To maintain energy and prevent fatigue, adopting a healthy lifestyle is essential. This includes 7-8 hours of sleep nightly, a balanced diet, regular exercise, adequate hydration, and moderate alcohol consumption. Incorporate relaxation techniques such as meditation, saunas, and acupressure to alleviate stress.

Here are four common eating and drinking habits that often contribute to persistent tiredness:

Skipping breakfast

Skipping breakfast can slow metabolism, draining the body's energy and impairing cognitive focus. Rather than opting for sugary pastries that offer only a fleeting energy boost, a balanced breakfast is recommended.

Prioritize protein-rich foods such as eggs, Greek yogurt, or cottage cheese, paired with whole-grain bread or oats. Incorporating fruits and nuts further enhances nutritional value, offering sustained energy and prolonged satiety.

Excessive added sugar intake

While sugar offers an immediate energy surge, its effects are brief. A diet high in sugary snacks causes rapid blood sugar spikes, followed by sharp declines, resulting in fatigue. This sluggish feeling can also trigger further cravings. Opting for natural alternatives like fruits, nuts, and dates instead of processed sweets helps maintain stable energy levels.

Inadequate hydration

Given that the body is primarily water, even mild dehydration can lead to headaches, memory impairment, and difficulty concentrating. Forgetting to drink water frequently contributes to feelings of fatigue and sluggishness.

Adults should aim for 2-2,5 liters of water daily. Individuals engaged in exercise or intense physical activity may require more, based on their physiology and perspiration rate. Beyond plain water, healthy alternatives include lemon water, coconut water, and pure citrus juices.

Excessive caffeine intake

While caffeine promotes alertness, it can also disturb sleep patterns. Insufficient or poor-quality sleep commonly results in daytime fatigue. It is advisable to restrict caffeinated drinks after 14:00, opting for herbal tea in the evening instead.

Healthy adults should limit caffeine intake to a maximum of 400 mg daily, roughly equivalent to 3-4 brewed cups of coffee, a level generally considered safe. Pregnant or breastfeeding women should restrict their intake to under 200 mg per day. Enhancing coffee with cinnamon, selecting a light roast, and using paper filters can boost antioxidant benefits, support liver function, and mitigate health risks. It is best to avoid excessive sugar, artificial creamers, or saturated fats in caffeinated drinks.

By Le Nguyen (Source: Times of India)