Primary Care

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

Fight Fatigue


Updated 7/7/2023


There are simple ways to get an energy boost, from fruits and veggies, water and quality sleep


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


Fatigue is the last thing you want to deal with in your busy life. Lack of energy can decrease your daily productivity, affect your focus and interfere with quality sleep. Luckily, there are simple ways to get a wonderful energy boost.

Use food for fuel to fight fatigue


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. I advise all my patients to focus on consuming 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.


Power up with vitamins

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.

Always speak with your doctor before taking supplement. Find Doctors.

Perk up with hydration


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 an 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.


Related content: Can staying hydrated by drinking water really help you live longer?


Overcome fatigue with zzzzs, sleep matters


After focusing on these energy boosters, be sure to get at least seven to eight 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.
The bottom line: 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 an energy-booster including eating fruits and veggies, drinking enough water and getting quality sleep. You can do it!


If you have chronic fatigue that is impacting your life, you may need to see a doctor. Book now with a primary care provider.