The Top 3 Tips that Combat Fatigue

We all know that getting a good night sleep, taking frequent breaks and limiting the amount of stress we have all help to alleviate fatigue. But what you may not know is that changing our eating habits can help too. Our body systems are designed to function efficiently off the food we eat, water we drink, and air we breathe. We remain healthy and alert as long as our bodily processes go on unhindered. Think of your body as a car. If your car needs gas and you give it diesel, how well would you expect it to run? We need the right foods to fuel us. Below are the top 3 helpful tips that can help you stay alert, increase your energy levels and enjoy your life a little more.

Eat Regularly

We have all heard that breakfast is the most important meal of the day, and it’s the truth. Think of it this way. If you start your car with the fuel gauge on empty, how long would you expect it to run if you need a full tank to get you through the day? Skipping meals will leave you burnt out and reaching for that extra cup of coffee or candy bar. Instead, aim to achieve your top physical and mental performance by eating 6 small meals consistently throughout the day in order to meet your body’s caloric needs and nutrient demands.

Energy Tip: Not a breakfast person? Try squeezing the juice of half a lemon into some warm water in the morning. Wait 10-20 minutes and then try to eat something.

Stay Hydrated

By the time we are adults, are bodies are made up of 60% water. Almost all bodily functions are about fluid balance, one example being our blood. When we are dehydrated our blood volume decreases. This requires the heart to pump harder to circulate blood in order to supply cells with nutrients and oxygen.
Drinking 8 glasses of water a day isn’t a myth, it’s a fact. Dehydration is one of the leading causes of fatigue. So drink plenty of clean, filtered water and cut back on the caffeinated or sugary drinks (even artificially sweetened) as they can cause dehydration and leave you even more tired than you began with
once the effects of the caffeine or sugar wears off.

Energy Tip: Want to feel energized all day? Try drinking 1 L of water first thing in the morning before breakfast. It may seem like a lot of water but you’ll notice a big difference and feel great!

Complex Carbohydrate

Complex carbohydrates are the bodies preferred source of energy as they are packed full of long lasting energy. Ever get that after lunch food coma? That is your blood sugar dropping. When we eat too many refined carbohydrates and sugars, it provides us with a quick energy rush that leaves us with a large
energy drop. So make energy wise food choices. Choose fresh, whole foods over those which are processed or refined, such as brown rice over white, whole grain bread over white bread, fresh fruit over candies, nuts and seeds over chocolate bars, and veggies or salad over potatoes chips or pastries.

Energy Tip: Plan Ahead! Prepare and pack wholesome snacks the night before or once a week for the whole week. That candy bar at the convenience store isn’t the kind of fuel your body needs.

About the Author

Valerie Cathcart is a Holistic Nutritional Consultant who believes in the power that food has on our health. To learn more about nutrition or to work with Valerie, visit and book your FREE no obligation 30 minute consultation today

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