Time to be tired of feeling tired

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It is no wonder that you resort to using ready-made foods, sugar and caffeine for refuelling. You also compromise on sleep and relaxation or doing the things you really love in order to get through your workload.

Like many people, you are compromising your health by not renewing your physical, emotional and mental energy effectively.

And like many people, you sometimes feel sleepy or drowsy even when you don't exert yourself. Perhaps you feel like taking a nap in the middle of the day, or you have trouble staying awake when you watch a movie at night.

Before you can find out why you feel sleepy, you first need to determine whether you have abnormally low energy or are just expecting too much of yourself.

Being constantly busy is sometimes perceived as an indicator of your self-worth, so it's tempting to say "yes" to every work project, dinner party and request that comes your way.

But no matter how rewarding these activities may be, they also demand a lot of energy. Here's what you need to do:

Enhance your energy by using your biological clock

No one feels alert and energetic all day. You have times of day when you are at your best, and other times when your energy drops and alertness fades. Your biological clock, or circadian cycle, controls the rise and fall of hormones and other chemicals in your body that influence whether you feel awake or sleepy.

Like the other clocks in your life, the biological clock operates on a 24-hour schedule. Most people feel more energetic in the morning until early afternoon, when their energy flags after lunch or late in the afternoon.

If you are not sure or mindful of your personal cycle, then keep a record for a week or so, keeping a few notes. Understanding your body's natural daily rhythms will help you match your activities, such as exercise or creative thinking, with the times of day when you're feeling most alert or energetic, and leaving less detail-orientated work for other times.

Check out adrenal fatigue syndrome

Nearly everyone struggles with being overtired or overworked from time to time. Most people are familiar with all-out energy drain, that exhausted feeling, when no matter how enticing that new movie, fabulous clothes sale, or friendly family dinner, they just can't psych themselves up to go. The difference is that fatigue from stress or lack of sleep usually subsides after a good night's rest, while extreme fatigue is more persistent and debilitating, even after restful sleep.

Unlike the measurable medical condition, adrenal insufficiency or Addison's disease, adrenal fatigue syndrome is a term applied to a collection of non-specific symptoms, such as body aches, fatigue, low blood pressure, sleep disturbances and digestive problems. The unproven theory behind adrenal fatigue syndrome is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal.

As a result, they can't produce quite enough of the hormones you need to feel good and function optimally. This low-grade energy drain or extreme fatigue is harder to recognise. Rather than take unregulated supplements, if you suspect an adrenal problem, speak to a healthcare professional who can look for other problems that could be the underlying cause of fatigue or muscle aching, such as depression, sleep apnea, or even fibromyalgia.

Give caffeine a kick

Looking for energy from a bottle? You are not alone. According to a Harvard Medical School Special Health Report in 2011, by Susan Gilbert and Sandra White, entitled Boosting Your Energy, over recent years, so-called energy drinks have become the fastest selling category in the beverage industry.

But there's really no magic formula here, and what gives these drinks their jolt is simply good, old-fashioned caffeine.

Caffeine content varies widely among energy drinks, and can range from 45mg to more than 200mg in some tonics. Coffee has roughly 80mg to 100mg of caffeine per cup, so you may be better off (saving money and kilojoules), by grabbing a regular coffee rather than gulping a sugar-laden energy drink. The glycaemic load of these drinks may be very high, causing a surge in blood glucose and consequent plummet, leaving you as tired, if not more so, than before you reached for it. Energy drinks may also contain a mix of herbs and substances that are marketed as "energy boosters", many of which haven't actually been proven to increase energy - unless the drink also happens to contain caffeine.

Graze, don't gorge

Eat four to six small meals per day. Spacing out your meals and snacks will help regulate your blood glucose levels, and help sustain your energy levels throughout the day. Eating small meals will also help ensure a lower glycaemic load and better hormonal release after meals.

A spoonful of this and a spoonful of that

If you experience low energy, you will do best by combining as many food groups at each meal as possible. This practical guide will help you eat balanced meals:

Half-fill your plate (two fistfuls) with lots of colour in the form of fresh fruit, salad or vegetables.

Add one fistful of starch, ideally one that is low-GI or high in fibre, such as seed loaf bread, barley, legumes, rice or sweet potatoes.

Add one portion or the size of the palm of your hand of low-fat or lean protein, such as yoghurt, cheese, fish, seafood, chicken, egg, lean red meat, etc.

Add a small portion of healthy fats, in nuts, seeds, avocado, olives, peanut butter, etc. Alternatively, a small amount of good quality oil could be used in meal preparation or as a dressing.

The take-home message is to eat more fibre and wholesome foods, and always to try and bring in colour from nature's palette by including fresh produce.

Walk around the block and stretch some

While it may seem as if moving about when you feel exhausted is the quickest route to feeling more exhausted, the opposite is true. Regular physical activity, such as stretching and brisk walking, increases energy levels. Don't overdo it, though, and if possible speak to a qualified professional who can assist you with an exercise regime that suits your capabilities, and specific goals.

Time-planning tips

Use your biological clock to maximise your energy output. Build in brief breaks every 90 minutes or so, especially if you tend to sit still and work at your desk. Taking recovery breaks of just a few minutes can significantly increase your energy and ability to participate longer in activities.

Roll in the routine

Go to bed at the same time every night, and get up at the same time every morning. If possible, follow the same bedtime routine each night. Also try and follow the same eating regime, rather than being sporadic or extreme.

Consider implementing the tips given here, and you should soon be able to bring the spring back into your step.

If these strategies don't work, and you continue to feel consistently fatigued or rundown, consult your doctor.

Source: Business Day via I-Net Bridge