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Thursday, 16 August 2018
We all get tired from time to time, but fatigue tends to become more common as we get older. Assuming your doctor has ruled out medical causes for persistent fatigue, there are a few basic steps you can take to feel more energetic day to day.
Pace yourself. Instead of burning though all your energy in two hours, spread it out between morning tasks, afternoon tasks, and evening activities — with rest and meals in between. Try these activities to get you through the day:
Take a walk or a nap. A short power nap can restore energy, but if you struggle to get enough sleep at night, napping can make insomnia worse. Alternatively, get moving. Get up and walk around the block, or just move around. If you are not an insomniac, though, enjoy that 20- to 30-minute power nap.
Take a vitamin
It is true that B vitamins (B1, B2, B6, B12) help the body convert food into the form of energy that cells can burn. Taken along with an appropriate diet and exercise, it can help with general fatigue.
Eat long-lasting fuel. Your body burns through sugars and highly processed carbohydrates, like white bread, white rice, or prepared bakery goods, more rapidly than protein and the carbohydrates in whole grains. Instead, try yogurt with a sprinkling of nuts, raisins, and honey. Your body will take in the carb-fiber-protein mix more gradually. To really sustain yourself over the course of the day, eat a breakfast and a lunch that include complex carbohydrates and protein.
Don't skip meals. It's better to evenly space your meals out so your body gets the nourishment it needs all through the day.
Source: Harvard Medical Daily