Does your step need a little more spring? Everyone gets a little low on energy at times. You may not be totally exhausted, rather just doing things without your usual vitality.
If that sounds familiar take a look at our 12 top ways to give yourself a boost.
1. Get moving
It might feel like you haven't even got the energy to tie the laces on your trainers but even if you think you are too tired to exercise, do it anyway, as it'll actually give you more energy.
Exercise has long been proven to give you a boost, both physically and mentally. A review of 70 studies on the effect of energy levels and exercise in healthy people and those with illness-related fatigue showed improved energy scores in previously sedentary people who started an exercise programme. Exercise had a greater effect on reducing illness-related fatigue than CBT or medication could achieve. As the popular saying goes, 'nobody ever regrets going to the gym'.
2. Plenty of B vitamins
" B vitamins are involved in the release of energy from food and low vitamin B intake can lead to anaemia, irritability, fatigue, muscle aches, even mental confusion – all 'low energy' or 'energy draining' states," says Andrew Wilson, British Dietetic Association spokesperson.
He says: "Including foods rich in B vitamins regularly is key to ensuring you're getting enough – these include beans, green leafy vegetables, fruit, lean meat, fish,dairy products and potatoes."
3. A short and simple walk
Walk away from the sugary snack and give yourself a healthier and more effective energy boost.
One study found that even a brisk walk of 10 minutes daily gave volunteers more energy than eating a bar of chocolate. The sweet snack initially boosted energy but after an hour participants felt more tired and had less energy, whereas walking for 10 minutes increased perceived energy levels for 2 hours. When the 10 minute walks continued for 3 weeks, overall energy levels and mood were lifted.
4. A good night's sleep
We all need sleep for good health, so not enough of it could be contributing to a lack of energy in the day. Make sure you are getting enough quality ‘zzzzzzz’ time.
The traditional 8 hours sleep a night isn’t the best duration for everyone. As long as you feel refreshed after a night's sleep, that's probably the right amount for you. Lack of sleep can make you fatigued, and less than 6 hours a night is associated with an increased risk of obesity, which can also disrupt your regular sleep pattern.
Insomnia isn’t unusual, and it can be due to a variety of factors. If you feel like you aren't getting enough sleep, make sure your bed and bedroom are the right temperature and that your mattress is supportive. Try to relax before going to bed, perhaps with a warm bath or milky drink. The ritual of preparing for sleep often helps establish a good sleep pattern.
If you are anxious or worried, you may have difficulty sleeping. If you try to write down your concerns before going to bed to think about fresh in the morning it may help take your mind off them at night.
5. Drink more water
Thirst can sometimes be mistaken for hunger but being dehydratedwill present itself as fatigue. Drinking water and staying hydrated is a simple and cheap way to boost your energy.
A study published in 2012 found that women who were mildly dehydrated reported having less energy, feeling fatigued, and less able to concentrate than when they were well hydrated.
Maybe add a slice of lemon, lime or orange to your water to encourage you to drink more of it during the day. It's especially important to top up your water levels after exercise.
6. Iron is important
Iron-deficiency anaemia is a common condition, especially in menstruating orpregnant women, children, older adults and those with chronic illnesses. Anaemia increases feelings of tiredness, early fatigue during exercise, and also impairs mental concentration.
"The mineral iron is important for healthy red blood cells and not getting enough can lead to anaemia and fatigue," says Andrew. "The best sources of iron are lean red meat, poultry and fish, but including plant foods that are high in iron, can also have an energy boosting effect."
"Great plant sources of iron include beans, lentils and spinach, and eating them with a source of vitamin C, such as tomatoes, orange juice or peppers, boosts the iron absorption."
7. Eat wholegrains
When your energy levels are fading, it's tempting to grab some highly processed, sugary food or drink to give yourself a pick-me-up.
This will give you a burst of energy as you'll get a spike in blood sugar but this could lead to a big drop in energy soon afterwards.
"Eating too many sugary foods and drinks affects blood glucose and insulin levels causing 'energy dips' when blood glucose levels fall," says Andrew.
He suggests: "To avoid energy dips, choose low glycaemic (low GI) foods such as wholemeal bread, brown rice and pasta and wholegrain cereals rather than highly processed carbohydrates such as foods made with white flour or containing added sugar." Remember to limit your portion size, too – especially if you’re trying to keep your weight in check.
This will give you a burst of energy as you'll get a spike in blood sugar but this could lead to a big drop in energy soon afterwards.
"Eating too many sugary foods and drinks affects blood glucose and insulin levels causing 'energy dips' when blood glucose levels fall," says Andrew.
He suggests: "To avoid energy dips, choose low glycaemic (low GI) foods such as wholemeal bread, brown rice and pasta and wholegrain cereals rather than highly processed carbohydrates such as foods made with white flour or containing added sugar." Remember to limit your portion size, too – especially if you’re trying to keep your weight in check.
8. Deal with stress
Chronic (long term) stress is a condition known to cause prolonged fatigue and sleep-related problems, which both lessen our ability to deal with stress on a daily basis. If we acknowledge the stresses in our lives and try to deal with them, it'll stop us bottling our feelings up, as too much stress can lead to anxiety and anger which drain us of energy.
Exercise is a good de-stresser, especially classes like yoga which also focus on calm breathing techniques and relaxation. But if you feel overwhelmingly stressed and are finding it too hard to deal with alone, seek medical advice.
Exercise is a good de-stresser, especially classes like yoga which also focus on calm breathing techniques and relaxation. But if you feel overwhelmingly stressed and are finding it too hard to deal with alone, seek medical advice.
9. Cut back on the booze
You may think a glass or two of wine may help relax you, but if you still feel tired after a night of sleeping you might want to cut down.
It may help you fall asleep quicker but the quality of your deep sleep won't be as good.
By cutting down on alcohol before bed, you'll get a better night's sleep.
10. Mighty magnesium
A balanced diet will usually make sure you are getting all of the vitamins and minerals you need, but if you still feel tired you could have a slight magnesium deficiency.
Try to eat foods rich in magnesium like seeds and nuts, pulses and beans, wholegrain cereals, brown rice, leafy green vegetables and fish – particularly halibut.
The recommended daily intake of magnesium is around 300 milligrams for men and 270 milligrams for women.
Magnesium as a supplement is often poorly absorbed and can act as a laxative, causing diarrhoea. For this reason take supplements with food, or try a smaller dose more often, to reduce the risk of diarrhoea.
11. Avoid ‘brain-drainer’ people
You know those "friends" who seem to drain your energy? Well it might be time to ditch them or at least avoid seeing them for a while. They may moan all the time and have a negative outlook, or they may just offload on you, talking about themselves and their lives without any concern for yours.
After a 5 minute chat with people like this you may feel exhausted. Surround yourself with people who don't get you down instead.
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