Do you feel tired and lack energy?

DRINK PLENTY OF WATER

When we don't drink enough water, we can feel tired. Water contributes to your body's physical and cognitive functions and it's recommended that we drink at least 2 litres a day from all sources.

BE PHYSICALLY ACTIVE FOR AT LEAST 30 MINUTES A DAY

Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)Unable to render embedded object: File ( It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)) not found. Sometimes it’s hard to get started but once you do it feels great and it can contribute to making the rest of your day even better. You’ll feel more energetic and focused. Also try to do resistance / strength training exercises twice a week whether at home, at the gym or in the park!

GET A GOOD NIGHT’S SLEEP

Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lighting (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.

EAT A BALANCED, VARIED DIET FOCUSED ON FOOD AND BEVERAGES THAT DELIVER HIGH-QUALITY PROTEIN AND WHICH ARE A SOURCE OF VITAMINS AND MINERALS.

Food gives your body energy to power your day.

• Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day. (I.e. if you weigh 60 kilos, you need 60 - 72g of protein a day.) One average size egg contains 6-7 grams of protein. Protein should ideally be consumed as part of each meal.

• Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy and with iron, contributes to normal energy yielding metabolism. Make sure you eat foods rich in iron and vitamin B12.

IF FATIGUE PERSISTS/ IS REGULAR, VISIT YOUR DOCTOR

PAY ATTENTION TO WHEN AND HOW YOU EAT

Food gives your body energy to power your day.

• Eat breakfast
  Food boosts your metabolism and gives your body energy to power your day.

• Don’t skip meals
  Eat regularly to maintain your energy levels.

• Don’t overeat
  Large meals can drain your energy contributing to less activity, weight gain and mobility issues.

MANAGE YOUR WEIGHT; AVOID EXCESS WEIGHT

Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more and more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions, and enjoying at least 30 minutes of daily physical activity.

MANAGE YOUR STRESS

Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement. It is well-known that time with a good friend, family or your pet can put you at ease and put the brakes on stress.