6 reliable ways to boost your energy levels

While it may be tempting to reach for quick-fix, energy-rich drinks, snacks, and supplements, here are 6 longer-lasting ways to boost your energy.

1. Speak to your doctor

Heart conditions such as heart failure can cause fatigue, as can diabetes, sleep apnoea, an underactive thyroid, or anaemia. Some medications, such as beta blockers, can also cause tiredness as a side effect.

So, if you’re feeling more fatigued than normal, it’s a good idea to ask your GP or cardiologist about it.

2. Get moving

When you’re tired, the last thing you might feel like doing is getting up and about. But exercising or physical activities such as a short walk or doing housework help more oxygen-rich blood move around your body, giving you an energy boost.

Exercise often helps you sleep more soundly later too. And, in the long run regular exercise or movement improves your body’s strength and endurance so daily tasks become easier. Build up what you do gradually and check with a doctor before starting any new exercise.

3. Eat 'slow-release' foods

Getting enough food and eating regular meals will help you to feel like you have enough energy to keep you going throughout the day.

Choose wholegrain and high fibre foods. These take longer for your body to digest, so the energy in them is released in a gradual, steady way, unlike sugary foods and drinks that are broken down more quickly.

4. Drink enough water

You might be feeling sluggish simply because you’re mildly dehydrated. Studies suggest that being dehydrated by just two percent can affect how well you focus, think and remember.

The NHS recommends drinking six to eight cups of fluid a day for general health. Be sure to avoid too many sugary drinks such as fruit juices, fizzy drinks and alcohol. If you don’t like plain water, you could flavour it with fruit tea, a slice of lemon, or some no-added-sugar squash.

5. Manage your mood

Stress, anxiety, or depression can all make you feel tired. Consider mood-improving activities, such as:

• yoga, meditation, or listening to music
• finding ways to reduce your workload at home or at your job
• chatting to family or friends about your feelings
• speaking to your GP about talking therapies or self-referring.

6. Get enough sleep

Perhaps the most obvious cause of tiredness, but sometimes a tricky one to change, is a lack of sleep.

Tips for improving your sleep include going to bed at the same time every day, avoiding naps in the daytime, and building in time to relax before you go to bed.

• Get more tips on sleeping better

What to read next...