While occasional fatigue is normal, persistent low energy may be associated with inadequate sleep, poor eating habits, sedentary lifestyle, or imbalanced daily routine.
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Fatigue can be due to any of a broad spectrum of diseases, including decompensation of already known conditions.
Sleep disorders and sleep-related disorders of breathing, depression (18.5%), and excessive psychosocial stress are the most common causes of persistent fatigue.
Fatigue lasting longer than six months is called chronic fatigue.
Nutritionist Deepsikha Jain took to her Instagram account and listed 7 habits that can help you gain your energy back and fight fatigue.
It is common for people to get exhausted and fatigued in the fast-paced lifestyle. Feeling tired all the time can affect your mood, productivity, and quality of life. While occasional fatigue is normal, persistent low energy may be associated with inadequate sleep, poor eating habits, sedentary lifestyle, or imbalanced daily routine.
To combat constant fatigue and regain your energy, it is significant to focus on core lifestyle adjustment like exercising regularly, eating balanced meals, and optimizing sleep routines. Managing dehydration and stress can also play significant role in ensuring your body functions at peak energy levels throughout the day.
According to a study featured in National Library of Medicine, “Fatigue can be due to any of a broad spectrum of diseases, including decompensation of already known conditions. Sleep disorders and sleep-related disorders of breathing, depression (18.5%), and excessive psychosocial stress are the most common causes of persistent fatigue. Fatigue lasting longer than six months is called chronic fatigue.” 1
Recently, nutritionist Deepsikha Jain took to her Instagram account and listed 7 habits that can help you gain your energy back.
She said, “First start your day with fat first that can actually balance your hormones and blood sugars throughout the day. Second, get at least seven to eight hours of sleep because than can make your body feel much more alert and active. Third, have a cup of black coffee within an hour of waking up that can actually shoot your cortisol level up by 50% improving your alertness. Fourth, combine food groups, pair lean protein, fibre, with complex carbs. Fifth, do not depend on sugar and sweets to march. Sixth, when you wake up, expose yourself to enough sunlight because that can boost your cortisol levels, improving your alertness, and getting rid of fatigue. And seventh, have your dinners early at least four hours before your bedtime.” 2
1. Start Your Day With Healthy Fats: Many health experts recommend including healthy fats in your first meal of the day. Foods such as nuts, seeds, avocado, eggs, and nut butters can provide sustained energy and help keep you feeling satisfied for longer. Healthy fats also play an important role in hormone production and nutrient absorption, both of which are essential for maintaining energy levels.
2. Prioritize 7–8 Hours of Quality Sleep: Sleep is one of the most important factors influencing energy. During sleep, the body repairs tissues, regulates hormones, and restores brain function. Aim for at least 7–8 hours of uninterrupted sleep each night. Maintaining a consistent sleep schedule can help improve sleep quality and reduce daytime fatigue.
3. Enjoy a Cup of Black Coffee in the Morning: For many people, a cup of black coffee can provide a mental and physical boost. Coffee contains caffeine, which helps improve alertness and concentration.
Consuming coffee earlier in the day can help maximize its benefits while reducing the risk of sleep disruption later at night. However, moderation is key, as excessive caffeine intake may increase anxiety and affect sleep quality.
4. Combine Food Groups for Stable Energy: Meals that combine lean protein, fiber, and complex carbohydrates can help provide sustained energy throughout the day. You may combine oats with nuts and seeds. Lentils with brown rice can be paired for stable energy.
You may pair Greek yogurt with fruit and whole grain toast with eggs to maintain your energy levels throughout the day. Balanced meals help slow digestion and support stable blood sugar levels, reducing energy crashes.
5. Don't Depend on Sugar and Sweets: Sugary snacks and sweets may provide a quick burst of energy, but the effect is often short-lived. Blood sugar levels can rise rapidly and then drop, leaving you feeling even more tired than before. Instead, choose nutrient-dense snacks such as fruits, nuts, seeds, or yogurt to maintain more consistent energy.
6. Get Daily Sunlight Exposure: Exposure to natural sunlight helps regulate the body's internal clock, also known as the circadian rhythm. Morning sunlight can improve alertness during the day and support better sleep at night. Even 15–30 minutes of outdoor sunlight exposure can positively impact mood, energy, and overall well-being.
7. Eat Dinner Early: Eating dinner at least four hours before bedtime may support better digestion and improve sleep quality. Heavy meals late at night can interfere with the body's natural recovery processes and leave you feeling sluggish the next day. An earlier, balanced dinner allows the digestive system time to work efficiently before sleep.
FAQs
What are the most common causes of persistent fatigue?
Persistent fatigue is commonly caused by sleep disorders, depression, excessive psychosocial stress, and underlying health conditions. Inadequate sleep, poor nutrition, sedentary lifestyle, and imbalanced daily routines also contribute to ongoing low energy levels.
How can lifestyle changes help improve energy levels?
Lifestyle adjustments such as regular physical activity, balanced meals combining proteins, fiber, and complex carbs, prioritizing 7–8 hours of quality sleep, managing stress and hydration, and getting morning sunlight exposure can significantly increase energy and reduce fatigue.
Which foods are recommended to naturally reduce tiredness?
Including healthy fats like nuts, seeds, avocado, and eggs early in the day helps sustain energy. Balanced meals pairing lean protein, fiber, and complex carbohydrates support stable blood sugar and energy levels, while limiting sugary snacks prevents rapid energy crashes.
When should persistent fatigue be a cause for concern?
Fatigue lasting longer than six months, also termed chronic fatigue, warrants medical evaluation as it may signal underlying diseases such as sleep disorders or depression. Consulting healthcare providers is advisable to identify and address the root causes.
What are the best daily habits for maintaining high energy levels?
Top habits include starting the day with healthy fats, getting 7–8 hours of quality sleep, drinking a cup of black coffee in the morning, combining food groups for stable energy, avoiding reliance on sugar for energy, getting daily sunlight exposure, and eating dinner at least four hours before bedtime.
National Library of Medicine|Fatigue as the Chief Complaint
Nutritionist Deepsikha Jain via Instagram|7 Habits that can help you gain your energy back
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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