If you're asking yourself this, you are certainly not alone. In this fast paced world, it's not uncommon to feel tired. But there are some simple steps you can take to remedy this and put the spring back in your step!

Motivation

Many different factors can contribute to tiredness. Before we get into these, take a few moments to think about what your motivation is to have more energy and specific reasons why you don’t want to feel so tired. Some examples include being able to play with your kids, achieve more at work, enjoy certain activities, etc.

Task - Write down your motivations and put them somewhere that you see often so you're reminded of why you want to make changes in your everyday life.

Carbohydrates

These provide energy for the body, similar to petrol in a car. However not all carbohydrates are created equal. Glycemic Index (GI) is a scale used to describe how quickly or slowly a carbohydrate is broken down and provides energy to the body. Low GI is slowly broken down, and therefore provides longer lasting energy. High GI foods are quickly broken down and therefore provide short bursts of energy. Having more low GI carbohydrates, and spreading them evenly over the day, will assist in providing longer lasting energy and relieving tiredness. Wholegrain foods tend to be lower GI and sugary/sweet foods tend to be higher GI.

Low GI foods include …

• wholegrain breads and cereals
• oats
• legumes (dried peas and beans)
• temperate fruits (not tropical)
• dried fruits
• pasta
• basmati rice
• sweet potato and sweetcorn
• milk and yoghurt

Go to http://www.glycemicindex.com/foodSearch.php for more low GI foods

Task - check that you are having one low GI food at every meal

Fluid

Dehydration is one of the most common causes of fatigue, and one of the easiest to address. Two litres per day is a minimum to maintain hydration and energy levels. Keep a water bottle next to the bed and start the moment you get up, so that by the time you get to work you’ve already well on your way to reaching your target. If you don’t like plain water, try adding some low calorie flavors to it, such as lemon or lime juice, mint, ginger, etc.

Tasks

• buy a water bottle if you don't already have one
• fill it each night before bed so you start the day on a good note!

Iron

The role of iron in the body is to help our red blood cells transport oxygen to all parts of the body. Iron also has a role in processing within our cells that helps produce energy for the body. Tiredness can be a sign of low body iron stores. Meats and eggs are a good source of iron. The more red the meat, the more iron it has. Iron in plant foods is not as easily absorbed, so if you get your iron from plant foods, such as breads, cereals and leafy green vegetables, having vitamin C at the same time will maximise the amount of iron your body takes from the food. Good sources of vitamin C include citrus fruits, tomatoes, kiwifruit, berries, pineapple and capsicum (uncooked).

Tasks

• think about how often you have meat/chicken/pork - aim for 5/week if possible
• if you eat more plant foods, buy vitamin C rich foods and add them to your meals

Exercise

Doing too much or too little exercise can contribute to tiredness. Moderate intensity exercise such as walking is ideal and can be done anywhere, with less risk of injury or overdoing it and therefore less likely for fatigue or tiredness. Walk with a friend, or listen to music or a podcast whilst you’re walking. Leaving your walking shoes in the car will mean you can walk wherever you are!!
If you’re doing daily higher intensity workouts, then you’re body probably needs a day or two to recover.

Task

• look at your diary for the week ahead, plan when you will do 3 moderate intensity exercise sessions
• if you’re overdoing exercise, plan what days to skip, and what you will do instead

Sleep habits

Spending time on screens prior to bed, or worse, checking screens during the night, can significantly affect the quality and quantity of sleep you get. Set yourself boundaries for when you will use your screens in the evening, and have some strategies to make sure you stick to it. For example, tell your partner/housemate what you're doing so they can support you, actually switch off your phone at bed time, try to go to bed at the same time each night so your brain gets in the habit of when to wind down and go to sleep, and avoid screens for an hour before bed if possible. Plan other activities for that hour, such as reading or writing.

Task - choose the time you will go to bed each night, and the time you will stop using your screens in the evening. Set an alarm to remind yourself if you need to!

Stress

Stress is a normal part of everyday life, but when it is constant it can have a negative impact on our energy levels. Having strategies to deal with stress is important, but also having a plan for when your strategies don’t work and things get on top of you. It may be to talk to a family member or a health professional to get an objective view on the situation. Keeping up exercise and hydration can really help during stressful or busy times. Music, reading, talking to friends are also commonly used strategies.

Task - write a list of your strategies for managing stress

Need Help Finding A Healthy Balance for You?

If you need a little extra help finding a healthy balance for you, consider seeking the help of an Accredited Practising Dietitian for tailored advice. A healthier, happier you starts with just one phone call to 1800 567 348. Alternatively you can register your interest online.