Many people find themselves suffering from daily fatigue and drinking multiple cups of coffee just to get through the working day. Luckily, there are some healthy, easy to implement strategies that can help decrease fatigue and enhance energy levels in the brain and body, as well as improving many other aspects of our health and wellbeing.
Eating a diet that is rich in nutrients will help to reduce fatigue, brain fog and help benefit mood. For the body to function at its best it needs a diet plentiful in micronutrients (vitamins and minerals) and macronutrients (fats, carbohydrates, and protein) as well as sufficient energy (calories) to support our daily needs. When we consume a lot of processed foods, these foods negatively impact energy levels, mood, and overall health as they are high in sugar and unhealthy fats (5). Aim to eat a “rainbow” everyday by consuming a variety of richly coloured fruit and vegetables as well as wholegrains and good quality proteins.
Studies show us that consuming a varied diet that is low in processed foods will benefit energy levels and reduce the risk of many chronic diseases. There are some superfoods that have also been shown to enhance energy and reduce fatigue and given in supplemental form these can be an easy way to incorporate superfoods into a daily juice or protein shake. Some unique, energy supporting foods include cacao, ginger, gingko biloba, globe artichoke, lemon, maca root, maqui berries and spirulina.
Eating enough food to fuel our bodies is also important as research shows that skipping meals can be linked to poor attention, fatigue and even anxiety. This is because a diet that is lacking in calories and important essential nutrients (iron, protein, B group vitamins) can quickly deplete our daily energy requirements as well as cause nutrient deficiencies (6).
High stress levels are closely related to tiredness and fatigue. Stress can also cause damage to both your physical and mental health, so it is important to find ways to reduce lifestyle related stress, anxiety, and feelings of being overwhelmed as these all impact our sleep quality. The pressure that comes with work, school, or home responsibilities, as well as financial worries, trauma, family issues or losing a loved one can all lead to severe stress. Strategies such as walking, exercise, gardening, reading, mediation and talking to people about how we are feeling can be beneficial in reducing levels of stress and anxiety. If issues are severely impacting wellbeing, it is important to talk to a mental healthcare practitioner for further support.
Research suggests that increasing our physical activity can help to combat fatigue and increase energy levels. According to one study, university students who took part in a low intensity running program 3 times per week for 6 weeks showed significant improvements in both fatigue levels and sleep quality, compared to the control group (3). In another study employees who suffered high levels of work-related fatigue showed that participating in a 6-week exercise program improved emotional exhaustion, overall fatigue, sleep quality, cognitive function, and work ability (4).
When we don’t get enough sleep our energy levels are drained, leaving us feeling moody and lethargic. It is generally recommended to aim for a minimum of 7 hours of sleep every night to boost energy levels and support health overall. Many people report benefits from reading before bed, the use of calming essential oils such as lavender, breath focused exercise such as yoga and having a regular, consistent sleep schedule. Studies have emphasised reducing the use of electronic devices in the hours near to sleep as tablets, laptops and even TV which can significantly reduce our sleep quality (1, 2).
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Incorporating some superfoods into the daily diet that are rich in specific nutrients can boost energy levels and significantly enhance our overall health. Top Up for Men is an organic superfood blend containing premium ingredients and is specifically formulated for men. The nutrient-rich wholefoods deliver plant-derived vitamins, phytonutrients and antioxidants alongside enzymes, prebiotic fibres, and probiotics to support energy and performance in men.
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1. Watson, N. F et al, (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844.
2. Carter B, Rees P, Hale L, Bhattacharjee D, Paradkar MS, (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA Pediatr;1;170(12):1202-1208.
3. de Vries JD, van Hooff ML, Geurts SA, Kompier MA, (2016). Exercise as an Intervention to Reduce Study-Related Fatigue among University Students: A Two-Arm Parallel Randomized Controlled Trial. PLoS One;11(3):e0152137.
4. de Vries JD, van Hooff MLM, Geurts SAE, Kompier MAJ, (2017). Exercise to reduce work-related fatigue among employees: a randomized controlled trial. Scand J Work Environ Health;43(4):337-349.
5. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M, (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review, Nutrients;12(7):1955.
6. Ackuaku-Dogbe EM, Abaidoo B, (2014). Breakfast eating habits among medical students. Ghana Med J;48(2):66-70