For many doctors in the NHS, tiredness and fatigue are among patients’ most frequent health problems and complaints. According to the Royal College of Psychiatrists, one in five people usually feels tired. While tiredness can be caused by specific medical problems including anaemia or an under-active thyroid, it can also be linked to lifestyle factors that include diet, quality of sleep and mental wellbeing. If you are feeling TATT (the NHS acronym for exhaustion, which stands for ‘Tired All The Time’), read up on the health issues that may be affecting your energy levels.
You are what you eat
One good way of keeping your energy levels high throughout the day is to eat regular meals and healthy snacks every three to four hours, as opposed to consuming three large meals less often.
The kind of food you consume also has a big impact on your energy and stamina. For example, most people in the UK eat a diet that is too high in fat, sugar and salt, which has an adverse effect on energy levels. To increase your energy levels, aim to pack in five portions of fresh fruit and vegetables per day. Starchy foods (or carbohydrates) like potatoes, bread and cereal are also an important source of energy. Try to eat slow-burning whole grain varieties of carbohydrates.
Being overweight or underweight often leads to tiredness, as your body has to work harder than usual to perform everyday tasks. If you want to slim down, read our fitness tips. If you are underweight, make sure you’re consuming the recommended amount of calories per day. On average a man requires 2,500 calories a day, while a woman needs 2,000.
Drink up
Mild dehydration often leads to feelings of tiredness. Make sure you’re getting enough fluids throughout the day. The NHS recommends six to eight glasses of fluids per day—preferably water, milk or juice.
Get moving
Even if you feel too tired to exercise, a bit of physical activity can be a good way to build up your energy. Begin with a small amount of exercise each day, then build this up throughout the following weeks until you reach two-and-a-half hours of moderate-intensity aerobic exercise per week, which is the amount recommended by the NHS.
Zzz…
Unsurprisingly, poor sleep quality is one of the main factors that contributes to fatigue. According to the Royal College of Psychiatrists, it is best to go to bed and get up at the same time every morning to help you sleep well. There are also a number of NHS-approved sleep apps you can install on your mobile phone to help improve the quality of your sleep.
Psychological issues
Psychological factors often play a greater role in contributing to tiredness than physical factors. For example, anxiety can cause insomnia, which may lead to persistent fatigue. The stress of everyday life takes a toll on your body, and even positive events like moving house or getting promoted can have an exhausting effect. To fight stress, try to introduce activities into your routine that will relax you, whether that is going to the gym or meditating before bed.
