Are you dozing off at your desk? If you can’t get through a day without your cup of coffee or a mid-day nap, you may be suffering from fatigue.  If you’re getting the recommended 8 hours of sleep a night, eating well and are in good health- you may be wondering what steps you can take to stop your energy levels slumping throughout the day.

Although that caffeine boost is an undoubtedly great way to avoid the dreaded afternoon slump, there are some other steps you can tale to combat fatigue without loading up on five cups of coffee.

fatigue

 

Check your posture

Having poor posture doesn’t only make you look tired- but also makes you feel tired. When you slouch, your joints are not aligned properly, which means your whole body has to work a lot harder. Poor posture puts excess strain on your back and hips but can also restrict your digestion and breathing.

Eat energy boosting foods

It’s always a good idea to have energy boosting snacks within reach- keep eggs in your fridge- they’re a complete protein, containing all the amino acids that are required for a healthy diet.  Sweet potato is also a great addition to add to your diet- it’s rich in B vitamins and provides slow releasing energy. Also try iron rich foods like spinach and kale- throw it into your salad, bake it for a crispy snack or blend it up into a smoothie to keep you going.

Top up on Vitamin D

Vitamin D deficiency is common, especially in the colder months. Over half of us suffer from deficiency in this crucial vitamin which can lead to fatigue, poor sleep and muscle stiffness and pain.

Stay hydrated

Did you know that one fifth of GP visits are down to fatigue, and 10% of the time, dehydration is the cause? Instead of reaching for coffee, reach for a glass of water instead.  Carry a bottle of water around with you and take sips throughout the day to keep hydrated. You can always add a slice of lemon or orange or even try non caffeinated herbal tea to make it more appealing.

Try a plant based diet

It may be time to get on board with the Vegan movement if you’re still feeling exhausted by lunch. Plant based diets have been linked to improved energy levels. Vegan foods are readily available in most supermarkets and restaurants- think jackfruit meat, almond milk, cashew nut ice cream…

Exercise

This one is the most obvious- doing some physical exercise is one of the best ways to increase your energy levels.  Before the days get shorter, it’s important to take your routine outside because daylight can activate your endocrine system, which activates your metabolism and therefore increases your energy.  

If you’re already doing plenty of exercise, you could be overdoing it. If you’re a beginner or trying to get back into shape, exercising everyday may not be a good idea as your body needs time to recover and replenish.  

Dim the lights

Scrolling through Facebook and checking Instagram before bed may not be the best idea. Bright lights from your phone can reset your body’s internal clock, making it hard for you to get so sleep and wake up in time. A few hours before bed, dim the lights in your living room or bedroom or turn on a lamp instead.

 

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