Here is my seven-day plan to fight fatigue and help keep your battery charged all day long.
- Day 1: No simple carbs before noon. Many people start their day with simple carbs such as sugary cereals, baked goods or fattening coffee drinks like caramel lattes. The problem is, simple carbs give you a quick high, but then you crash quickly. To avoid simple carb energy spikes, focus on having only protein for breakfast. Try a protein shake or some eggs with turkey bacon.
- Day 2: Introduce high-fiber, high-protein snacks. Healthy snacking keeps your blood sugar regulated so you’ll maintain energy levels and a healthy waistline. Fiber and protein are a winning combo since protein gives you energy and fiber helps make the energy last. For a great mid-morning or afternoon snack, reach for dried peas; they’re crunchy and contain no sugar or fat like chips do. A quarter cup provides 3g fiber and 6g protein. As an alternative, eat pistachios, a rich source of protein, antioxidants and other nutrients.
- Day 3: Take a multivitamin for energy. Multivitamins contain key nutrients to support overall health and keep your immune system strong so you can fight off illness. (You may want to discuss with your doctor.)
- Day 4: Take 5-HTP to improve sleep. Everyone’s goal should be to get seven to eight hours of restorative sleep. If you struggle with getting enough Zs, try taking 5-HTP (5-Hydroxtryptophan), which may help boost serotonin levels to aid sleep; 5-HTP is an amino acid found in low amounts in foods like turkey and bananas. It's available over the counter at drug stores.
- Day 5: Zero In on hydration. Your body is a machine made up of two-thirds of water. Even slight dehydration can leave you feeling lethargic.
- Day 6: Walk at least 10 minutes a day. It may seem counterintuitive to walk when you feel tired, but physical activity increases your energy level for up to two hours. Walk the stairs at work, stroll on your lunch break -- however you can squeeze it in. Just make sure to walk every day. You can start with just 10 minutes and try to work up to 30 minutes or even an hour per day. This will make a huge difference in your energy level as well as your overall sense of well-being.
- Day 7: One-minute breathing exercise. Improve physical and mental activity by practicing deep breathing from your abdomen to get rid of stress. You can even do this while you’re getting in your daily walk.
More Answers from Mehmet Oz, MD