Drink this energy tonic. Try fasting! Put grass-fed butter in your coffee. Go plant based and so on … We live in a world that loves a hack – and it’s no different when it comes to ways to invigorate your life. Here, Dr Linia Patel (PhD, RD) looks at how to fight fatigue and increase your energy levels.
I have had the privilege of working with many movers and shakers who are at the top of their game in both the corporate and sporting world, and I can tell you one thing: successful people thrive on daily routines. They attribute their achievements to the power of consistency and structure. There isn’t a single ‘high-performing, high-energy diet’, but high achievers excel by mastering the basics and committing to seemingly small actions consistently. Ironically, the most effective strategies are often the simplest ones, done consistently. Small habits can lead to transformative gains.
Feeling tired occasionally is natural but, if you’re constantly fatigued, it’s time to take control, fight fatigue and focus on replenishing your energy.
Here are 10 straightforward and impactful ways to get started:
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Take your hydration seriously
Water helps carry nutrients to your brain, helps your brain cells communicate with each other, and clears out toxins and waste that impairs brain function. If you are dehydrated, your brain doesn’t work as well. Dehydration also slows down circulation and affects the flow of oxygen throughout the body and brain, making you feel tired, sluggish and less focused. Drink a glass of water first thing in the morning. This could also be a hot water with a slice of lemon in it. Sip at your water bottle regularly throughout the day. Use alarms, notifications or even Alexa to help keep you accountable.
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Choose the right carbohydrates
Not all carbs are created equal and herein lies the challenge. The first thing to make clear is that we all need to keep our intake of simple carbs/free sugars to a minimum. Current guidance is to reduce sugar intake to less than 5% total energy per day (30g per day or 6tsp for adults); however, the less the better for the majority. Refined sugar for starters (think biscuits, cakes, many breakfast cereals, white pasta, white rice and alcohol) are not good for blood glucose levels as they create a blood-sugar rollercoaster. Foods with a glow glycaemic index (such as wholegrains, beans and lentils) when digested release sugar into the blood system slower.
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Sugar cravings? Get to the root cause
Sugar cravings are caused by many factors. It could be not enough sleep. It could be stress. It could be mild dehydration. It could be that you are low on protein. It could be that you need to unshackle with refined carbohydrates. Keep a food diary to give you more insight into your dietary habits. Focusing on improving how much sleep you get is a good place to begin. Practically, when trying to reduce your sugar intake you may want to be hardcore and go cold turkey (it is tough but works for some) and cut all added sugar out for a period before you reintroduce small amounts back. Or you may just want to make some small changes that help you cut down on your sugar intake without you noticing it too much. Stop adding sugar to tea, coffee and hot drinks. Remember, honey and maple syrup are sugar too. Sweeten porridge and cereal with a piece of fresh fruit or some chopped, dried figs. Swap fruit-flavoured yogurts for natural yogurts. Add in your own fruit or compote for sweetness.
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Make friends with fibre
Many of us don’t have as healthy a diet as we think we do. A standard diet in the UK does not provide the diversity of plants and the amount of fibre that we know, from established research, would be best for our long-term health. Most plant foods contain some fibre. Vegetables that grow above the ground – such as broccoli, cabbage, greens, all the salad veg as well as vegetables in the onion family and raw carrots – contain only small amounts of the sugar glucose but lots of fibre and we call them fibrous carbohydrates. They are also a great source of vitamins, minerals and other phytochemicals that promote health. Wholegrains like oats, brown rice, quinoa, root vegetables, beans and lentils contain fibre too; however, they come with a starch load. The bottom line with fibre is that, if you can increase the amount you eat, it will not only benefit how your gut functions but will also have a positive impact on your waistline, your heart and pretty much every organ in your body.
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Perk up with protein
Protein is a complex molecule and, when eaten with carbohydrate, it also slows carbohydrate absorption. Protein-rich foods tend to make you feel fuller for longer than foods rich in carbohydrate or fat. Distributing protein intake in the day and including a lean protein source at each meal can, therefore, aid blood sugar control. You get a more sustained energy release versus a quick boost and crash, and will help you fight fatigue.
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Get moving
Although probably the last thing you feel like doing, movement is exactly what you need to increase your energy levels. Go for a walk. Routinely build movement in. Snack on exercise. A two-minute plank when you watch the news. 10 star jumps as the kettle boils. A sun salutation routine at the end of each day. Find a way to move more.
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Learn to say no
Think back to the last time you felt at the top of your game – physically and mentally at your very best, enjoying peak performance. Your body’s energy capacity is like a bank account. There can be additions or deductions. Deductions can include poor nutrition, being sedentary, not sleeping enough or other life stressors, such as work, financial demands or relationships. Spend more time around people who uplift you and enjoy your authentic self. Pour into cups that pour back into yours. Pour into yourself the way you pour into others.
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Honour rest
Learn to say no so that you can prioritise your sleep. Your body uses sleep as an opportunity to remove energy-draining metabolites and refresh your body. If you don’t sleep enough, naturally you will feel tired, have low energy and have a reduced desire to exercise. If you are getting fewer than seven hours now, that’s OK but it’s important you try to change it. Work your way up slowly. Even adding 30mins can make a difference and help fight fatigue. Ensure that you head in the direction of bed well before you want to be asleep.
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Stimulate your ‘calm down’ system
Engage in activities that stimulate the parasympathetic nervous system, such as yoga, meditation and massage. Even very low-intensity cycling, walking or hiking — where you keep your heart rate very low — will do.
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Use a B vitamin to give you a boost
There are eight different B vitamins (B1,2,3,5,6,7,9,12) that all have unique roles in the body, but collectively they work together to support and regulate energy and mood levels and cognitive function. Our requirements of B vitamins increase with stress and with alcohol consumption. B vitamins are water-soluble vitamins, which means they are not stored and should be consumed regularly. If you are feeling low energy, some people find that taking a B complex for a couple of weeks to support their adrenal health helps when they are under pressure.
Read more of Dr Linia’s nutritional expertise in this FitPro blog on Nutrition for injury recovery by Dr Linia Patel (PhD)
