Are you one of the millions of people in the UK who report feeling tired most of the time? 1https://yougov.co.uk/topics/society/articles-reports/2022/01/11/one-eight-britons-feel-tired-all-time
If so, we understand how it can impact your life. Fatigue can affect everything you do – your mood, motivation, cognitive function, and overall well-being. Tiredness and feelings of fatigue are so prevalent in the UK population that it’s one of the top ten symptoms people go to their GP about. 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6234945/
A myriad of factors contribute to fatigue and it’s sometimes difficult to pinpoint the root cause: it could be that you’re simply doing too much, or that you’re stressed, dehydrated, lacking sleep, or all of the above! You may have underlying health conditions, hormonal changes, nutrient deficiencies, or side effects from medication (always check with your GP if you have any concerns).
By incorporating these simple yet powerful changes into your daily routine, you can combat fatigue and experience increased energy levels, improved mood and overall well-being 🙂
1. Prioritise sleep:
The foundation of managing fatigue begins with getting enough restful sleep each night. Aim for 7-9 hours of sleep, ensuring a consistent sleep schedule even on weekends. Create a soothing bedtime routine to signal to your body that it’s time to wind down – this article gives you lots of practical tips on sleep hygiene – 6 steps to a great night’s sleep.
2. Stay hydrated:
Dehydration can lead to fatigue and decreased cognitive function. 3https://pubmed.ncbi.nlm.nih.gov/22855911/ Make it a habit to drink 8-10 glasses of water daily. Keep a reusable water bottle with you at all times to remind yourself to stay hydrated throughout the day.
3. Balanced diet:
Adopting a well-balanced diet plays a significant role in maintaining energy levels. Incorporate whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Avoid excessive sugar, refined carbs, and processed foods, as they can cause energy crashes. Check out some delicious recipes here.
4. Fuel with regular meals:
Skipping meals can lead to low blood sugar levels, resulting in fatigue and irritability. Eat regular meals and healthy snacks to keep your energy levels steady throughout the day. Consider incorporating protein-rich snacks like nuts, probiotic yoghurt, or hummus with veggies to sustain energy levels.
5. Limit caffeine:
While coffee can provide a temporary boost, too much can disrupt sleep patterns and lead to increased fatigue in the long run. Limit caffeine intake, especially in the afternoon and evening. Check out this article for a natural caffeine-free alternative – Siberian Ginseng – like coffee, only better!
6. Minimise alcohol:
Although having a drink or two in the evening will initially help you to drop off, unfortunately, this does not translate into a restorative night’s sleep – alcohol can negatively affect sleep quality, particularly your all-important REM sleep. 4https://www.sciencedirect.com/science/article/abs/pii/S0741832914201157?via%3Dihub
7. Get moving:
Regular physical activity is key to fighting fatigue.5https://pubmed.ncbi.nlm.nih.gov/16937952/ Engage in at least 30 minutes of moderate exercise most days of the week. Activities like walking, cycling, yoga, or dancing can not only boost energy levels but also improve overall well-being.
8. Practice stress-reduction techniques:
Stress can drain your energy and contribute to fatigue.6https://www.sciencedirect.com/science/article/abs/pii/S1044743120301482 Incorporate stress-reduction techniques into your daily routine, such as meditation, deep breathing exercises, or spending time in nature. Engaging in hobbies and activities you enjoy can also alleviate stress and boost your energy.
9. Manage workload and prioritise:
Overcommitting yourself and trying to do it all can lead to burnout and fatigue. Learn to say no when necessary and delegate tasks. Prioritise your most important activities and focus on what truly matters to avoid feeling overwhelmed.
10. Drink kefir:
Our Probiotic Kefir is a great source of butyric acid! Butyric acid, or butyrate, is a fatty acid, produced by certain beneficial gut bacteria. It provides energy for cells of the gut lining and has anti-inflammatory functions. It can also provide 5–15% of the body’s energy needs! 7https://www.sciencedirect.com/science/article/pii/S216183132200833X This is why we recommend consuming our Kefir during the day (ideally first thing) and not in the evening, as it may give you an energy boost!
Want to read more? Here are some related articles you might find useful:
Plus our gut-healthy recipes for energy balls!
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.