune system).
Introduce daily variety by adding other dark greens, celery, carrots, beetroot, or even an orange or pear instead of the apple to make your own signature energy drink.
5. Chia Seeds
Chia seeds have become one of the most popular superfoods due to their high levels of protein, fibre and energy-boosting power.
Chia means “strength” in the Mayan language, and chia seeds were consumed by ancient Mayans and Aztecs warriors to give them high energy, endurance and alertness during war. They said just one spoonful of chia could sustain them for 24 hours.
Chia seeds are extremely versatile for adding to your porridge, smoothies or salad topping.
6. Daily Exercise
Studies have shown that incorporating regular exercise increases energy levels and motivation while also improving your overall health. It may sound counterintuitive but engaging in physical activity sends oxygen and nutrients to your body’s cells, training your heart and lungs to work more efficiently, thereby conserving energy levels (4, 5).
And this mean having to become a gym convert, moderate exercise like brisk walking on your commute or lunch break will still provide plenty of energy benefits.
Supplements and Vitamins
Eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels. But with the demand of balancing life, these are not always possible.
This is where supplements can help us. The remainder of this article will explore some vitamins and supplements which can naturally increase your energy levels.
7. Adaptogenic Herbs
These natural plants balance and restore the body’s adrenal system, which is responsible for controlling how your hormones respond to stress, anxiety, and of course, fatigue (6).
Some of the most widely used plants in naturopathic medicine that have been shown to boost energy are ashwagandha and rhodiola (7, 8)
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world’s oldest medicinal systems (9). It has been shown increase energy by enhancing the body’s resilience to mental fatigue, anxiety and alleviate physical exhaustion after exercise (10, 11, 12)
Rhodiola Rosea, is a herb which grows in cold, mountainous regions. It has become a popular natural adaptogen which has anti-fatigue properties by enhancing the body’s ability to cope with stress, cognitive fatigue and the “burnout” effect (13)
Incorporating adaptogenic herbs into your daily routine could help you feel calmer, less exhausted and more focused.
8. CoQ10
CoQ10, which stands for coenzyme Q10, is made naturally in the body. It’s also known as ubiquinone because it’s ubiquitous in the body, meaning it’s found everywhere. In fact, all our cells contain CoQ10, with particular concentration in the heart, kidneys and liver.
Cells use CoQ10 to make energy and protect themselves from oxidative damage (14, 15). When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow and stay healthy, which may contribute to fatigue (16).
CoQ10 levels decrease with age and may be low in people with certain medical conditions such as type 2 diabetes. We can obtain CoQ10 in our diet with fish, meat and nuts, but they don’t contain sufficient amounts to increase energy levels (17).
Therefore, supplementing with CoQ10 may provide a better solution for supporting your energy levels.
9. Vitamin B12
Also known as the “energy vitamin,” B12 helps transform the food you eat into energy that your cells can use. In fact, if you’re vitamin B12 deficient, one of the first symptoms is feeling tired (18). It also protects the health of your nerves and blood cells and prevents a type of anemia which can make you weak and fatigued (19).
Because it’s a water-soluble vitamin, your body cannot store extra amounts of B12 and relies on getting the vitamin from the foods you eat or supplements. Vitamin B12 is found naturally in a variety of meat, fish and dairy products. Many foods are also fortified with B12, allowing most people to meet their daily vitamin B12 requirement (20).
However, some people may be at risk of a B12 deficiency, if they’re are not getting enough in their diet or are unable to absorb it efficiently. People over the age of 50 and those suffering with GI disorders may have difficulty in absorbing vitamin B12 from food (21, 22). Vegetarians and vegans are often deficient due to a lack of animal foods in their diet which are high in B12 (23).
10. Tyrosine
Tyrosine is an amino acid that is naturally produced by the body. It is found in many high-protein foods such as cheese, chicken and eggs.
Tyrosine is essential in the production of neurotransmitters, which are chemicals that transmit messages in your brain and the production of of thyroid hormones T3 and T4.
Neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels (24).
Tyrosine has been used as an adaptogen to help with mental performance, alertness and energy levels during times of stress.
In many studies, tyrosine supplements have been found to help increase alertness and energy levels. They may also help restore memory and clarity in sleep-deprived people (25, 26, 27).
Precautions
If you’re still suffering with symptoms of fatigue even after trying some of these suggestions, it’s worth noting their could be more underlying causes. Some of the most common causes of low energy can result from medications, thyroid issues, depression and anemia.
Remember that it’s still best practice to check with your doctor or registered dietitian to determine if any of the suggestions are safe for you to use, particularly if you have a medical history which could be adversely affected.
References
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869506/
3 – https://www.ncbi.nlm.nih.gov/pubmed/28646829
4 – https://www.ncbi.nlm.nih.gov/pubmed/18277063
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
6 – https://www.ncbi.nlm.nih.gov/pubmed/19500070
7 – https://www.ncbi.nlm.nih.gov/pubmed/10956379/
8 – https://www.ncbi.nlm.nih.gov/pubmed/11081987
9 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
10 – https://www.ncbi.nlm.nih.gov/pubmed/10956379/
11 – https://www.ncbi.nlm.nih.gov/pubmed/23439798
12 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
13 – https://www.ncbi.nlm.nih.gov/pubmed/21036578
14 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
15 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335738/
16 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4136529/
17 – https://www.ncbi.nlm.nih.gov/pubmed/20301015
18 – https://www.ncbi.nlm.nih.gov/pubmed/12650116
19 – https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0022013/
20 – https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
21 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5130103/
22 – https://www.ncbi.nlm.nih.gov/books/NBK441923/
23 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/
24 – https://www.ncbi.nlm.nih.gov/pubmed/22285436
25 – https://www.ncbi.nlm.nih.gov/pubmed/26424423
