Avoid Added Sugar
When you feel tired, it can be easy to reach for a sweet, sugar-filled snack.
However, although sugar can give you a short-term energy boost, it will wear off quickly.
This is because high-sugar foods cause your blood sugar to rise quickly, sometimes referred to as a blood sugar spike. This results in your body releasing large amounts of insulin to bring your blood sugar back down.
It is believed that this rise and fall in blood sugar is what causes a rush of energy followed by a slump.
For example, one study showed that adults eating a sugar-filled breakfast cereal rated themselves as more tired than those eating a breakfast cereal with more complex carbs. Complex carbs are released more slowly into the bloodstream.
Eating large amounts of added sugar may also increase your risk of obesity, diabetes and heart disease, so limiting added sugar in your diet is not only good for your energy levels but also for your health.
To keep your energy levels more stable and reduce fatigue, try avoiding foods high in added sugar.
You can improve the quality of your diet by eating whole and fiber-rich foods such as whole grains, vegetables and legumes.
During the day, you lose water via urine and sweat. So in order to stay hydrated, you need to drink enough water to compensate for this loss.
Dehydration can affect your brain function, mood and energy levels.
In one study, young men who lost 1.59% of their fluid had a poorer working memory function and experienced increased feelings of anxiety and fatigue.
However, keep in mind that a loss of more than 1% of body fluid typically only occurs in people who sweat a lot, usually due to high activity in high temperatures.
To stay hydrated, make sure you drink when you’re thirsty. Also remember that if you sweat a lot due to hot weather or being very active, you may need a little more water.
Additionally, keep in mind that older people may not always feel thirsty, even when they need to drink, and may need to make a conscious effort to drink more.
Overall, if you feel tired and don’t think you drink enough water, try drinking it regularly through the day to ensure you stay hydrated.