1. Take a good quality multivitamin at breakfast, lunch and/or dinner: For best results, look for multivitamins and all other supplement products that are free of additives.
2. Avoid eating too many carbohydrates at lunch: Also, be sure to have some protein with your meal. And ditch the sugary snacks - they will just cause you to crash later on.
3. Always keep water at your desk: Dehydration is a very common cause of fatigue and headaches. But be sure to avoid drinking water out of plastic bottles, as this leaches hormone disrupting chemicals. Dehydration can also cause us to reach for a snack instead of a thirst-quenching beverage. So get plenty of water!
4. Adaptogenic herbs, like rhodiola, ginseng or licorice, can increase vitality: This helps if the cause of your fatigue is ongoing stress or overwork. Your adrenal glands are commonly referred to as your stress glands because they release adrenalin and cortisol when you are in stressful situations. Over long periods of stress or overwork, they can become strained or lead to burnout, which is why herbs to support their function can be beneficial to increase your energy reserves and put a bounce back in your step.
5. Take a vitamin B complex and 100 to 200 mg of coenzyme Q10 with your lunch: They not only boost energy but also help the body to adapt to stress and support healthy heart and adrenal function.
6. Ditch the java for a cup of green tea: Green tea is a better alternative to the caffeine in coffee or tea and it actually has a calming amino acid called theanine, which is known to support relaxation during times of stress without causing drowsiness.
7. Get seven-and-a-half to nine hours of sleep per night: Undersleeping is just as harmful as oversleeping. If you find that you consistently need more than nine hours of sleep per night, a trip to your doctor's office for some simple blood tests to evaluate causes of fatigue may be worthwhile. Ask for an assessment of your thyroid to rule out hypothyroidism.
8. Check your iron levels: If you find that your fatigue is increasing, you may want to ask your doctor to check your levels of ferritin (the storage form of iron). Optimal levels should be close to 70 in women and 100 in men. Low levels of iron are associated with fatigue, hypothyroidism, decreased athletic performance, ADD/ADHD, restless leg syndrome and even hair loss.
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