How to boost your energy:

Do you sometimes feel like the ‘Energiser Bunny’ when his battery runs low? You might start the day strong, but by mid-afternoon, you can’t quite keep going and going.

We all feel tired from time-to-time. It comes with being a mum, working, looking after the household, commuting, getting everything done. Occasional tiredness is normal and our bodies generally recover quickly. But if fatigue sets-in, and lasts, it can be debilitating. It robs you of physical energy, mental sharpness and the 'get up and go' you need to enjoy life to the fullest.  

The good news is you can boost your physical and mental energy by making changes yourself to increase stamina, improve concentration and sustain motivation. 

Assuming your doctor has ruled out serious medical causes, here are four basic steps to start with to help you 'recharge your batteries'.

1.  Pace yourself

If you’re a go-getter, you probably like to keep going — but don’t risk overtaxing yourself. You can pace yourself and still get things done. For example, instead of burning through all your ‘battery life’ in two hours, spread it out among morning tasks, afternoon tasks, and evening activities — with rest and meals in between.

2.  Take a walk or a nap

There’s nothing more satisfying than a short power nap when you’re pooped out. However, if you have trouble sleeping at night, know that napping can make insomnia worse. If that’s the case for you, get moving instead. Get up and walk around the block, or just get up and move around. If you are not an insomniac, though, enjoy that 20- to 30-minute power nap.

3.  Skip most supplements

You may have heard about energy-boosting or ‘anti-ageing’ supplements. There is no evidence they work.

• DHEA - there is no evidence that DHEA offers any real benefits, and the side effects remain a question mark. You especially shouldn’t be buying it from ads in the back of a magazine, because you don’t know what’s in it.

• Iron - Iron only improves energy if you are clearly deficient, which a doctor can check with a blood test. Unless you are low in iron, you don’t need to take it — and getting too much iron can be harmful.

• B vitamins - it is true that B vitamins (B₁, B₂, B₆, B₁₂) help the body convert food into the form of energy that cells can burn, but taking more B vitamins doesn’t supercharge your cells. That’s a myth.

4.  Fuel up wisely

A sugary treat from the bakery delivers plenty of calories, but your body tends to metabolise them faster, and then you can end up with sinking blood sugar and fatigue. You’ll maintain a steadier energy level by eating lean protein and unrefined carbohydrates. Try low-fat yogurt with a sprinkling of nuts, raisins, and honey. Your body will take in the carb-fibre-protein mix more gradually.

Don’t skip meals, either. Your body needs a certain number of calories to get through the day’s work. It’s better to space your meals out so your body gets the nourishment it needs all through the day.