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5 tips to combat fatigue

A good night’s sleep consisting of 7-8 hours’ sleep should prepare us for the day ahead but, as we know, this isn’t always the case! One of the most common causes of fatigue and waking unrefreshed is sleep apnoea. If your fatigue is really affecting the quality of your life, it is vital you have an assessment for this condition. If sleep apnoea or some other medical condition, such as anaemia or a thyroid disorder has been excluded, cardiologist <a href="http://www.drrosswalker.com/">Dr Ross Walker</a> recommends these five tips for easing fatigue. 1. Cut the caffeine Your day should begin when you get out of bed – not when you’ve had your coffee. While coffee can be the pick-me-up you need to start your morning, you shouldn’t need it. If you’re feeling fatigued you might need to cut out the caffeine. Rather than going cold turkey, and experiencing those awful headaches, try to gradually cut back on your caffeine intake. 2. Supplementation If you’re getting enough sleep, exercising, eating well, and cutting out the caffeine but still feeling fatigued you might need to bring in a little help. Ubiquinol is a powerful antioxidant, that is vital to providing energy and relieving the body from oxidative stress. Ubiquinol is also found naturally in our bodies, but unfortunately depletes in levels after the age of 30, so it’s worth discussing supplementation with your healthcare practitioner. 3. Move it While you might feel tired and worn out after a brisk walk or a swim, you’ll feel more energised in the long run. Many people think exercise can cause fatigue, but there are numerous studies that indicate exercise actually boosts energy and increases the efficiency of your muscles, lungs and heart. 4. Eat well When refuelling your car, you fill it to the top – not with the bare minimum to get you down the road – so why would you do that to your body? While sugary foods can give you an immediate boost, your energy will soon run out and you’ll be left feeling tired and hungry. Food is fuel to your body which is why it’s important to nourish yourself with natural and healthy foods to ensure you have a full tank, and run like a well-oiled engine. 5. De-stress Finally, fatigue may actually be a result of ongoing stress. Meditation, yoga, spending time with friends and family, and listening to music are calming activities that help minimise stress and, in the long term, fight off fatigue. Consult your healthcare practitioner to find out which supplement is right for you. Always read the label. Use only as directed. Image: Getty

Body

5 energising alternatives to coffee

By Erin Young, founder of <a href="http://www.zengreentea.com.au/" target="_blank">boutique Australian tea company Zen Green Tea</a> that specialises in premium matcha green tea powder. A steamy mug of coffee in the morning is a perfectly acceptable practice and delivers caffeine in moderation that most people can easily process. With the hustle and bustle of modern living it seems people are reaching for the coffee pot time and time again throughout the day and they are starting to notice the unwanted health effects including mineral deficiency, disrupted sleep and high cortisol levels. 1. Water A large number of people do not know that a major symptom of dehydration is fatigue. Often when you are feeling tired, have a head ache or cannot concentrate you are actually just dehydrated. Most people do not drink their daily recommended level of two litres of water per day and only drink when they are thirsty which is a symptom that usually appears last after fatigue. Without sufficient hydration, bodies can experience more muscle soreness, the need for longer recovery times and less desire to push oneself – in short, dehydration can make you feel less motivated to achieve at any activity. One study of athletes found after limiting fluids for 15 hours, 92 per cent felt tired, had lapses in memory and difficulty concentrating. When dehydrated, the fluid loss causes a drop in blood volume, which makes the heart work harder to push oxygen and nutrients through the bloodstream to the brain, skin, and muscles. 2. Matcha green tea When you drink matcha you receive an incredibly high level of antioxidants, vitamins and minerals as well as a long and steady release of caffeine which, unlike coffee, does not leave you with the “jitters”, energy slumps or sleepless nights. With matcha, the caffeine is absorbed and released slowly by the body over a period of six to eight hours. This means that it provides a sustainable energy boost without the rapid 30-minute spike, slump, and jitters associated with coffee. In addition, teais the only plant that makes the amino acid theanine. Theanine is known for its ability to increase alpha waves in the brain and promote calmness and alert concentration, giving drinker a “Zen” state. Controlled experiments have shown that theanine has a positive effect on the mind and improves memory by increasing dopamine levels. Additionally, the alpha brain waves increase 40 minutes after a person consumes theanine, making this a great drink for students or professionals. You can buy matcha tea from the <a href="http://www.zengreentea.com.au/" target="_blank">Zen Green Tea website</a>. 3. Green smoothie/juice Introducing more greens into your diet can often see a dramatic boost in your energy levels from all the nutrients and antioxidants. Start your morning or afternoon with a green juice – kale, cucumber, celery, parsley, mint and half a green apple and you’ll notice your energy levels rising as well as other great effects including glowing skin. For an added energy kick you could add in a superfood supplement like spirulina, barley greens or matcha green tea powder. 4. Turmeric tea Turmeric tea has been used for hundreds of years in India for its <a href="/health/mind/2015/12/health-benefits-of-turmeric/" target="_blank">many health benefits.</a> Known for its strong taste and golden colour, the vitamins in turmeric tea not only support energy levels — there are even studies to suggest turmeric can strengthen your immune system. 5. Dandelion root coffee Dandelion root coffee is a popular solution for those who love the taste of coffee but are looking to reduce their caffeine consumption. This “coffee” is actually a naturally caffeine-free herbal tea made from the root of dandelion flowers — it contains calcium and magnesium, which are both needed in energy production. What’s your favourite beverage to drink of a morning? Let us know in the comments below. Related links: <a href="/health/mind/2016/06/trick-to-make-you-a-morning-person/">The 4 tricks guaranteed to make you a morning person</a> <a href="/health/body/2016/06/herbal-remedies-to-beat-insomnia/">3 herbal remedies to beat insomnia</a> <a href="/finance/insurance/2016/06/10-foods-to-help-you-get-to-sleep/">10 foods to help you get to sleep</a>

Body

7 tricks to stay energised WITHOUT coffee

There’s no need to rely on coffee to stay energised through the day. Here are seven ways to say alert without reaching for another cup of caffeine. Don’t skip breakfast – If you’re hungry at lunch you’re much more likely to overeat and choose the wrong foods. This means you’re more likely to crash in the afternoon. Drink more water – When you are dehydrated, your kidneys cannot eliminate toxins as effectively, which means your body won’t function at its optimum level. Eat some protein – Lean protein foods help slow digestion and keep you feeling fuller for longer. Supplement your diet – Most people don’t get enough magnesium in their diets. Magnesium supplements can help break down glucose into energy. Exercise even if you’re tired – It’s the last thing you want to do but even just 20 minutes of exercise can boost endorphins which will give you that extra energy. Detox your body – When toxins build up in your body it stops working as efficiently. Give your body a full detox every so often so it can reboot and restart. Only have one coffee – If you HAVE to have a cuppa of coffee, stick to a daily limit of one. More than a cup can dehydrate you and zap energy.

Caring

5 energising ways to eat toast

Toast is one of those breakfast foods that always hits the spot. The only problem is, it’s hard to get creative so early in the morning. That’s where we come in. We’ve got five toppings you can add to your toast that will not only delight your tastebuds, they’ll give you loads of energy for the day ahead. Bring on breakfast!Ricotta cheese, honey and pearDeliciously sweet with the soft crunch of pear on top.Smoked salmon, cucumber and cream cheeseLuxurious and just a little bit fancy, this would make an excellent option as a light lunch as well.Goat’s cheese, strawberries with balsamic vinegarSlice the strawberries into a bowl and pour a little balsamic vinegar over them. Then heap them on top of the toast spread with goat’s cheese.Peanut butter, banana and chia seedsGiving the classic a bit of a crunchy twist.Avocado, olive oil and feta cheeseThinly slice half an avocado, then crumble over some feta cheese. Drizzle a little olive oil to taste. Perfection.<a href="/lifestyle/food-wine/2014/10/summer-recipe-avocado-and-beetroot-salad/" target="_blank">You'll love our recipe for avocado and beetroot salad.</a>

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