Are you feeling tired all the time? There’s nothing worse than feeling exhausted, especially when your days are jam-packed.
But the good news is there are things you can do to enhance your energy without reaching for another cup of coffee or sugar-infused snack. With the help of Teri Lichtenstein, consulting dietician at Entity Health, we take a look at some of the most effective ways to beat the afternoon slump.
Eating healthier wholegrains like whole wheat, brown rice and oatmeal can boost your metabolism and increase your energy. Lichtenstein says wholegrains guarantee a steady supply of glucose into your bloodstream, providing you with lasting energy.
“Go for brown rice, wholegrain bread and oatmeal or try using whole grain flours in your baking for an extra dose of fibre,” Lichtenstein suggests. “You’ll stay fuller for longer which will help maintain a healthy weight and minimise the need to snack throughout the day.”
While a nutrient-rich diet and regular exercise can help fight fatigue, sometimes life doesn’t go to plan and we find ourselves struggling to maintain a healthy diet and exercise regime. This is where dietary supplements can be useful – they provide a nutrient boost that food alone can’t provide.
Lichtenstein recommends taking nicotinamide riboside supplements, which help convert food into energy.
Depending on your age and gender, you’ll need more of some food groups and less of others.
“No two bodies are the same, so neither should our diets be,” Lichtenstein says.”For instance, a man in his 50s should be aiming for two and a half serves of dairy a day, whereas a woman of the same age should have four servings.”
Liechtenstein recommends speaking to a dietician who can tailor a diet for you.
It’s not unusual to crave sugar when you’re tired, but Lichtenstein advises against it. While some sugary treats can give you a quick lift, they are usually followed by an even faster crash, which can lead to tiredness and hunger.
“Don’t be fooled by the fast-acting sugar rush from an afternoon sweet treat,” she says. “Instead, reach for energy-boosting fuel like a handful of nuts, fresh fruit or natural yoghurt.”
This probably sounds obvious but if you regularly feel tired throughout the day, you may need more sleep. Make sure you’re getting around eight hours of a sleep a night and avoid screen time at least two hours before bed, as this can over-stimulate you.
“Skimping on your slumber can leave you feeling lethargic, both mentally and physically,” Lichtenstein explains.
Research shows that as little as 30 minutes of exercise a day can increase energy levels. It’s also good for your mind, assists in weight management and can improve bone health.
If you’re just beginning to exercise, start by doing 10 minutes once or twice a day and gradually build up to the recommended amount. Remember, getting a little bit of physical activity is better than none.
“Next time you’re catching up with a friend, why not suggest a stroll instead of coffee so you can both reap the rewards,” Lichtenstein suggests.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.