Secret energy sappers… and how to them
Are you tired of feeling tired all the time? MICHELE O’CONNOR reveals surprising ways to get your mojo back
HANDS up if you feel exhausted, even when you’ve had a good night’s sleep. You’re not alone.The Royal College of Psychiatrists says that one in five of us feel unusually tired at the moment, with women more likely to be affected than men.
Here’s our guide to boosting your energy levels – fast.
EAT YOUR GREENS
Vitamin B is required by the body to convert the food you eat into energy, says nutritionist Emma Thornton. “Often vegans, vegetarians and those over 50 are particularly vulnerable to low levels of vitamin B12 as the nutrient is normally found in animalderived products like meat and dairy and can be difficult to break down and absorb.”
ZAP IT: Increase levels of the B vitamin folate by eating more spinach, sprouts, romaine lettuce, asparagus, broccoli and legumes like lentils, kidney beans and black-eyed beans. Organic eggs and fish are also great sources of vitamin B12. Or try a supplement such as Healthspan Vitamin B Complex, £9.95 (healthspan.co.uk).
CHOOSE IT OR LOSE IT
Ever stood in the supermarket dithering over what cereal to buy? Having too much choice can be debilitating, say psychologists, who call this kind of dilemma “decision fatigue” because it saps mental reserves.And when decision fatigue overwhelms us, we either get tired and do nothing or become reckless and do anything.
ZAP IT: Make a decision detox by trying to stick to the same choice each time, for example buying the same healthy breakfast you know you like.And when making big decisions, make sure you’ve eaten, say scientists at Florida State University.When your blood-sugar levels are low, you are more likely to make unwise decisions based on short-term rewards.
BEWARE ENERGY VAMPIRES
Some friends make us feel negative about ourselves and exhausted in their company. “These energy vampires suck the lifeblood out of friendships and can be identified by the way they make you feel,” says psychologist Dr Meg Arroll (drmegarroll.com).
ZAP IT: If you can’t avoid this person, try to understand why they act this way, she suggests.
“Ask if everything is OK in a genuine and non-confrontational way to avoid defensiveness. Using ‘I’ statements such as ‘I feel like we’re not as close as we once were, are you ok?’ will help make the conversation productive rather than destructive.” Fill up your emotional energy reservoirs by spending time with people whose company you enjoy.
GO GO GADGETS
Video calling has helped us work and stay connected through the pandemic. However, constant screen time has its downsides. Virtual interactions can be tiring, while our reliance on smartphones, which emit sleep-inhibiting blue light, make it unsurprising that one in four of us has trouble sleeping.
ZAP IT: Avoid having a TV in your bedroom and read a print book before bed, not an electronic version.Avoid digital devices for at least an hour before bed, advises Lisa Artis of The Sleep Council. ‘‘For those who struggle to do this, look for technology that helps to restrict blue light,” she says.
TIME TO GET MOVING
We often feel too tired to exercise but inactivity makes us feel more sluggish.A study in Psychotherapy and Psychosomatics reported that inactive people who normally complained of fatigue could increase energy by 20 per cent and decrease fatigue by as much as 65 per cent by participating in regular, low-intensity exercise.
ZAP IT: Go for a walk. Researchers at California State University found a brisk 10 minute walk rebooted energy levels for up to two hours. You’ll also top up your vitamin D, which is a boost as low levels can leave you feeling tired.
HYDRATE TO STAY ALERT
“GPs say approximately 12 per cent of fatigue cases are linked to dehydration,” says Emma Thornton.Water transports nutrients in the blood that we use for energy, as well as removing waste products that can lead to fatigue. By the time you feel thirsty, your body is already partially dehydrated.
ZAP IT: Get into the habit of keeping water to hand and you’ll start to drink it without thinking about it. Or get a water bottle with measurements on the side and make a conscious effort to drink a certain amount.
SAY NO TO A NIGHTCAP
We often feel drowsy after drinking alcohol, so we assume it helps us to sleep. “But while a few glasses may send you straight into a deep sleep, it causes you to miss out on the first rapid eye movement (REM) stage of sleep – vital for that refreshed feeling in the mornings,” says sleep therapist Dr Nerina Ramlakhan (drnerinamuses.com).
ZAP IT: Skip alcohol during the week. If you must have a drink, enjoy it with your evening meal rather than just before bed.
CLEAR THE CLUTTER
“We all have an individual tolerance for clutter – some people don’t seem to notice it, but for others it may stir anxiety. That means it is at best a distraction and at worst an overwhelming stress,” says Dr Meg Arroll.
ZAP IT: Forget the big spring clean – an unrealistic expectation that leads to feelings of failure when time and energy run out, she advises. “Instead tackle clutter one step at a time and reward yourself to maintain motivation.”
PERFECT YOUR POSTURE
Persistent slouching hampers the lungs so we don’t get enough oxygen in and carbon dioxide out, making us feel tired, warns physiotherapist Sammy Margo (sammymargo.com).
ZAP IT: Sit tall in your chair as if you have a string coming from the top of your head down to your tailbone, with your stomach muscles pulled in and ribcage lifted. Breathe down into your ribcage to allow for a full intake of oxygen.
SUPERCHARGE YOUR LUNCH
Refined and processed carbohydrates like white bread and pastries, and sugar-rich biscuits and cakes are among the biggest energy sappers.This is because they break down quickly, sending your blood sugar soaring and then crashing, leaving energy levels lower than before, says Emma Thornton.
ZAP IT: Fill up on low GI foods like oats and whole grains, fruit and veg, and protein like eggs and tuna for all-day energy. If your energy flags mid-afternoon, try a handful of almonds rather than chocolate.