Do you find you’re often tired? Struggling to focus on that task at work? Are your friends fed up with your constant excuses about why you can’t see them in the evenings?

Physical and mental fatigue can have a negative impact on all aspects of your life. Often, no medical intervention is necessary – a simple change of lifestyle is all you need. Here are eight habits you can implement today for more energy and improved vitality.

1. Get enough sleep

Lack of sleep is the leading cause of fatigue (for non-medically-related fatigue, of course). According to Mayo Clinic, adults need at least 7 – 9 hours a night. Any less and your mental and physical performance is affected.

2. Eat the right foods

All food provides the body with energy, but certain foods only provide a quick ‘pick-me-up’. Rather choose foods that provide sustainable energy throughout the day. These include bananas, fatty fish, brown rice, sweet potatoes, eggs, apples and yoghurt to name a few.

3. Hydrate, hydrate, hydrate!

Water doesn’t necessarily giveyou energy, but the lack of it leads to dehydration which in turn causes fatigue. Even mild dehydration can drain your energy. Besides, water is life. Literally. Without it your body can’t function. It keeps everything running as it should and removes your body of waste. The amount of water you actually need depends on your weight, physical activity, your environment and your current health. But a general rule of thumb is eight glasses a day.

4. Get your daily dose of exercise

 The benefits of exercise are endless. Not only does regular exercise assist weight management and improves your health, but exercise raises your heart rate and gets your blood pumping which in turn sends more oxygen to your brain, heart and other muscles. Exercise also increases your endorphin levels. It’s not called the ‘runner’s high’ for nothing! On top of this, you’ll sleep better after a good workout. (See point 1)

5. Control stress

Stress saps your energy. While it’s not easy to eliminate stress from your life, there are ways to manage it. Seeking assistance from a professional, meditation, exercise, or a good chat with a friend goes a long way to minimise stress and energise the body, mind and soul.

6. Limit alcohol and avoid smoking

You might want to rethink that night cap before bed. While alcohol does have a sedative affect, it also affects the quality of sleep. And drinking during the day can make you feel lethargic, so together, it’s a recipe for fatigue.  

Smoking can also lead to extreme tiredness due to the increased brain activity which can cause insomnia. On top of this, smokers have a lowered lung capacity which means less oxygen to the brain and other muscles, resulting in fatigue.

7. Be caffeine-wise

Caffeine is a great stimulant and, for some, a much-needed kick-start to the day. But take it wisely. It can keep you awake if consumed too late in the day. Research suggests avoiding caffeine at least seven hours before going to bed, otherwise it can affect sleep.

8. Do what you love

Nothing gives an energy boost like doing something you are passionate about. Doing something begrudgingly that you really don’t enjoy is incredibly draining. In contrast, spending time on activities you love activates the pleasure centres in your brain, making you happy and as a result is remarkably energising.

Need an added boost?

Infused withPaullinia Cupana,Kaizen Energy & Vitality Tea (link to tea page)is specially formulated to support and increase energy and vitality.  Also known as Guarana, this herb is known for its powerful abilities as an effective stimulant and is used to help improve energy levels, enhance physical performance, and reduce mental and physical fatigue.

Guarana is a great source of caffeine (it has twice the account coffee does), which helps you maintain focus and mental energy. It has also been used to boost physical performance for centuries.Caffeine works by stimulating the neurotransmitters in the central nervous system, which in turn affects the brain, heart, and muscles. In addition, guarana also contains the stimulants theophylline and theobromine.