7 ways to reduce fatigue and boost energy naturally
In the hustle and bustle of our lives, most of us can easily feel tired and drained. Whether it’s through your day job or studies, you may find yourself reaching for easy ways to support your energy. Here are some of our top steps you can take to manage your energy levels naturally:
A healthy breakfast can offer many benefits such as providing natural energy, helping to keep your blood sugar stable throughout the day, maintaining concentration levels and preventing you from snacking later in the day. It is also a good chance to get in some of your fruit and vegetable requirements for the day. However, not a lot of ‘commercial’ breakfasts are healthy and so a big factor is what you choose to eat. Make sure to include protein, carbohydrates and fats in your breakfast. For example, you could have some whole grain toast with avocado and eggs and an apple or banana on the side. Or maybe try porridge with oat milk, peanut butter, strawberries, banana and a scoop of protein powder.
We know it can be difficult to find a balance, but doing things for you whenever you can, during breaks or once you get home, might help you feel more motivated and positive. Grab a pen and paper and write down 5 things you love to do that make you happy. They can be as long or as short as you like. Challenge yourself to do at least one of those 5 things every day and notice if you feel any more productive at the end of the week!
Maintaining social connections can also help in support of your general health and how you feel within. You could plan a video call with friends, a virtual pub quiz or a virtual game. However, if you’re feeling tired after your day of work, simply phoning a family member or a friend for 15 minutes is more than enough. Do more of what you love, and you will be amazed at how good you feel.
Daily exercise can help boost your metabolism by getting the heart rate up, increasing oxygen in the blood and releasing endorphins, which all help increase energy. Exercise is also a great way of boosting the production of serotonin, known as the happy hormone. Although you might be tired from work, you might live a more sedentary lifestyle, and you may not have the time to exercise every day, a 10 minute workout on YouTube, or even some light stretches in the morning can help get your blood flowing, activate your muscles and sustain your energy levels throughout the day.
Though food won’t magically make us smarter or more energetic, there are nutrients than can have certain benefits for brain health, memory, mood and mental function and may even help your immune system
- Fatty fish: Omega-3 fatty acids found in fish such as salmon, trout and sardines are one of the top nutrients for brain health and may be associated with a slower cognitive decline with age.
- Berries: Try incorporating berries, such as blueberries, blackberries and even elderberry into your every day. They’re rich in antioxidants which may help fight inflammation. Frozen berries are much cheaper than fresh ones, provide the same benefits, and are great to use in smoothies!
- Vitamin C: Add foods like sweet potatoes, tomatoes, red peppers and citrus fruits to your meals as they contain Vitamin C which plays an important role supporting the immune system, which has a knock-on effect for your energy levels.
- Leafy greens: Probably the most famous ‘superfood’ of all, spinach is popular for many reasons. It’s rich in nutrients such as folate, antioxidants and vitamin C. Try to eat it raw or lightly cooked – adding it to smoothies is a great way to incorporate it into your diet.
- Iron rich foods: Red meats, lentils and green leafy vegetables are good sources of iron, a powerhouse mineral which supports a healthy immune system and contributes to a reduction in tiredness and fatigue. If you’re not getting all your iron requirements from food sources alone, consider adding a natural iron food supplement like Spatone.
While 8 hours of sleep might not always be an option, winding down with a short night-time routine will give you the best chance to have a good sleep quality so that you can feel less stressed and a little more rested the next day. Our top tips include taking a bath or a soothing, hot shower, reading a book, avoiding your phone and other screens and trying meditation to calm your mind before bedtime.
Coping with stress can be tough and these feelings have a knock-on effect on your mind too. While it may not be possible to remove this from your life right now, there are things you can do to reduce stress. Stress management techniques include scheduling more relaxation time such as reading a few chapters of your book, going for a walk or practicing mindfulness and meditation.
We all know how important staying hydrated is, helping prevent dehydration and maintain energy levels, but many of us know we don’t drink enough. In a survey conducted by Britvic, 62% of people admitted to not drinking enough water. When you don’t necessarily feel thirsty, monitor your water intake day-by-day. You might discover that you are not drinking enough. So, to help you stay more hydrated, maybe go to sleep with a bottle or glass of water next to your bed, that way it’s right there for you when you wake up. Similarly, place a large water bottle in your main living spaces. We recommend a bottle with a straw if you have one, as you’re more likely to drink more! There are also plenty of Water Reminder Apps you can get to send you notifications on your phone.