Easy Ways to Counteract Fatigue

Get the balance right

Eat Low GI foods.

The theory behind the Glycaemic Index is that foods with a low GI value slowly release sugar into the blood, providing you with a steady supply of energy, leaving you feeling satisfied longer so that you're less likely to snack. In contrast, foods with a high GI value cause a rapid - but short-lived - rise in blood sugar. This leaves you lacking in energy and feeling hungry within a short time, with the result that you end up reaching for a snack. If this pattern is frequently repeated, you're likely to gain weight as a result of constantly overeating.

Low GI foods – foods to eat more of (with a GI below 55) include peanuts, low fat yoghurt, milk, cherries, apples and pears, porridge, baked beans, wholemeal bread and pasta and milk chocolate.

High GI foods – foods to eat less of (with a GI above 70) include potatoes as mash, chips and baked. White bread, rice krispies, cocopops, cornflakes and puffed wheat, jelly beans, parsnip and rice cakes.

Energise yourself with just 30 minutes of exercise per day

According to a recent government survey, only 25% of women and 37% of men in the UK meet the government target of 30 minutes of exercise each day. People who are physically active reduce their risk of developing major chronic diseases, such as coronary heart disease, stroke and type 2 diabetes, by up to 50% and the risk of premature death by about 20% to 30%.

People who take regular moderate exercise are also less likely to suffer from disturbed sleep and also experience an increase in the levels of confidence and general health. This can also help to increase feelings of energy and vitality.

Drink plenty of water

You might ask "What's so important about water. I know I drink it everyday. It's just common sense". The average person's body is made up 60% to 70% of water. This fact alone should tell you how important it is.

However, studies have recently concluded that the average person in most western countries does not drink enough water. This can have both short and long term effects on the body.

Most people should drink at least 7 to 10 average sized glasses of water each day. People often think that drinking cups of tea or coffee makes up for not drinking water. This is incorrect. Instead of quenching your thirst these drinks can actually make you feel more thirsty.

Get a good nights sleep

Many people suffer from sleeping disorders. Whether unable to fall asleep or to stay asleep and enjoy uninterrupted sleep, insomnia can be disruptive to a healthy life. Insomnia is difficult to define because everyone has different sleep requirements.

Ageing can bring with it sleeplessness. Emotional stress, worry or exhaustion can also contribute to an inability to get a good nights rest. Then there are also the physical aspects: excess caffeine, alcohol and drugs, pain, food allergies, sleeping in a stuffy room, all are factors which should be looked at as possible reasons for sleep problems.

Relax & De-stress

Learning to relax and de-stress is not an instantaneous process, first you have to accept that stress is your own internal response to the environment, circumstances or situations in your day to day life, which often manifest as ill-temper, lack of patience and also physical symptoms such as headaches and tiredness.

By far the deepest and most direct route to relaxation is meditation. It is no accident that for over two thousand years many have used meditation to achieve deep relaxation. However by just taking 10 minutes each day to just sit in a comfortable place with no distractions and try to clear your mind can begin to help you to unwind.

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