Healthy Lifestyle

Too tired for exercise? Here’s how to fight fatigue

Fight Fatigue

By Shantala Sonnad, MD, Nuvance Health Medical Practice – Lagrange Primary Care


With our busy lives, fatigue is the last thing we want to deal with. A lack of energy can decrease our daily productivity, affect our focus and interfere with quality sleep. Luckily, there are some simple ways we can get that wonderful energy boost.

Food for fuel

A diet heavy in fruits and vegetables is crucial for maintaining energy. A diversity of plants throughout your day is the key to providing numerous essential vitamins and minerals, so I advise all my patients to focus on getting eight fruits and veggies daily. For example, bananas, kiwis, apples, edamame and lentils have some of the most diverse vitamins and minerals, packing you with that desired energy boost midday.

Vitamin Power

In addition to healthy foods, there are some great over-the-counter vitamins that can help keep that pep in our step:
  • Turmeric can decrease joint aches and improve mobility.
  • Vitamin B12 helps turn food into fuel and therefore increases our energy.
  • Vitamin D3 influences cell growth, strengthens bones and improves immunity, which can help protect us from COVID-19.

Hydrated and happy

Probably the most important way to keep your energy up throughout the day is through hydration. Dehydration can slow our bodily functions, leading to headaches, lightheadedness and overall decrease in energy. We should drink half our body weight in ounces every day, or up to 100 ounces daily. And I mean water, not diet soda, juices or sugary drinks.

Sleep matters

After focusing on these energy boosters, be sure to get at least 7-8 hours of sleep. Set a bedtime routine and stick with it. Avoid screen time before bed, daytime naps and too much caffeine if you can.
In conclusion, dealing with frequent low energy can sometimes be one of the most challenging health issues people can have and can keep you from achieving your wellness goals. If you wake up tired, or experience an afternoon slump, try one of my healthier energy-boosting options above. You can do it!


Dr. Sonnad is a family medicine physician in LaGrange, NY, who embraces a healthy plant-based and physically active lifestyle. Nuvance Health offers primary care in locations close to home and via telemedicine. You can search for a primary care provider near you here or learn more about primary care services here.

Shantala Sonnad, MD