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Expert shares top tips to fight fatigue

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When feeling “too tired” takes a toll: Expert shares top tips to fight fatigue

A new study has unveiled a worrying exhaustion crisis among UK adults, with many functioning at just over half (53%) of their potential energy levels.[i] This widespread fatigue is taking a significant toll on both the physical and mental well-being of a third of adults (31%), plus 37% have taken time off work due to feeling tired despite not being ill.

The research, commissioned by energy and focus brand Pro Plus®, highlights sleep deprivation (35%), stress (31%) and overthinking (25%) as the primary energy drains, leading to a national trend of burnout. A staggering 80% of participants reported symptoms that were negatively affecting their well-being and daily lives, including low motivation (34%), headaches (26%), and poor concentration (25%).

Young adults, particularly those aged 18-24 years, are at the forefront of this ‘exhaustion epidemic’, operating at a mere 43% of their energy potential. Unhealthy eating habits among this age group was reported as a key contributing factor that drained energy, highlighting a need for lifestyle changes.

Worryingly, many adults are relying on quick fixes for an energy surge; 40% admit to turning to sugary fizzy drinks for an immediate boost. But what’s the alternative?

Rob Hobson, award-winning, registered nutritionist and author with over 15 years’ experience, comments:

“Pro Plus®’ recent survey sheds light on a concerning exhaustion crisis. This widespread energy deficit isn’t just about feeling tired; it’s a deeper issue that significantly impacts overall well-being. 40% of UK adults say they are resorting to sugary fizzy drinks for a quick fix, which, while providing a brief surge in energy, can lead to longer-term health implications and energy crashes. It’s maybe not surprising that many (37%) feel compelled to take leave from work due to tiredness, a symptom that’s not necessarily linked to physical illness but indicative of the body’s cry for rest and better energy management. This low-energy epidemic calls for a more holistic approach to energy management.”

To help UK adults fight the effects of fatigue, Hobson shares his top six tips for sustained energy levels:

Eat a balanced breakfast: Starting your day with a nutrient-rich breakfast can greatly influence your energy levels and cognitive function. Go for a balanced mix of complex carbohydrates, proteins, and healthy fats—like oatmeal with almond butter and berries or whole-grain toast with eggs—to ensure a steady release of energy and prevent the common mid-morning slump. These choices help maintain even blood sugar levels, which is crucial for focus and mental clarity.”

Welcome the Sunshine: “Exposure to natural light is the most potent element influencing our circadian rhythms. Begin your day by either drawing back the curtains or taking a stroll outside. This practice is beneficial for numerous reasons. The presence of sunlight leads to a reduction in melatonin levels (sleep hormone) and increases the stimulating hormones norepinephrine and cortisol. Absorbing some sunshine signals your body that it’s time to start the day and become active.”

Stay Hydrated for Peak Performance: “Water is essential for brain function. Although it may seem obvious, Pro Plus®’ surveys show many of us aren’t drinking enough water. Even slight dehydration can impair energy, focus and memory. To stay hydrated, carry a water bottle throughout the day. Having a bottle within arm’s reach and taking regular sips can become as natural as checking your phone!”

Unprocess your life: “Unprocessed foods, such as whole grains, legumes, fruits, and vegetables, are nutrient dense and the key to sustaining energy levels due to their rich content of complex carbohydrates, high fibre, and balanced nutrients. These complex carbs and fibres ensure a slower digestion process and a gradual release of energy, helping to stabilise blood sugar levels and prevent the spikes and crashes associated with ultra-processed foods.”

Regular Exercise to Boost Energy: “Regular physical activity can significantly boost your energy levels and improve mental clarity. Activities like brisk walking, cycling, or yoga increase your heart rate, enhancing blood flow to the brain and muscles. This not only improves your physical health but also enhances mood and mental focus. Imagine your exercise routine as a daily ‘energy appointment’. It doesn’t have to be a marathon; even 30 minutes of activity like a brisk walk in the park or a quick yoga session at home can do wonders.”

Use Caffeine Strategically: “Caffeine, when used strategically, can be an effective tool to enhance alertness and concentration. Think of caffeine as your personal assistant for the brain – it’s there to give you a boost when you need it. Controlling your caffeine intake, through a high-quality supplement, can offer a more balanced energy boost compared to the fleeting lift provided by sugary drinks. This can be especially useful during work hours or when you need to focus on demanding tasks.”

New Pro Plus® Fizz is a healthier energy supplement alternative in a convenient effervescent tablet that is designed to be dissolved in water. Pro Plus® Fizz combines natural stimulants, like caffeine and guarana extract, with vitamins B2, B6, and B12, and Ginseng. This blend of ingredients offers a balanced energy boost, supporting mental performance and sustaining energy levels without the downsides of sugar-induced highs and lows. Available to buy at Amazon.

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