6 Simple Steps to Reduce Fatigue

If you’re always tired, struggle to get out of bed in the morning, and often feel unmotivated, rest assured that you’re not alone.

Tiredness affects how we function, not just physically but also mentally and emotionally.  It can stop us from doing everyday tasks, leaving us unmotivated and with a real lack of energy to get through the day.

Learning what causes fatigue and how to boost your energy naturally through diet and lifestyle can help you start the day with a spring in your step.

What Causes Fatigue?

Although there are many causes of fatigue, quite often, it’s due to dietary and lifestyle factors. However, it can also be caused by an underlying illness or medical condition.

Here are some of the main causes of tiredness:

  • Sleep deprivation

Not getting enough quality sleep will affect your energy levels and make you feel tired and sluggish.

  • Stress

Whether from work, finances, or even family, long-term stress can push the adrenal glands into overdrive, and leave you feeling burnt out and exhausted.

  • Poor diet

Eating too much sugar and refined carbohydrates can give you a quick energy boost, which triggers your blood sugar levels to spike rapidly before coming crashing down, leaving you feeling tired again.

  • Not drinking enough water

When your cells are dehydrated, they do not work efficiently.  70% of your body is made up of water, so fluids need to be replaced throughout the day.

  • Lack of exercise

Our bodies are designed to move regularly.  This improves your brain health, helps to manage weight, and enables more oxygen and nutrients to get into your cells to produce energy.

5 Ways to Reduce Tiredness

  1. Create a good bedtime routine

Pay attention to what you eat and drink, and avoid going to bed feeling ‘stuffed’.  Try going to bed at the same time every night, and enjoy a relaxing bath with some aromatherapy oils, like lavender.

  1. Increase your intake of magnesium

This may help to regulate your mood, improve your sleep, and benefit blood sugar management. Great sources of this essential nutrient can be found in foods such as nuts, leafy greens, legumes, and seeds.

  1. Cut out sugar and refined carbohydrates

Sugar is found naturally in fruits, vegetables, dairy, grains, nuts, and seeds.  Instead, eat energy-boosting foods including fruits and vegetables. Wholegrains (like oats, brown rice, and millet), nuts and seeds, good sources of fats (such as oily fish, avocados and flaxseed oil), quality protein (think organic eggs, beans, lentils, and chickpeas) and superfoods such as maca and spirulina.

  1. Stay hydrated

Drink plenty of fluids, especially water. You can add lemon and even apple cider vinegar to filtered water, which can help your digestive system to improve nutrient absorption. The key is to drink regularly throughout the day.

  1. Move your body through daily exercise

Exercise may be the furthest thing from your mind when you’re feeling tired, but if can be one of the best ways to fight fatigue. Go outside for a walk, take a dance class, or join a gym. 

Bonus Point: Connect with people!

Social connections are really important for maintaining good health. As we age, social isolation can cause low mood and tiredness, so it can be helpful to try to socialise with friends, join a club, volunteer, or even find a new hobby. Get out of the house and mingle with other people - it’s beneficial for your energy levels, your health, and your mood.

Still feeling tired? It may be worth looking at your lifestyle to see which healthy changes you can make to boost your energy and feel your best.


CNM Health Coach South Africa has a 25-year track record of training successful natural therapy professionals. Their online Health Coach course offers full- and part-time study options, with 80% of their graduates currently practising as coaches. To find out more or book your place at their next Online Open Event, email [email protected], or visit www.thehealthcoach.co.za / www.naturopathy-uk.com.

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