Lack of Energy is described as tiredness or Fatigue. Now-a-days a lot of people are suffering from this condition due to unhealthy lifestyle, unmanaged stress and lack of exercise. Nutrition plays a vital role in providing the required energy that your body needs to carry out daily activity. If you are on a low-calorie diet, you must eat high nutrient meals throughout the day to keep your energy level up. Overeating can also be a cause of Fatigue. Eating heavy meals just before going to sleep may also be the cause of Fatigue. You should try to have light-meals before sleeping like vegetable soup, vegetables, pulses and whole-wheat chapatti.

5 proven ways to manage everyday fatigue:

Manage meal times and you diet


It’s important to plan not just the meal but also when to eat it. Keep in mind to eat high-calorie food during the day and protein based food in the evening. If your diet is high in carbs or high in proteins than it is not balanced properly. Calorie-content should be well distributed between all food groups to avoid fatigue. Adequate intake of water, fruits and vegetables will keep the body hyderated and active.

Learn to manage stress in your life

Your Lifestyle also plays a very important role on your health. Reduce stress and take at least 8 hours of sleep. Meditation can be a great way to reduce stress and inducing better sleep. Try practicing meditation in the morning and before going to sleep, even if it is for a short span of 10 minutes.

Ajdust your sleeping cycle

Late night parties can also contribute to lack of energy in your body. After consumption of alcohol or attending late night parties you end up going straight into deep sleep, missing the very first step in the sleep cycle. But the sleep that you get after alcohol consumption may not be restful and refreshing, leaving you feeling tired when you wake up in the morning.

Check Your Vitamins and Mineral intake


Lack of energy is most often related to anemia. Iron deficiency, vitamin and mineral deficiency are some of the common reasons leading to fatigue. Get your profiles checked and see a doctor for proper medical help. Not having proper nutritious food can deprieve your body of essential ingredients for energy production.

Increase Exercise Intervals


In order to lose weight people tend to diet or not eat at all rather than following a proper exercise schedule. We often confuse exercise with weight-lossonly and not with healthy living. Exercise helps you feel better and brings a rush of energy to your body, especially if done first thing in the morning. It helps you to stay active and induces proper sleep.

These simple steps can help you jump back and enjoy your everyday life to the fullest. Remember it is a fine balance of what you eat, how you handle your mental health and your everyday exercise routine that can make you a spirited person.

If you are still facing issues with sleeping, please feel free to reach to me with your questions.

Dr. Anjali Hooda Sangwan is MBBS and MD in Internal Medicine, and has done her fellowship in Obesity and Clinical. She is currently working as a consultant in Consultant at FORTIS, New Delhi.

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