Top tips to stop feeling tired all the time – from ditching toxic people to exercising

Are you always tired?Here Michele Connor explores the anomalous causes that may be behind daily fatigue, from caffeine restriction to increased physical activity.

According to the Royal College of Psychiatrists, one in five British people (often women) feels unusual fatigue at any given time, and one in ten prolongs fatigue. So what is consuming your energy?

Eat the wrong lunch

An unsatisfactory lunch affects concentration and concentration, and the rest of the day is lethargic.

“Many people rely on sugar for their energy,” explains Dr. Jeff Foster, medical director at h3health.co.uk and author of Man Alive (Little Brown, £ 14.99).

Most people skip breakfast or eat a bowl of cereal or white toast and jam before turning sandwiches and potato chips into wolves.

“This causes the first bounce, but then a big drop,” says Dr. Foster.

“It’s no wonder they are outraged and catch up with a large diet that is difficult to digest and metabolize.”

• Energy Boost: Redistribute your daily calories, Dr. Foster advises. For breakfast, prepare porridge and eggs, and choose a lunch that combines protein, good fat, chicken and brown rice, salmon and avocado salad, and fiber such as homemade soup.

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Binge-watching TV

A sedentary lifestyle tends to be closely associated with many screen times.

“TV shows are available 24 hours a day, 7 days a week, so you can sit for hours,” says Dr. Foster.

“Many people complain of fatigue and are too tired or have no time to exercise.”

But the more physically active you are, the more energetic you feel.

• Energy Boost: Start by taking a daily walk in natural light to wake up better during the day and sleep better at night. “Also keep in mind regular exercise. Anything that runs out of breath and raises your heart rate,” says Dr. Foster. “It doesn’t have to mean Jim, find something you enjoy and do it regularly.”

Too much caffeine

At low doses, caffeine provides energy, but too much can mimic the stress response and make you feel like you’re depleted of energy, “says Dr. Sarah Brewer, Medical Director of Healthspan (healthspan.co.uk). Says.

• Energy Boost: Stick to 2-3 cups of caffeine drink a day, says Dr. Brewer.

“Tea is superior to coffee because it contains an amino acid called L-theanine, which has a relaxing effect that helps neutralize the effects of caffeine.”

Workspace

“Too many things can result in energy loss,” explains female leadership coach Bianca Riemer (biancariemer.com).

“At best, it’s annoying, and in the worst case, it’s distracting and you can’t concentrate completely.”

• Energy Boost: Schedule time in your diary to clarify. Try to keep your desk as clean as possible. Be ruthless. Put things in the drawer and remove everything you don’t use.

Social media scrolling

The average Englishman spends nearly two hours a day on social media and often answers the phone as soon as he wakes up.

According to TED’s talk by psychologist Adam Alter, digital use is increasing because there is no “stop cue”, unlike books with chapters and television episodes.

Digital devices make us want to continue consuming for hours at a time without breathing space.

• Energy Boost: Be aggressive about setting boundaries. Set an alarm or follow a regular break schedule. Be careful if you reach for your phone out of boredom and do something else instead. Do something active if you can, Dr. Foster suggests.

Toxic person

Energy vampires can often be people who exhaust your aggressiveness, Bianca Reamer explains. They motivate you to listen to them, take care of them, tire you and overwhelm you.

• Energy Boost: She suggests stop engagement. “When they start complaining or gossip, they don’t test their opinions and try to change the topic gently.” Make reasonable excuses not to be around them. Please: “I’m too tired” or “I’m too busy” is enough. When you’re a colleague, don’t drop in at your desk for chat and limit your interactions.

Pandemic fatigue

The pandemic has had a psychological impact on all of us, says Dr. Foster. Our lives are still on hold and there is a feeling that all sorts of returns to normality are built on the sand.

“It takes a huge amount of energy to be worried, angry, and frustrated. It’s no wonder that many are exhausted,” he explains.

• Energy Boost: See this special time as an opportunity to look back, rethink, and make positive changes in your life, Dr. Foster says. If you work from home, take regular breaks outside.

An explosion of cold air should make you feel well and ready to empower you throughout the rest of the day. And while it’s tempting to engage in hassle-free activities such as watching TV, research shows that it’s far more relaxing to feel relaxed and to create a sense of accomplishment such as yoga, writing, and running. I know it’s good.

By learning the skills and experiencing a sense of progress, you can reverse the effects of stress and anxiety that support fatigue.

Say yes

Many people feel tired and frustrated simply by overdoing it. “When the plate is already full, we have burnout, but we continue to increase it,” says Rosie Millen, a Bio-Kult nutritionist who specializes in fatigue and energy management.

• Energy Boost: “Learn to say no without explaining yourself,” Rosie says. “Consider writing a’quit’list that takes away your energy or adds everything that spends a lot of your time, and delegate to where you can. “