Always feeling tired and fatigued? 5 dietary and lifestyle changes that can help improve your energy levels

Feeling tired all the time even though you sleep well could indicate something more serious. And here’s what you can do to help combat fatigue and tiredness.

Always feeling tired and fatigued? 5 dietary and lifestyle changes that can help improve your energy levels

Always feeling tired and fatigued? 5 dietary and lifestyle changes that can help improve your energy levels  |  Photo Credit: Thinkstock

New Delhi: All of us experience tiredness at some point in our lives, which can be relieved by rest and sleep. Perhaps, we all have gone through that phase where we push ourselves through the day or stay up late at night to watch our favourite TV show, and have no energy to do the basic chores. But feeling tired all the time even though you sleep well and get adequate rest could indicate something more serious which needs attention.

Basically, fatigue is a common problem that can result from a range of causes. It is a feeling of constant tiredness that is often overwhelming and doesn’t get relieved by sleep and rest. While any serious illness like cancer or stroke can make you tired, there are a number of other health conditions that can also leave you feeling drained – such as low haemoglobin, vitamin deficiency, hypothyroid, insomnia, etc. According to experts, mental health problems such as depression and anxiety can also make you feel drained.

How to combat tiredness

For all of the above reasons, one needs to consult a general physician to rule out anything serious. But, in most cases, fatigue can be traced to one or more of a person’s habits or routines, particularly lack of exercise. Hence, making some dietary and lifestyle changes may help improve energy levels. Below are a few tips to help you combat fatigue and tiredness.

Eat well: An adult needs to have 5-6 bowls of vegetable, and include at least 3 different types of fruits in their daily diet. Make sure that you get enough fruits and veggies from your diet to give you enough vitamins and minerals and keep you active all day long, said Dr Parul Patni, Nutritionist-Lifestyle and Weight Management Expert.

Dehydration: Taking more than 3 cups of tea, coffee, green tea, etc, and less intake of water can cause dehydration because of which one can feel tired. In summers, try having more coconut water, fruits, lemon water, buttermilk (chaach or chaas), etc, to keep yourself hydrated. However, one should avoid packed beverages.

Sleep well in the night: Try to get adequate amount of sleep every night. For this, one needs to start switching off 1 hour prior to bedtime. Stop checking emails, social media and switch off your television, and lastly, dim the lights. Most people watch online series during nighttime, hence, they miss out on the recommended 7 to 9 hours of shut-eye nightly. You may keep Friday and Saturday nights for your favourite shows.

Exercise: If you are an office goer with a travel time of 3 hours plus each day, you might experience loss of energy. Apart from the above suggestions, start walking for 30 minutes everyday. You may break up your walking time into periods of 10 minutes or longer –  for instance, a 15-minute walk before lunch and another 5-minute walk during would be of great help. Plus, some weekend sports activities will keep you fit and active.

Anaemia: If you have lethargy, irritability and hair fall, chances are you have low haemoglobin levels. Add dals, fruits, green vegetables to your diet on a daily basis. Also, include raisins, dates, jaggery, poha in your diet. Avoid tea, coffee, green tea, coke, etc 45 minutes before and after meals.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Author: Eric