Top tips to keep you tired – from quitting toxic people to exercising

Do you feel tired all the time? Here Michele O’Connor explores the unusual possible causes behind your daily fatigue – from limiting caffeine to getting more exercise

Don't miss a sandwich and a pack of crisps for lunch
Don’t miss a sandwich and a pack of crisps for lunch

At any given time, one in five Britons (usually women) feel unusually tired and one in ten persists weariness, according to the Royal College of Psychiatrists. So what is consumable energy?

Wrong lunch

An unpalatable lunch can affect your focus and concentration, leaving you sluggish for the rest of the day.

“Many people rely on sugar for energy,” explains Dr Jeff Foster, Chief Medical Officer at and author of Man Alive (Little Brown, £14.99).

Most either skip breakfast or eat a bowl of cereal or white toast and jam followed by a sandwich and crisps.

“This causes an initial increase, but then a sharp drop,” says Dr.

“It’s not uncommon for them to feel hungry and catch up on dinner with a large meal that’s hard to digest and metabolize.”

  • Boost energy: Redistribute your daily calories, Dr. Foster advises. Eat porridge or eggs for breakfast, then choose a lunch that combines protein, good fats, and fiber like chicken with brown rice, salmon and avocado salad or homemade soup.

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Starting your day with a daily walk can lift you up and improve your mental health


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Enjoy watching TV

A sedentary lifestyle tends to go hand in hand with heavy screen time.

“Television programs are available 24/7 so you can sit for hours,” Dr. Foster said.

“I see a lot of people complaining of fatigue and saying they’re too tired or don’t have time to exercise.”

However, the more physically active you are, the more energized you will feel.

  • Boost your energy: Start with a daily walk in natural light to help you stay awake during the day and sleep better at night. “Try to exercise regularly – anything that makes you short of breath and raises your heart rate,” says Dr. “It doesn’t mean the gym, find something you love and do it regularly.”

Too much caffeine

In small doses, caffeine creates energy, but too much will mimic the stress response and can leave you feeling drained of energy,” says Dr Sarah Brewer, Chief Medical Officer at Healthspan ( .uk) said.

  • Boost your energy: Only have two or three caffeinated beverages per day, Dr. Brewer says.

“Tea is better than coffee because it contains an amino acid called L-theanine that has a relaxing effect that helps neutralize the effects of caffeine.”

Try to limit drinking coffee


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Your workspace

Bianca Riemer, Women’s Leadership Coach (, explains: “Having too much stuff around can drain your energy.

“It’s annoying at best and at worst distracting, keeping you from fully concentrating.”

  • Energy Booster: Schedule it in your diary to show it clearly. Try to keep your desk as tidy as possible. Be ruthless. Put everything in a drawer and get rid of anything you don’t use.

Social scrolling

The average Brit spends almost two hours a day on social media, often grabbing her phone as soon as she wakes up.

According to a TED talk by psychologist Adam Alter, our digital use has increased because, unlike books with chapters and TV episodes, there is no “credibility.” stop signal”.

Digital devices make us want to keep using them for hours on end with nowhere to breathe.

  • Boost your energy: Be proactive in setting boundaries. Set an alarm or stick to a regular break schedule. Dr. Foster suggests that you can pick up your phone out of boredom and do something else instead – preferably active.

Toxic person

Bianca Riemer explains that energy vampires can often be the ones who take your positivity away. They feed your willingness to listen and care about them, leaving you exhausted and overwhelmed.

  • Boost your energy: Stop engaging, she suggests. “When they start complaining or gossiping, don’t validate their opinion and try to gently change the subject.” Use a good excuse not to be around them: “I’m too tired” or “I’m too busy” will do. When it comes to co-workers, limit interactions by not stopping at their desks to chat.

Tired pandemic

Dr. Foster says the pandemic has had a psychological impact on all of us. There is a sense that our lives are still on hold and that a return to any kind of normalcy is built on sand.

“To feel anxious, angry or frustrated, it takes a lot of energy. It is not uncommon for many people to feel exhausted,” he explains.

  • Boost your energy: See this special time as an opportunity to reflect, rethink your life, and make positive changes, says Dr. Foster. If you are working from home, take frequent breaks outside.

Exercise is very good to help you reduce fatigue


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A blast of cold air will leave you feeling invigorated and ready to energize for the day. And, while it’s tempting to engage in low-impact activities like watching TV, research shows it’s better to relax with activities that make you feel relaxed and create a sense of accomplishment. achievements, such as yoga, writing, or running.

Having a sense of progress from learning a skill seems to reverse the effects of stress and anxiety that underlie fatigue.

Say yes

Many people feel tired and exhausted because they are simply trying to do too much. Bio-Kult nutritionist Rosie Millen, who specializes in energy and fatigue management, says: “You’ll feel exhausted when your plate is full, but you keep refilling.

  • Boost your energy: “Learn to say no without explaining yourself,” says Rosie. “Consider writing a ‘stop doing’ list where you add all the things that drain your energy or take up too much of your time, then delegate where you can.”

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