Several studies have found that minimizing sugar and processed carbs at meals and snacks typically leads to greater energy levels 4 , 5 , 6. In one study, children who ate snacks high in refined carbs before a soccer game reported more fatigue than children who ate a peanut butter-based snack 6. For instance, both okra and dried bonito broth contain compounds that may decrease fatigue and increase alertness 7 , 8. To keep your energy levels stable, replace sugar and refined carbs with whole foods that are rich in fiber, such as vegetables and legumes.
Consuming refined carbs can lead to unstable blood sugar levels, which can make you feel tired. Instead, choose whole foods that minimally impact your blood sugar. In fact, in one recent study, this was the most common reason that middle-aged and older adults gave for not exercising 9.
One explanation could be chronic fatigue syndrome CFS , which is characterized by extreme, unexplained fatigue on a daily basis. Research suggests people with CFS tend to have low strength and endurance levels, which limit their exercise ability. However, a review of studies including more than 1, people found that exercise may reduce fatigue in those with CFS 10 , Research has also shown that exercising can reduce fatigue among healthy people and those with other illnesses, such as cancer.
To boost your energy levels, replace sedentary behaviors with active ones. For instance, stand rather than sit down whenever possible, take the stairs instead of the elevator and walk instead of driving short distances. Being sedentary can lead to fatigue in healthy people, as well as those with chronic fatigue syndrome or other health problems.
Being more active can help boost energy levels. Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels After a night of high-quality sleep , you typically wake up feeling refreshed, alert and energized.
According to the American Academy of Sleep Medicine and Sleep Research Society, adults need an average of seven hours of sleep per night for optimal health Importantly, sleep should be restful and uninterrupted in order to allow your brain to go through all five stages of each sleep cycle In addition to getting enough sleep, maintaining a regular sleep routine also seems to help prevent tiredness.
In one study, adolescents who went to bed at the same time on weekdays and weekends reported less fatigue and less difficulty falling asleep than those who stayed up later and slept fewer hours on the weekends Being physically active during the day may help you get more restorative sleep at night.
One study in older people found that exercising helped improve their sleep quality and reduce levels of fatigue Furthermore, napping may help boost energy levels. Taking naps has been shown to decrease tiredness in pilots, who often experience fatigue due to long working hours and jet lag To improve the amount and quality of your sleep, go to bed at roughly the same time every night, relax before sleeping and get plenty of activity during the day.
However, if you find it difficult to fall or stay asleep and suspect you may have a sleeping disorder, speak to your doctor about having your sleep evaluated by a specialist. Inadequate or poor-quality sleep is a common cause of fatigue. Getting several hours of uninterrupted sleep allows your body and brain to recharge, allowing you to feel energized during the day. Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches.
Also, research suggests that quality of life may be more affected by fatigue in those with food sensitivities Common food intolerances include gluten , dairy, eggs, soy and corn. Someone with obstructive sleep apnea may stop breathing dozens or even hundreds of times a night, says Roseanne S.
The symptoms: Sleep apnea is often signaled by snoring and is generally followed by tiredness the next day. Because sleep apnea can lead to heart disease, high blood pressure , diabetes, and stroke , it's important to be tested.
The tests: Your doctor may refer you to a sleep specialist who may want to perform a sleep study either at home or in a lab. This involves an overnight stay at a sleep clinic, where you'll undergo a polysomnogram, which is a painless test that will monitor your sleep patterns, breathing changes, and brain activity.
Getting enough vitamin B12 is crucial for brain health, your immune system, and your metabolism. As we age, though, our ability to absorb B12 declines. Certain diabetes and heartburn medications and digestive disorders like IBS and Crohn's hinder your body's ability to absorb B And if you follow a plant-based diet, you also have an increased risk, since B12 occurs naturally only in meat, eggs, shellfish, and dairy.
The symptoms: In addition to fatigue, you may be low on B12 if you're experiencing bouts of tingling in hands and feet, memory lapses, dizziness, anxiety, and vision problems. The tests: If your doctor expects you're low on B12 , you'll undergo a simple blood test.
The treatments: Depending on your blood test results, your doctor may suggest working more dietary sources of B12 into your eating plan or taking a vitamin B12 supplement.
Weight Loss. Type keyword s to search. Today's Top Stories. Ab Exercises for a Stronger Core. Thyroid disease. Boissonnet Getty Images. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Mint Images Getty Images. Julie Evans Julie A. Limit time awake in bed to 5—10 minutes. If you find that you are lying awake in bed worrying or with your mind racing, get out of bed and sit in the dark until you are feeling sleepy, then go back to bed.
Ensure that your bedroom is quiet, dark, and a comfortable temperature. Any light that enters your room could disturb your sleep. Ensure that your room is dark and that light emitted from digital devices is out of sight. Cooler room temperatures are considered better to promote sleep than warmer temperatures.
Limit caffeinated drinks. Try not to consume caffeinated beverages after noon. The stimulating effects of caffeine can last for many hours after intake and cause issues with initiating sleep. Avoid tobacco and alcohol before bed. Smoking cigarettes and drinking alcohol before going to bed may cause fragmented sleep. If you practice all the sleeping habits listed above and still wake up tired, it might be a good idea to contact your healthcare provider and discuss whether you have a sleep-related medical problem such as insomnia , obstructive sleep apnea , or restless legs syndrome.
The easiest way to banish tiredness is to make adjustments to your diet. Eating a healthful and balanced diet can make the world of difference to how you feel. To improve your health and get all the nutrients you need — as well as eliminate fatigue — it is vital to choose a healthful mix of food from the five food groups, which are: fruits, vegetables, grains, protein, and dairy. When tiredness sets in, sitting on the couch and relaxing could seem to be the only answer.
But getting up and moving may be the best thing you can do to re-energize and eradicate fatigue. J Clin Sleep Med. The effects of alcohol on quality of sleep. Korean J Fam Med. Centers for Disease Control and Prevention. How much physical activity do adults need? Updated October 7, Stair walking is more energizing than low dose caffeine in sleep deprived young women.
Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. Br J Nutr. Prosocial behavior mitigates the negative effects of stress in everyday life. Clin Psychol Sci. Coping with daily stress: Differential role of spiritual experience on daily positive and negative affect. Your Privacy Rights. To change or withdraw your consent choices for VerywellMind.
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