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7 great ways to beat fatigue

Try these small, simple changes to your normal habits and feel energised to do more every day.

 

1. Snack well

Nibbling on dried fruit, nuts or berries through the day will help even out the highs and lows of hunger.

 

2. Exercise

Working out doesn’t just push up your energy levels, it helps contribute to a more restful night’s sleep.

 

3. Eat iron-rich foods

Dark green leafy veg, nuts and seeds, meat, fish and tofu are all rich in fatigue-busting iron. Maximise iron absorption by having vitamin C at the same time(a glass of fruit juice, for example), but avoid coffee or tea during the same meal.

 

4. Stay hydrated

Water helps deliver important nutrients around the body so it can repair itself and work more efficiently.

 

5. Time your carbs and proteins

Eating protein helps reduce the amount of sleep-inducing serotonin your body produces so eat a protein-based lunch and avoid carb-rich meals until evening.

 

6. Avoid  fizzy drinks after lunch

Caffeine can stay in the system for over half a day, so don’t drink it too close to bedtime, matcha tea contains less than 30mg of caffeine per serving compared to over 200mg of caffeine in a cup of coffee!

7. Max up your sleep

A minimum of seven or eight hours’ sleep is recommended as the minimum to keep you operating at your best through the day. Keep regular bedtime habits to help switch off, and reduce your alcohol intake as that can hamper your dream phases – the periods in your sleep cycle when your brain recharges.