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Feeling tired, no energy, need more get-up-and-go? Simple lifestyle choices - related to sleep, managing stress, nutrition, exercise and mental ease – can make a big difference.
 Many of us will never get so tired that we have to front up to a doctor, but almost all of us will recognise that feeling of being run down or having an energy slump. After all, being energised can be an elusive state in this overstretched, high-speed world.
Sleep
Top of the list is ”nature’s restorer” — sleep. Dr Alex Bartle of the Sleep Well Clinic says, “Sleep is an extremely active process of repair and restoration, comprising two main states, Rapid Eye Movement (REM) and Non REM. Very basically, non-REM is for physical well-being and REM is for mental and emotional well-being. Both are vitally important to our daytime feeling of wellness and energy.
Most people cope with seven hours sleep. However, extensive studies show that the majority of people perform best with between 7.5 and 8.5 hours. Those with insomnia would be better to reduce the time in bed so that they improve their ‘sleep efficiency’.
On the other hand, if you snore, and wake up exhausted after an apparently good night’s sleep, and remain sleepy throughout the day, you should see your doctor who may diagnose sleep apnoea, a serious condition where breathing stops during sleep. The good news is that sleep apnoea and insomnia can be treated and sleep can once again be restorative.”
Manage Stress
Stress is one of the leading causes of tiredness for many people. “Too little stress leads to boredom, tedium and inertia,” says respiratory physiotherapist Dinah Bradley. “Too much stress, especially if it’s prolonged, may lead to ‘burnout’ and disease. Striking a balance between these two forces is a vital aspect of a productive and happy life.”
There are no one-size-fits-all solutions to stress, but remembering two simple words, ‘breathe’ and ‘relax’, won’t do you any harm.
Correct breathing is a fundamental step towards keeping stress in check, says Dinah. The co-author of Breathe Stretch & Move says, when we awake we should have a good stretch, relax, and breathe in slowly through the nose.
“Check you are using your abdomen when breathing and not your shoulders. That should set the pattern for the day.” Breathing more than 15 times a minute is an unhealthy habit that causes stress in itself: “It’s like driving to the supermarket in first gear.“
She says it’s a good idea to check our breathing and shoulder tension every hour or so. “Slow your breathing if it’s over 15 breaths a minute. The best way to do this is to focus on the relaxed pause at the end of the out-breath.”
The medical impacts of stress are discussed in our Stress Medical Fact Sheet.
Nutrition
If you think of food as fuel, it’s obvious what you eat will have an impact on your get-up-and-go. Avoid heavy meals and fad diets that don’t provide for all your nutritional needs.
Nutritionist Nikki Hart says, “Carbohydrates and fats are vital for energy, not vitamins and minerals (or multivitamin preparations).”
Nikki says the best type of carbohydrate is the one with a low glycemic index (GI), because it releases its energy more slowly than others. The GI is a scientifically proven measure of the effect carbohydrates have on blood glucose levels. Low GI foods reduce hunger, keep us feeling satisfied for longer and keep our energy levels balanced. They also help us burn more body fat and less body muscle, and when we lose fat, we gain energy because we’re carrying less weight. Low GI foods include fruit, canned beans, grainy bread, Ryvita crispbread and nuts.
Another thing to think about is iron, which is essential in the making of red blood. A lack of iron can cause a decline in the number of red blood cells, which means anaemia. And that’s not good for your energy levels because it’s our red blood cells that carry oxygen around our bodies.
Anaemia is often the cause of a lack of energy in vegetarians, young children and women, especially those who have been on crash diets. Iron-rich foods are often the best way to deal with anaemia. Heme iron (found in animal sources, such as liver, red meat and poultry) is easily absorbed by the body; non-heme iron (found in breads, fruits, breakfast cereals, vegetables, nuts, eggs and legumes such as baked beans) is not as readily absorbed, but is still important, particularly since it enhances the absorption of hem iron.
Vitamin C also has a positive effect on the absorption of iron so make sure you eat plenty of fruits and vegetables.
When that 3 pm slump hits you, don’t resort to a chocolate and a cup of coffee. These stimulants (and others such as alcohol and cigarettes) are short-term pick-me-ups that have a negative impact in the end. For an energy boost, Nikki Hart recommends slow-releasing carbohydrate snacks, such as popcorn, fruit, yoghurt and fruit toast.
Exercise
”Exercise strengthens your heart and lungs,” explains New Zealand Weightlifting Olympian, 2002 Commonwealth Games Gold Medallist, and now General Manager Sport of the Millennium Institute of Sport and Health, Nigel Avery. “Your blood travels more efficiently, bringing much-needed oxygen from your lungs and nutrients to the rest of your body. This is one of the reasons you feel refreshed and more energetic after exercise.”
Research has also proved that during exercise the brain produces ‘feel good’ endorphins. And because we always return to activities that make us feel good, this makes staying energised wonderfully addictive.
“Exercise is a very important part of a balanced lifestyle as it provides an opportunity to de-stress — and the release of endorphins is energising,” adds Nigel Avery. “Variety is the key. Aerobic activities are important for cardiovascular health and resistance-based activities are important for bone strength (especially for women). Mixing these two with some form of stretching should cover all your bases.”
Half an hour of exercise three times a week isn’t a big ask, especially when this means we become more alert, brighter eyed and bushier-tailed. But, for those of us lacking the motivation to get up and move, finding excuses is an easy way to opt out. It’s crucial, therefore, to look for ways in which we can introduce physical activity into our daily routine.
It’s also important not to rush into a demanding new exercise and health regime. Too much in a short space of time will make you feel like you’re putting your foot on the accelerator and living in overdrive. Then when you stop you go backwards. Have realistic expectations and gradually increase what you can manage over time.
Mental ease
Two thousand years ago Roman poet Juvenal uttered the phrase “A healthy mind in a healthy body”. So, evidently, we’ve understood for many years that if your mind isn’t at ease, your body won’t be either.
Judi Clements, Chief Executive Officer, Mental Health Foundation says, “If a low mood persists without relief for a month or more, then you are possibly depressed. If this mood is combined with a lack of enjoyment of previously favourite pastimes, a difficulty in concentrating, loss of sleep, or a withdrawal from friends and family, then it is likely you are depressed.”
Taking medication is not always the answer. “Alternative therapies, including finding more time for physical activity, do exist for managing depression,” she adds. Talking helps too. It’s a central message of the Mental Health Foundation / Ministry of Health’s television campaigns of recent years, featuring (among others) former All Black John Kirwan. In some cases of serious depression, a ‘cure’ may not be achieved, but a combination of techniques — sometimes combined with medication — can help manage depression.
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