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5 ways to combat tiredness

tiredman

New research from Berocca reveals the UK is increasingly becoming a nation of recluses with low energy levels causing nearly half of people (42%) to miss out on new experiences, with 1 in 4 (28%) feeling too tired to even spend time with family and friends.

Dietitian and Nutritionist Dr Sarah Schenker tells us her top tips on how to feel energised enough to make the most out of every day.

“Very often low motivation and energy is caused by poor diet and sleep. The lack of key nutrients can also leave the body feeling drained. B vitamins are important for the release of energy from food and drinks, a poor intake could cause tiredness and lethargy throughout the day and impact on being able to enjoy life.”

Increase water intake

Most people don’t realise that being as little as 2% dehydrated (not enough to feel thirsty) can impact both your physical and mental performance by as much as 10%. Stay well hydrated right from the start of your day, then make sure throughout the day you are having drinks with meals and sipping on water at regular intervals in between.

You’re sweet enough; Limit the sugar

Don’t fall into the trap of turning to sugar to boost energy levels when you are flagging, it creates a rollercoaster effect of short-lived energy followed by a slump that leaves your body craving more sugar. To support your energy levels ensure you diet is rich in B vitamins which are found in wholegrain foods and fruit and vegetables like bananas and leafy greens. In addition try an effervescent drink like Berocca which is packed with B vitamins such as vitamin B1 and B2 to support your natural energy release.

Check your caffeine intake

Caffeine is a mild stimulant that can be used effectively to help you wake up in the morning, or before sport to boost endurance. But don’t use it as a crutch to get through a busy morning. Too much caffeine will just leave you feeling jittery and anxious and unable to concentrate, it will also disrupt your sleep leaving you feeling more tired than before.

Go fresh: Eat less processed foods

Processed foods tend to be low in essential nutrients such as vitamins, minerals, healthy fats and fibre, all of which are needed for good health. Eating too many processed foods leads to poor intakes of these nutrients that could in turn cause deficiencies. A common deficiency is iron deficiency anaemia, the symptoms of which include feelings of lethargy and fatigue.

How low can you go? Choose low GI foods

Foods with a low GI (glycaemic index) release their energy slowly into the bloodstream preventing spikes in blood sugar levels. Maintaining a more even blood sugar level can help to sustain energy and avoiding hunger pangs and cravings between meals that can make you feel tired. Low GI foods include brown rice, oats, root veg, beans, pulses, nuts and berries.

Pack in the protein

Good sources of protein include leans meats, poultry, fish, milk and yogurt, beans, pulses and nuts. Protein does not disrupt blood sugar levels, slows the absorption of carbohydrate from other foods and can keep you feeling fuller for longer all of which can help to combat tiredness and fatigue.

Get enough vitamins and minerals

Nutrition surveys show that many of us do not get all the vitamins and minerals we need from our diets. Low intakes can lead to deficiencies and can impact health leaving you feeling tired and unable to be at your best. Taking a vitamin supplement like Berocca can support your intake of key vitamins such as vitamin B and C to help your body meet its daily requirements.

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