Are you exhausted all the time? Do you constantly feel tired, drained and overwhelmed? It’s one of the most common issues presented to Irish GPs, so much so that they refer to it as ‘TATT Syndrome’ (Tired All The Time). It’s likely your Western lifestyle of work and stress is to blame but there’s lots you can do to boost your energy. Check out these 10 tips to get your mojo back!
1. Visit your doctor
Go and see your GP to rule out anything serious such as diabetes, heart disease, arthritis, anaemia, thyroid disease, depression, sleep apnoea or issues with new medications. Your Doctor will talk to you and carry out a blood test.
2. Cut out coffee and sugar
Sugar and coffee both provide an initial boost, so when you’re feeling tired it can be tempting to turn to them. However, once the initial surge of energy has passed you’ll be tired and hungry. Try cutting out coffee and balancing your blood sugars to see what effect it has on your energy levels.
3. Stop drinking
After a stressful day it can be tempting to wind down with a glass of wine. If alcohol is your poison you can be pretty sure it’s having an effect on your energy levels. Alcohol affects your blood sugar, as well as your quality of sleep and your mood. It might help you relax initially but you’ll end up being more tired. Break the cycle and have a dry month. If that sounds like a daunting prospect check out Soberistas and Hello Sunday Morning, two websites that offer support.
4. Drink water
Dehydration causes fatigue and affects concentration, not just for athletes but for regular muggles going about their daily tasks too. Drink water throughout the day, not just when you’re thirsty. How do you know you’re drinking enough? Your pee should be pale in colour, if it’s dark yellow you’re dehydrated.
5. Sleep hygiene
Nothing to do with clean pyjamas, it’s actually the practise of making sure you have the perfect conditions for getting a good night’s sleep. Your bedroom should be dark, comfortable and quiet. Don’t watch TV in bed and whatever you do don’t scroll though Facebook on your phone! If you feel like your sleep is broken consider getting a fitness band like Jawbone’s UP to monitor how many hours you’re getting.
6. Eat superfoods
Nutrient rich foods like salmon, beetroot, blueberries, kale, spinach, broccoli, tomatoes and turkey boast a range of nutrients from vitamins and minerals to antioxidants and omega 3s. Sometimes their powers might be exaggerated but they’re definitely better for your energy levels than that mid-morning bag of minstrels.
7. Go to yoga or meditate
The stresses of modern day life are probably the biggest factor in our battle against fatigue. Try yoga or learn how to meditate. Your friends may scoff at the idea of meditation but the best place to try it is in the comfort of your own home anyway. If you don’t have a clue where to start the stop, breathe and think app may help.
8. Be a healthy weight
Of course if it was as easy as that we’d all look like Jessica Biel but unfortunately if you are carrying excess weight it’s going to affect your overall energy levels. Hit a healthy weight and you’ll feel fitter, more confident and more energetic.
When you’re knackered after a long day at work the last thing you want to do is pull on your runners, but resist the urge to hit the couch. Light exercise like a jog or a brisk walk will boost energy levels and improve your mood. They say you never regret going out, you only regret not going out!
10. Take a multivitamin
At times when you’re run down a multivitamin like Pharmaton or a Vitamin B complex can be beneficial to boost energy. Talk to your Pharmacist to find which one is best for you.