Secret energy sappers.. and how to ZAP 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 said one in five of us feels 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, said nutritionist Emma Thornton.

“Often vegans, vegetarians and over-50s 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 such as lentils, kidney beans and black-eyed beans.

Organic eggs and fish are also sources of B12. Or try a supplement such as Healthspan Vit B Complex, £9.95 (healthspan.co.uk).

CHOOSE OR LOSE

Having too much choice can be debilitating, according to psychologists, who say “decision fatigue” saps mental reserves.

ZAP IT: Make a decision detox by sticking to the same choice each time. And when making big decisions, make sure you’ve eaten, said 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.

They “suck the lifeblood out of friendships”, said psychologist Dr Meg Arroll (drmegarroll.com).

ZAP IT: If you can’t avoid this person, try to understand why they act this way, she suggested.

Fill up your emotional energy reservoirs by spending time with people whose company you enjoy.

GO GO GADGETS

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. Avoid digital devices for at least an hour before bed, advised Lisa Artis of the Sleep Council.

TIME TO GET MOVING

A study reports that inactive people who complained of fatigue could increase their 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 brisk 10-minute walk. You’ll also top up your vitamin D. Low levels can leave you feeling tired.

HYDRATE TO STAY ALERT

By the time you feel thirsty, your body is already partially dehydrated.

ZAP IT: Keep water to hand. Or get a water bottle.

NO TO A NIGHTCAP

Dr Nerina Ramlakhan (drnerinamuses.com) said: “While a few glasses may send you into a deep sleep, it causes you to miss the first REM stage of sleep – vital for that refreshed feeling in the mornings.”

ZAP IT: Skip alcohol during the week.