Before we look at our top tips for improving energy levels and beating lethargy, it is first important that you rule out any heath problems you might be facing.
Fatigue is a common symptom of many illnesses including diabetes, heart disease, arthritis, anemia, thyroid disease and B12 deficiency. Also be aware the some medications can contribute to fatigue so please consult a doctor if you have been feeling low on energy for some time.
1 – Eat For Energy
When you’re fatigued, what you’re eating makes a massive difference to your energy levels and how quickly your body will recover. Making sure we are eating clean, balanced and healthy meals at regular intervals will make sure your body is nourished and blood sugar levels are balanced. If we keep blood sugar levels from spiking and crashing during the day we can avoid energy dips. And making sure we are giving our body all of the micro and macronutrients it needs to take care, rejuvenate and repair itself will promote better energy levels.
2 – Water, Water, Water
Studies have shown dehydration kills our energy levels, impairs our physical performance and decreases alertness and concentration so aiming for 2 to 3 liters of water a day is one way can help fight fatigue and feel more alert.
3 – Probiotics
Try taking a good probiotic, either in capsule or powder form, just before you go to bed on an empty stomach. Research has shown that it can help you wake up feeling refreshed and invigorated. Worth a go if you find yourself waking up tired even after a long sleep.
4 – Quality Sleep
We all know that a good night’s sleep is essential to keep tiredness and lethargy at bay, but caffeinated drinks, alcohol, and watching TV or using your computer or phone before bedtime can result in poor sleep quality. Try cutting out alcohol, not drinking caffeinated drinks after 4pm and switching off all electronic devices 15 – 30 minutes before you go to bed for improved sleep quality.
5 – Go Ginkgo
Ginkgo has been used medicinally for thousands of years and is one of the top selling herbal treatments. Ginkgo enhances oxygen utilization and improves blood flow to the brain, which can make you feel more alert and less fatigued. It also has powerful anti-inflammatory and anti-oxidant properties and current research links it to improved cognitive function and an improved mood amongst a host of other health benefits.
6 – Get Moving
Exercise promotes general wellbeing, de-stresses and provides a release of endorphins that makes us feel good and gives us that post work out buzz.
7 – Get Some Greens
Try taking a super greens blend of wheat grass, barley grass, spirulina and chlorella. Adding super green powder to your water, will alkalize and provide drinkable doses of phytonutrients, anti-oxidants and digestive enzymes and will aid digestion, boost immunity and sustain energy.
8 – Sunshine and Light Therapy
Fatigue is a common symptom of S.A.D. Even if you don’t suffer from S.A.D you can still benefit from a dose of sunshine or if you live in less sunny climes invest in a light box. Light therapy has been shown to be effective in increasing energy levels. When we are exposed to low light levels it send signals to our body to produce melatonin, which gets the body ready for sleep. Using a light box or going out into the sunshine will stop production of melatonin and result in a more alert, energized feeling.
9 – Ginseng
Ginseng is an age old cure for feeling run down. This herbal remedy stimulates your nervous system, will help combat tiredness and will help protect your body from stress. (Not suitable for those with high blood pressure)
10 – Ditch The Stress
I know it’s easier said than done, but stress can really make us feel mentally exhausted and physically wiped out. Try yoga, make time for a hot bath, take that tea break and just switch off, watch a good comedy and try if you can to keep a positive perspective on life. There are lots of things we can do to combat stress but just be aware that if you are feeling lethargic and tired finding ways to cope with stress will help improve our vitality and energy levels.
Like with all advice and information available to us on the Internet please take from it what you want, not all of my suggestions will apply to or suit everyone.
Do some research, try some of the tips and find out what works best for your body.
We are all different and no two people will respond in the same way. We understand how debilitating fatigue can be so we hope that, along with a healthy clean diet and balanced lifestyle, you find some tips here that help.
Much love Anastasia xx
Anastasia is a Fitness Instructor at D-Toxd, a single mom to a beautiful little girl. She is passionate about nutrition and fitness and all things to do with healthy living. She also has a degree in Philosophy and LOVES talking about what makes the world go round.