How To Sustain Energy All Day Long

Fatigue and lack of energy is a common complaint among most of us. It is sometimes attributed to leading extremely busy lives and having too much on our plate to contend with. Not many may actually know that it is not the busy part of our lives that contribute to tiredness; instead it is our attitude to life, sleep, diet and lifestyle which can sap our energy or keep us upbeat and energetic throughout the day.

To keep our energy levels high throughout the day it is important to change our habits and a consistent and disciplined approach can be extremely rewarding.

Let us look at the three most important factors which influence energy levels – diet, lifestyle and attitude.



  • Eating habits and most importantly eating right is crucial to keep energy levels consistent. It is time to check if the food you eat is packed with nutrition or is falling short in some way? A meal that lacks nutrition and is imbalanced can leave us tired and sleepy. Eating habits exert a powerful influence on our energy levels throughout the day.
  • Are you well hydrated? If you do not consume enough fluids, you could feel tired and confused.
  • Breakfast is the most important meal and should be eaten at any cost. Those who skip breakfast may end up feeling stressed and fatigued. Research has pointed out that those who eat breakfast feel upbeat both physically and emotionally.
  • Include more fibre in your diet. Have smaller and lighter meals throughout the day at least every three to four hours, for you could feel sleepy after a really big sized meal.
  • Consume Omega-3s as it is food for the brain and helps keep you mentally alert. Omega-3s are found in abundance in fatty fish such as salmon and tuna. Walnuts also contain Omega-3 in abundance.
  • Drink adequate water or fluids. It is very important to stay hydrated. Lack of adequate fluids in the body can cause fatigue as it hampers the flow of energy fuelling nutrients throughout the body. You could increase fluid intake by drinking adequate water and also eating fruits and vegetables, which have high water content like oranges, grapefruits, watermelon, cucumber and carrots. Sip water throughout the day to keep energy levels high. It helps in flushing out toxins and energizes the body. Keep a bottle of water next to you and keep sipping frequently to keep your body well hydrated and energetic.
  • Reduce caffeine intake as it can dehydrate the body. Stay away from sugar laden foods and carbohydrates as they can cause you to feel heavy, sleepy and tired.


  • Regular physical activity at least four times a week for 30 minutes each time, is important to stay fit, healthy and energetic. Exercise boosts our immune system and also causes the release of endorphins, which are the feel-good hormones. This keeps us emotionally healthy and energetic.
  • Further, at the workplace if your job involves sitting around at the computer for long hours you could begin to feel tired and sleepy. As a remedy for this, you could pause every now and then stretch your body, take a small walk and move around. Deep breaths can also help you feel refreshed and rejuvenated.
  • To break the monotony you could read something interesting in the lunch hour or chat with a colleague and enjoy some laughter to perk up your spirits for the rest of the day.
  • Get adequate sleep at least 7 hours every night. Sleep restores and repairs the body, lack of it can cause extreme fatigue. It is also important to maintain a consistent sleep schedule.


It is all about keeping positive at all times to motivate ourselves to remain upbeat. Even when the chips are down, being hopeful and optimistic can keep our minds focused on actionables than dwell on problems. Negative attitude is energy sapping so it is always good to consciously keep the spirits up.

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