MERNIE GILMORE
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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 feels unusually tired at the moment, with women more likely to be affected than men. Here’s our guide to boosting energy levels – fast.
Ever stood in the supermarket dithering over what brand of 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.
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, US. When your blood-sugar levels are low, you are more likely to make unwise decisions based on short-term rewards.
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,” she says.
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 great sources of vitamin B12. Or try a supplement like Healthspan Vitamin B Complex, £7.95 (healthspan.co.uk).
We all have friends who have the power to make us feel negative about ourselves and exhausted in their company. “These energy vampires suck the lifeblood out of friendship groups and can be easily identified by the way they make you feel,” says psychologist Dr Meg Arroll (drmegarroll.com).
If you can’t avoid time with 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.
We often feel too tired to exercise but inactivity only makes us feel more sluggish. A study published in the journal Psychotherapy and Psychosomatics reported that inactive people who normally complained of fatigue could increase energy by 20% and decrease fatigue by as much as 65% by taking part in regular, lowintensity exercise.
Pull on your trainers, get out and walk. Researchers at California State University,
US, found stepping out for 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. look for technology that restrict blue light,” she says.
“GPs estimate that approximately 12% of fatigue cases are linked to dehydration,” says nutritionist Emma Thornton. Water transports nutrients in the blood that we use for energy, as well as removing waste products that lead to fatigue. By the time you feel thirsty, your body is already partially dehydrated. 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, and make a conscious effort to drink a certain amount.
Stay hydrated
Video calling has helped us stay connected and work through the pandemic. However, constant screen time has its downsides. Virtual interactions can be extremely tiring, while our reliance on smartphones, which emit sleep-inhibiting blue light, makes it unsurprising one in four of us has trouble sleeping.
Avoid having a TV in your bedroom and read a print book before bed – not an electronic version. And avoid digital devices for at least an hour before bed, advises Lisa Artis of The Sleep Council.
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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 – vital for that refreshed feeling in the mornings,” says sleep therapist Dr Nerina Ramlakhan (dr nerinamuses.com).
Skip alcohol in the week. If you do drink, enjoy it with your evening meal rather than just before bed.
“We all have an individual tolerance for clutter – some people don’t seem to notice it, but for others it may anxiety,” says Dr Meg Arroll.
“However, that means it is at best a distraction and at worst an overwhelming stress.”
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.” stir
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).
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.
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Spend time with people whose company you enjoy to boost your emotions
Refined and processed carbohydrates, such as white bread, 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, and leaving energy levels lower than before, says nutritionist Emma Thornton.
Fill up on low-GI foods such as oats and wholegrains, fruit and veg, and protein including eggs, chicken and tuna for all-day energy. If your energy flags mid-afternoon, step away from the chocolate and go for a handful of almonds.