by PAUL BRYDON, D.O.; Scripps Clinic, Rancho Bernardo

Tired of Feeling Tired?

Try These Tips to Increase Your Energy

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If you’re tired of feeling like a sluggish sloth, try these tips for fighting fatigue and energizing your battery. Our everyday habits play a powerful role in how we function throughout the day.

Drink plenty of water.
Dehydration zaps your energy levels and is one of the main causes of fatigue. Always drink when you are thirsty and always have water available. Foods that naturally contain water include yogurt, carrots, and juicy fruits such as watermelon.

Eat nutritiously.
Include protein, fruits and vegetables, complex carbohydrates, and polyunsaturated fats in your diet. Some people may benefit from eating smaller meals more frequently throughout the day to help maintain their blood sugar levels. Nibble on nuts and seeds such as almonds, sunflower seeds, and Brazil nuts, which can provide sustained energy. Complex carbohydrates such as whole grain crackers can give you quick energy without the fluctuations in blood sugar.

Take a digital break.
Take a break from checking your phone or the internet all the time. While technology is useful and fun, it can also be distracting and create a sense of false urgency. In addition, the visual fatigue caused by staring at a digital screen for hours at a time can cause headaches, tired eyes, difficulty concentrating, and neck or back pain. Obesity and irregular sleep have also been linked to too much screen time.

Exercise regularly.
Even a 10-minute walk will increase your energy and boost your mood. Physical activity improves the working efficiency of your heart, lungs, and muscles, which can give you more energy overall. Yoga, swimming, walking, and biking are good low-impact workouts.

Get outside.
Sunlight and vitamin D are an energizing duo that can also generate optimism. Be sure to layer on the sunscreen so you don’t get too much of a good thing.

Turn on the tunes.
Listening to music can decrease tension, increase energy, and distract you from feeling fatigue. Listen to your favorites when you need a pick-me-up.

Go to bed.
Getting enough sleep is crucial for maintaining energy throughout your day. If the alarm blasts you out of bed each day, you are not getting enough sleep. If you have late-night food cravings, that usually means you’re sleepy, not hungry.

Smile.
Smiling makes people happy – you and those around you. Choosing to genuinely smile – not fake smile – can help you relax, which contributes to good energy and a stronger immune system.


Paul Brydon, D.O., is a family medicine and sports medicine physician at Scripps Clinic in Rancho Bernardo. Dr. Brydon practices the full scope of family medicine, with special expertise in sports medicine, musculoskeletal medicine, and preventive care. He provides a supportive environment and treats the whole person. 


scripps03Looking for a new doctor? To find a Scripps physician near you, call 858-256-7939 or visit www.scripps.org/92131.