Feeling fatigued and having low energy can drain your social, emotional and physical batteries. We often lead busy lives – from demanding deadlines at work, responsibilities at home and trying to make time for one’s own self-care – can all be a challenge to navigate. However, even in the midst of it all, there are a few helpful options that can improve your overall well-being and boost your energy.
Sleep hygiene and routine
Good quality sleep and building solid sleep habits is always helpful in combatting fatigue. Depending on individual circumstances, this may be easier said than done. New baby? Shift work? New puppy at home? Chances are your sleep schedule might be affected by any of these! In addition, staying up very late, certain medications, insomnia, or sleep apnea can have a major impact on your sleep. For adults, aiming for 7 to 9 hours of high-quality sleep, as well as establishing a solid night time routine, such as limiting blue light exposure and avoiding mindless scrolling on our phones (especially an hour before bed), can assist in creating that wonderful rested feeling. Also, using breathing techniques, stretching, meditation or yoga can help your body and mind become relaxed.
Outdoors and nature
Fresh air, a little bit of sunshine, and a walk in nature can do wonders for your overall well-being. By getting out into the wilderness and green spaces – such as exploring a new hiking trail, a nearby forest, or even a local city park – basically anything away from the hustle and bustle of everyday demands can help.
The American Psychological Association (APA) says that “Experimental findings show how impressive nature’s healing powers can be—just a few moments of green can perk up a tired brain”.
Stress management and mental health
Stress can be a major factor that contributes to fatigue. Major life events, unexpected challenges, or regular day-to-day stresses can all be alleviated by using strategies that can help you navigate such trying times.
In general, spending time with family or friends, exercise, listening to music, participating in an activity you enjoy, are good practices when it comes to stress management. There are also lots of great organizations that offer various resources and programs that can help immensely, including the Centre for Addiction and Mental Health (CAMH) as well as the Canadian Mental Health Association (CMHA), and their BounceBack Programme, which is a free Cognitive Behavioral Therapy Program for youth (15+) and adults. You can also connect with your family doctor about any concerns including ongoing fatigue.
Movement
Whether you prefer a bike ride, walking, swimming, yoga, or running – regular, moderate exercise and movement can help boost your mood and have ongoing positive impacts on your physical and mental health. It’s important to listen to your body and find balance, as you don’t want to overexert yourself, but having consistent movement as a part of your daily routine can be rewarding.
Food for success
To combat fatigue and boost energy, Registered Dietician Alysha Coughler offers some key strategies. “Ensure you’re getting enough high-quality protein (chicken, fish, tofu, legumes) to stabilize blood sugar and prevent energy crashes. Include healthy fats – sources like avocados, nuts, seeds, and olive oil to provide sustained energy and support brain function. Choose whole grains (quinoa, oats, brown rice) over simple sugars for steady energy levels. Dehydration is a common cause of fatigue. Aim for at least 8 cups of water a day, or 1L for every 50 lbs bodyweight if you are physically active.
It’s also important to manage your blood sugar levels. Be mindful of refined sugars, especially on its own between meals (i.e. candy fix or mid-afternoon pastry), which can cause energy spikes, followed by crashes. Eat small, frequent meals or snacks every 3-4 hours to keep blood sugar levels stable. Include a balance of protein, fat, and fibre at each meal to avoid blood sugar dips.
Low iron levels can lead to fatigue, so include sources such as spinach, lentils, red meat, and fortified cereals. Pair iron-rich foods with vitamin C to enhance absorption. Also, don’t forget about Vitamin D – get 15-20 minutes of sunlight daily or include fatty fish, egg yolks, or a supplement in your diet.
Stephanie Hawkins | Contributing Writer
