6 ways to beat fatigue and boost your energy levels

The last two years have had a physical and psychological toll on many Australians. In fact, a new study indicates that more than 70 per cent of those who have had COVID still suffer persisting symptoms such as loss of strength and tiredness. While everyone experiences occasional – and generally harmless – bouts of tiredness, regular moderate to severe fatigue should be addressed with a lifestyle or medical intervention.

Although feelings of tiredness are often attributed to unsustainable lifestyle choices such as poor sleep and an unhealthy diet, constant mild fatigue could be a symptom of an underlying condition including anaemia, underactive thyroid, coeliac disease, diabetes or problems with the liver or kidneys.

In cases of moderate to severe fatigue, this symptom could be the result of long COVID or myalgic encephalomyelitis, also known as chronic fatigue syndrome. This chronic condition is a complex and debilitating disease which presents similar symptoms to long-term COVID. The illnesses share physical and pathophysiological similarities such as fatigue and decreased functional status and decreased immunity.

Fortunately, feelings of tiredness and fatigue that aren’t caused by chronic fatigue syndrome can be resolved or significantly reduced through minor lifestyle adjustments.

Below are 6 tips to address mild and moderate fatigue from our Medical Director Dr Andrew Thompson.

1. Check your medications

If you are experiencing consistent tiredness, medication could be the culprit. The best thing to do is to speak to a doctor who can discuss whether any medicines you are taking may be the cause of your fatigue. If you would like to speak to one of our doctors, you can do so seven days a week.

2. Assess your mental health

Fatigue can also point to an underlying psychological, rather than physical, condition. Constant tiredness may be related to mental burnout, stressful work environments, work shifts that conflict with the body’s internal clock that manages the body’s sleep-wake pattern, and mental health illnesses.

Many sufferers of mental health illnesses, such as depression and anxiety, struggle with fatigue and low energy due to their condition. In fact, psychological factors are present in at least 50 per cent of fatigue cases in Australia. If you are struggling with low mood and energy, consult a GP or specialist, such as psychologist, to help resolve any psychological factors that may be contributing to or causing your fatigue.

3. Maintain an exercise routine

While exercise is an important factor in maintaining good physical health, it can also stabilise your mood and reduce cortisol levels, also known as the stress hormone. By maintaining a consistent exercise routine of at least 30 minutes of physical activity each day, you can help improve your mental and physical health, which in combination, help promote better quality sleep and help manage or even combat fatigue. However, exercise should be avoided at least two hours before bedtime as it releases endorphins, causing alertness.

4. Consider your diet

The foods you eat can play a major role in your energy levels. Maintaining a well-balanced diet rich in wholefoods. Carbohydrates provide glucose, which the body converts into energy, and protein assists with brain function and alertness.

Consider opting for foods with a low glycaemic index, as your body absorbs their sugars slowly, preventing the sudden slumps in energy that can occur after consuming refined starches and sugars. Low GI foods usually consist of proteins and healthy fats, including high-fibre vegetables, nuts and olive oil.

5. Watch your caffeine intake

A cup of coffee or an energy drink may provide a quick fix to low energy levels, but drinking too much can impact your sleep or cause you to develop a higher tolerance to caffeine. ‘Caffeine tolerance’ reduces the drug’s stimulant effects and may cause the body to experience withdrawal symptoms, including irritability, headaches, agitation and fatigue.

A gradual tapering of the amount of caffeine you consume will reduce your body’s tolerance and prevent the onset of withdrawal symptoms. Reducing or eliminating caffeine from your diet and increasing water consumption, along with increasing intake of fruits and vegetables, will help you maintain sufficient energy levels throughout the day.

6. Avoid alcohol

Alcohol can contribute to fatigue. Alcohol has a sedative quality that can increase tiredness, often resulting in night-time waking due to poor quality sleep. It can also increase the need to urinate at night, causing sleep disruption. In fact, 10 per cent of insomnia cases can be attributed to alcohol consumption.

Alcohol is also a known diuretic: it increases dehydration, which is a known energy thief. Reducing your alcohol intake is recommended.

Ultimately, it is important to consult your primary care provider if you are experiencing fatigue to assess your iron, electrolyte, glucose, and vitamin B12 levels, which can help determine a physical cause.

This article was written by Dr Andrew Thompson. Dr Thompson is the Medical Director at InstantScripts. Dr Thompson has nearly a decade of experience, including as an anaesthetist in the paediatrics, cardiology, trauma, and neurosurgery departments in hospitals.