When fatigue strikes, you can feel chronically tired, both physically and mentally. There are many triggers and some (such as stress or lifestyle) can be prevented or curtailed with a few basic adjustments to your lifestyle. However, medical triggers (such as illness or the side effects of prescribed treatments) present a greater challenge. If fatigue is becoming a daily torment for no apparent reason, it is essential that you talk to your GP to make sure it isn’t caused by an underlying medical problem.

Eat for energy
The first step in fighting fatigue is to ensure you are getting enough energy from what you eat. The body’s major energy source is glucose, which is derived from carbohydrates. It also uses fatty acids (from fats) and amino acids (from proteins). To make sure that you are eating what you need, you should follow a few simple steps:

• Don’t skip breakfast and start as you mean to continue. A good carbohydrate-rich breakfast can boost the metabolism and give your body energy. Don’t forget, the brain also needs glucose to function properly.
• Consume adequate levels of water each day. A dehydrated body functions poorly.
• Drinking one or two caffeinated liquids a day can boost energy and mental fitness. However, heavy consumption can cause reduced performance, anxiety and/or irritability.
• Balance your eating patterns. Going without food for too long causes a fall in blood-sugar levels. Eat small amounts regularly throughout the day.
• Don’t overeat. Instead of snacking all day and eating one large meal in the evening, try eating a number of mini-meals. This will maintain constant blood-sugar and insulin levels.
• Increase your intake of fruit, vegetables, wholegrain foods, low-fat dairy products and lean meats; reduce your consumption of high-fat, sugary and salty foods.
• Women, in particular, are prone to iron deficiency (anaemia). Include iron-rich foods such as fish, poultry, lean red meat, lentils, beans and green leaf vegetables in your diet.

Peaceful sleep
A good night’s sleep is essential to fight fatigue; poor-quality sleep is as bad as too little sleep. Eight hours’ sleep is recommended for adults.

• Avoid caffeine in the evening to give yourself a better chance of sleeping through the night.
• Introduce relaxation techniques to your bedtime ritual. This may help to overcome sleep deprivation caused by mulling over problems while lying in bed. For instance, close your eyes and visualise a restful scene (maybe a favourite landscape). Slowly bring this to life by introducing sounds, such as birdsong, that you associate with the location, maybe even a light summer breeze on your face. Breathe slowly and deeply and you should start to feel more relaxed.

Live well
To get the most from your body, you need to treat it properly.

• Get out, get active! Physical activity boosts energy levels; a sedentary lifestyle causes fatigue. Moderate physical exercise reduces blood pressure, helps to maintain a healthy weight and can be effective in treating depression and anxiety. A bit of exercise can also result in a better night’s sleep.
• Give up cigarettes. For a body to produce energy it needs to combine glucose with oxygen. Carbon monoxide from cigarettes reduces the level of oxygen in the blood, which leads to lower levels of energy.
• Avoid excessive alcohol consumption.

Some habits may be difficult to kick but talk to your GP if you want some help.

Have a laugh
Laughter is the best medicine and one of our greatest energy boosters. Take every chance you can to share a laugh with friends and family.

Afternoon slumps
Feeling drowsy after lunch is natural and happens to us all. Avoiding this is pretty much impossible but you can reduce its severity.

• Incorporate some of the measures above into your daily routine.
• Eat a combination of protein and carbohydrates for lunch. For example, the amino acid tyrosine (which is found in chicken, fish, soy, almonds, avocados, bananas and dairy products) helps to keep your mind attentive and alert.
• A brisk walk or even 10 minutes of stretching after lunch improves blood flow and boosts energy.