Do you work in a fast-paced environment, but feel like your brain is on slow-mode?
Sometimes it can be hard to pin-point why exactly you are feeling so tired. We all know we should be getting more sleep, but there are many other lifestyle factors that could be zapping your energy without you even knowing it.
Here are 8 ways you can fight fatigue in the short- and long-run.
Get Moving
Exercise is great for your long-term wellbeing. It can also provide you with an instant burst of energy. When you exercise, more oxygen is delivered to the brain and muscles and your body releases epinephrine and norepinephrine — stress hormones that leave you feeling energised. These are accompanied by a welcomed dose of endorphins — sometimes called a “runner’s high” — that improve your mood and productivity.
But if breaking a sweat during office hours is not on the cards, even a brisk walk has similar effects — releasing endorphins and pumping oxygen to the brain. Indeed, studies have suggested even a short 10-minute walk could elevate energy levels better than having a snack.
Even if we manage to get an exercise session in, sitting at our desk the majority of the day is not ideal. So, finding nifty ways to stay on your feet could do a world of good. Standing desks have recently become all-the-rage since the benefits of increased energy focus and even lengthened life-span, have been brought to light. If those aren’t available for you, try to start taking walking meetings. It might feel odd at first but once it becomes habit it’s a great way to get blood pumping and boost workplace morale.
Drink Water
We have all heard the phrase “you are what you eat” — but it might be more accurate to say, you are what you drink. Our bodies are made of 55–75% water, so the functioning of our cells depends on it. It’s no surprise then, that one of the first signs of dehydration is the feeling of fatigue.
Using a reusable straw or bottle can help remind you to sip a bit more if you struggle. If you’re not a fan of the taste, try a little low sugar squash — or schloer if you’re seriously boujee.
A good way to know that you’re getting enough H2O, is that the colour of your urine will be clear or a pale yellow. Bathroom will certainly be more frequent, but just try and see the trips as a new nifty way of getting those steps in!
Be Strategic About Caffeine
Oh, caffeine darling, what would we do without you? It’s no secret that caffeine is one of the most effective forms of boosting energy and concentration, and there are many accompanying health benefits that come with your daily cup of coffee. However, caffeine should be a tool not a crutch, so there are a number of factors to keep in mind when using coffee for energy.
First, over-reliance. Some of us just can’t seem to get enough. If that sounds like you, you may have built up a caffeine tolerance. This means your coffee starts becoming essential to normal functioning rather than the miracle drug it was to you in the past. Cutting down gradually could help you normalise and stabilise energy levels to avoid those dreaded crashes.
Timing is also crucial. The half-life of caffeine in coffee is around 4–6 hours. If you aim to sleep at 10 try and not have a drop of caffeine after 4pm. Even if you can get to sleep the caffeine in your system could be reducing the quality of your sleep. If you sometimes get 8 hours of sleep but still wake up feeling groggy — your coffee could be to blame.
Get Smelly
Looking for a short-term shot of energy? Instead of reaching for another espresso, try reaching for the essential oils instead. We all know how a noisy room, uncomfortable chair or dim lit room can make us feel drowsy, but we rarely remember that our sense of smell can have powerful effects.
Just like the smell of lavender and jasmine can calm your senses, there are many scents that have energising qualities. However, you might call these the Big 4: citrus, peppermint, rosemary and eucalyptus. Luckily, you don’t have to invest in some fancy oils (though they are very nice).
When it comes to citrus, just smelling these fruits can boost your serotonin, increase mental simulation and reduce stress. If going around sniffing lemons will give you concerned looks around the office, try and get that scent in incognito. A glass of orange juice with your meal, lemon drizzled on your salad or a grapefruit snack work great. Peppermint is also a powerful tool to increase alertness. It has been scientifically proven to improve memory retention too. A productive day could be just a sniff away.
Eat for Energy
Food is fuel. What we consume has a direct effect on how we feel during the day. There are a few factors to consider about your diet when it comes to energy.
To avoid an energy crash, we want to eat foods that promote slow-release energy. Try to avoid refined sugars and implement more foods with a low glycemic index such as sweet potato, lentils, oats and most fruits and non-starchy vegetables. When our blood sugar levels drop we start to feel fuzzy and lose focus. Rather than having 3 large meals, try eating little and often — every 3 to 4 hours is ideal.
A number of nutrients are essential for energy such as magnesium and folate (found in almonds) or vitamin D (found in fatty fish and fortified plant milks and cereals). Sunlight is another major source of vitamin D, which is bad news for us Brits. So in our case, supplementation may be necessary.
Iron is another big one. Iron helps oxygen to be carried around the body and insubstantial supplies lead to fatigue and a weakened immune system. Consider implanting more leafy greens and dried apricots into your diet. This is one to watch, especially for women who are particularly prone to iron deficiency.
Befriend Your Gut
I have a gut feeling as to why your energy levels might be so low — and it’s backed by science. It turns out the vast majority of the body’s serotonin — often called the happy hormone — is produced in our gut. Serotonin is both a neurotransmitter and hormone that helps regulate mood and can help you feel more energetic.
Poor gut health could also be responsible for feeling regularly bloated and lethargic. Probiotics can help ease the process of digestion as well as upping your fibre intake and cutting down on alcohol and refined sugars. Great sources of fibre include: pears, oats, whole grain pastas, carrots and nuts.
Of course, it is always important to take note of any potential food intolerances. I know someone reading this article has lactose intolerance but still insists on eating that cheese panini — we see you. But in all seriousness, your gut deserves better.
Stretch It Out
Stretch out the sleepiness with yoga. Numerous studies have shown that the practice of yoga can help boost your energy. By stretching your back out, you are awakening the nervous system as well as the circulatory system — what yogis like to call the “life force”. This is a well needed reset for those of us who sit down the majority of the day.
Certain poses are more beneficial than others such as downward dog and cobra pose. Taking just 10 minutes in the morning or during the day by nipping into a meeting room or communal area can do a world of good. Grab a pal and a mat and you’re ready to go.
Health Check-In
If your tiredness is persistent, it may be time to visit your doctor. A lot of physical conditions list fatigue as a primary symptom. Fatigue is an early symptom for a range of physical conditions and mental health can also be a huge catalyst for poor energy. You would be surprised how interlinked your mood and energy levels are.
Moving Forward
Transforming your energy levels isn’t always an overnight job, especially when it comes to improving your diet and exercise regime. At first, it might seem like yet another task on your to-do list. Implementing new habits can be tough and it can be difficult to see the benefits in the short-run. So, try instead to improve just one or two areas of your lifestyle at a time. Your coffee budget will thank you later.
Written by Anne-Marie Greene
Anna-Marie is a writer who is passionate about all things social justice and wellbeing. She is particularly interested in the field, mental health, and how big transformations can occur through the smallest of changes.
