Fueling Your Body for Energy

  • Ditch the Processed Pantry Raiders: Swap sugary cereals, refined carbohydrates like white bread, and processed snacks for nutrient-rich whole foods. These provide sustained energy by releasing glucose slowly and keeping blood sugar levels stable. Choose whole grains, fruits, vegetables and lean protein sources to fuel your body efficiently.
  • Embrace the Power of Plants: Fruits and vegetables are powerhouses filled with vitamins, minerals and antioxidants that support cellular function and energy production. Aim for a rainbow on your plate — different colors represent a variety of beneficial nutrients.
  • Hydrate: Dehydration is often a sneaky culprit behind fatigue. Aim to drink plenty of water throughout the day, especially before, during and after exercise.

Taming the Stress Monster

Chronic stress is a major energy zapper. Here are some ways to combat it:

  • Identify Your Stressors: The first step is acknowledging what triggers your stress response. Is it a demanding job, family obligations or financial worries? Once you identify them, you can develop strategies to manage them effectively.
  • Relaxation Techniques to the Rescue: Practices like deep breathing, meditation and yoga can significantly reduce stress hormones and promote calm feelings. Dedicate even just 10 minutes a day to unwind and quiet your mind.
  • Prioritize Sleep: When you’re sleep-deprived, your body struggles to function optimally. Aim for seven to eight hours of quality sleep each night. Establish a regular sleep schedule and create a relaxing bedtime routine.

Move Your Body; Boost Your Energy

Physical activity may seem counterintuitive when you’re feeling tired, but it’s a potent energy booster. Here’s why:

  • Exercise Enhances Oxygen Flow: Regular physical activity strengthens your heart and lungs, improving oxygen delivery throughout your body. This fuels your cells and combats fatigue.
  • Beat the Blues With Endorphins: Exercise triggers the release of endorphins, which are natural mood elevators that combat stress and promote feelings of wellbeing.
  • Find Activities You Enjoy: The key is to find physical activities you enjoy, whether it’s dancing, swimming, brisk walking or cycling. This makes it more likely you’ll stick with a routine.

By incorporating these natural strategies — dietary tweaks, stress management techniques and regular movement — you can combat fatigue and rediscover a vibrant, energetic you. Remember, consistency is key. Gradually integrate these practices into your daily life and witness the positive impact on your overall wellbeing.


Mayo Clinic.. “Better ways to fight fatigue.” Mayo Clinic Connect. Retrieved April 03, 2024.