You’ve perservered over the year on the diet and fitness regime, and once upon a time you were in the Zone. it felt good.

Then the festive season came along, and now you’re eating anything you see, exercise time made way for errands, obligations and socials, and you are feeling less energized than ever.

Besides, you can’t remember where you kept your running shoes, your yoga mat is kind of dusty and your swim-goggles are sitting around somewhere getting sticky.

Don’t fret! It happens to the best of us. The good news is that you are reading this article, and are taking the first steps into being your best self again!

Fail, but do not fail to try again!

Success is not final, failure is not fatal: it is the courage to continue that counts.- Winston Churchill

1. First of all it’s important to rule out medical problems.

Many conditions and infections can cause fatigue and tiredness, and if you are unsure, it may be a good idea to check with your family doctor if this may be the cause to your lack of energy. With this in check, we can move on to the other points…

2. Drink plenty of clear water, the commonly forgotten juice of life.

Dehydration can cause headaches and tiredness, and simply having a water bottle with you can remind you to sip water constantly, and helps make sure you’re drinking enough throughout the day.

The body requires 1.9 litres of water a day for healthy functioning. That’s 7 and a half 250ml glasses of water a day. I myself am clearly under-drinking, and admit to getting tired in the afternoons until the penny drops and I go grab a fresh cool glass of water. Almost instantly I feel refreshed.

An idea will be to drink a large glass of water upon getting out of bed, again mid morning, during lunch, mid afternoon, with your dinner, and additionally finishing a 750ml bottle of water by sipping during the day.

3. Check your diet

Are you having enough oily fish? Are you taking too much salt? Are you piling up on “hidden sugars” without realising? Have a chat with your dietician or family doctor to talk about your nutrition, which can have a huge impact on your health and energy levels.

4. Are you getting enough sunshine?

Too much sunshine can burn the skin and lead to skin cancer. However, we also require a certain amount of sunshine to be able to make vitamin D. Low levels can cause tiredness and vague aches and pains.

Especially for office workers, it is essential to get at least 15 minutes of noon time sunlight on bare skin a day. For darker skinned people it can range from an hour to several hours. It is those with darker skin that are therefore more prone to being vitamin D deficient.

5. Get enough rest!

The adult human requires 7-9 hours of sleep a night. If not, you’re going to feel lethargic and less able to concentrate. Moreover, studies have now shown that getting less than 7 and more than 9 hours of sleep a night is associated with death from all causes, including cardiovascular disease, diabetes and respiratory disease. Establishing a good sleep routine is paramount to ensuring you have enough energy to excel in daily life, as well as in your fitness goals.

6. Get moving!

The best way to get moving get moving! With everything however, small chunks may be more manageable, and they do add up to big things!

I’ve recently started doing the 7 minute work out, which is a scientifically proven way to gain as much benefit from as short a work out as possible. I’m definitely feeling the benefits, and am now doing this three times a week to break out a sweat before my shower. 7 minutes is too short a time to make excuses for.

7. Think positive!

The power of positive thinking is not a force to be reckoned with. For those who can’t seem to find that alleged endorphin rush during exercise, tell yourself, “This workout feels good!” And eventually you will start to truly believe it!

Believe you can do it. Enjoy life!

Dr Cheryl Kam
MBBS (King’s College London)
BSc (Imperial College London)
Complete Healthcare International

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