Advertising
Advertising

20 Healthy Breakfasts Under 400 Calories For Mornings On The Run

20 Healthy Breakfasts Under 400 Calories For Mornings On The Run

It’s long been said that breakfast is the most important meal of the day, and whether you consider that to be true or not, it’s still worth pointing out that any morning food choices involving complex carbohydrates plus a generous helping of protein can give you a boost in brainpower, keep you fuller for longer, and prevent you from overeating later on.

Everyone is busy these days, and there’s never enough time to prepare elaborate breakfasts before heading off to work or school. So, with that said, here are 20 nutritious and easy breakfast ideas you can whip up in as little as a few minutes to help start your day off on the right foot.

(Please keep in mind that calorie counts will vary depending on the type, brand, and serving size that you choose to incorporate into any of the following recipes.)

1. Greek yogurt with apple slices, granola, and cinnamon (327 calories)

    Plain Greek yogurt is packed with protein to keep you full while offering a nice dose of calcium to keep your bones, heart, and muscles healthy. Adding some crunchy granola and fresh apple slices will give you the boost of energy that you need in the morning. Make sure to use plain granola without any added sugar!

    Ingredients:

    • 1/2 cup plain Greek yogurt (95 calories)
    • 1/3 cup granola (110 calories)
    • 1 apple, sliced (116 calories)
    • 1 teaspoon ground cinnamon (6 calories)

    Directions:

    Scoop the Greek yogurt into a bowl and crumble the granola over top of it. Add your slices of apple and sprinkle the cinnamon over it to finish it off.

    2. Whole grain oat bran with vanilla whey protein powder and blueberries (280 calories)

      Oats are a complex carbohydrate that are great for the heart, and oat bran in particular is very high in fiber, which is great for digestion and for staying full. You can add vanilla protein powder for a better-tasting bowl that will keep you full until lunch time, topping it off with antioxidant-rich blueberries for some added sweetness.

      Ingredients:

      • 1/2 cup plain oat bran (118 calories)
      • 1 scoop vanilla protein whey protein isolate powder (120 calories)
      • 1/2 cup fresh or defrosted frozen blueberries (42 calories)

      Directions:

      Cook the oat bran in the microwave with water according to the directions given on the packaging (generally 2 to 3 minutes on high). When cooked, stir in the protein powder until fully combined. Top with blueberries.

      3. Rye toast with avocado slices and fried eggs (385 calories)

        Avocados are one of the healthiest sources of fat and are loaded with filling fiber too. An egg will give you some nutritious protein to fill you up as well, while rye toast will give you the carb-induced energy punch you need to make your morning awesome.

        Ingredients:

        • 2 pieces rye bread (165 calories)
        • 1/3 ripe avocado, sliced (76 calories)
        • 2 eggs (144)
        • Fresh pepper (optional)

        Directions:

        Toast the bread while you spray a pan with nonstick cooking spray to fry the eggs over medium to medium-high heat until they’re just how you like them (over easy, sunny side up, etc.). Place the slices of avocado on the toast and optionally spread them with a knife like you would with butter. Top each piece with an egg and optionally add some pepper.

        4. Banana and ginger smoothie (312 calories)

          If you’re someone who suffers from digestive problems in the early hours, the ginger in this morning smoothie may help soothe an upset stomach or heartburn. You’ll also get a blast of filling protein from the yogurt and some mood-boosting energy from the banana.

          Ingredients:

          Advertising

          • 1 ripe banana (121 calories)
          • 3/4 cup plain Greek yogurt (130 calories)
          • 1 tablespoon honey (60 calories)
          • 1/2 teaspoon freshly grated ginger (1 calorie)
          • Ice cubes (optional)
          • Water (optional)

          Directions:

          Place all ingredients in a blender and blend until smooth. Add optional ice cubes and/or water to get the texture that you want.

          5. Egg, cheddar, and turkey bacon breakfast wrap (345 calories)

            You can get a full helping of lean protein and healthy fat from an egg, some turkey bacon, and a bit of cheese–but you’ll need some carbs and fiber to balance it out. Choosing a whole grain tortilla will give you that boost of energy while still keeping your calories low.

            Ingredients:

            • 1 small whole grain tortilla (90 calories)
            • 1 egg, scrambled or hard boiled (72 calories)
            • 2 pieces turkey bacon (70 calories)
            • 1 slice cheddar cheese (113 calories)

            Directions:

            Add the cheese to the tortilla followed by the turkey bacon and the scrambled egg (or slices of hard boiled egg). Roll it up and enjoy.

            6. Whole grain English muffin with smoked salmon (280 calories)

              Wild salmon is one of the richest sources of omega-3 fatty acids, which is excellent for your brain and heart health. It’s also a great source of protein too, which will keep you full throughout the morning. Add some cheese for some extra protein and flavor, with a whole grain English muffin for fiber and energizing carbs.

              Ingredients:

              • 1 whole grain English muffin (134 calories)
              • 2 wedges light Laughing Cow Cheese (50 calories)
              • 6 slices smoked salmon (96 calories)

              Directions:

              Toast the muffin and then spread the cheese on each piece using a knife. Top each piece with three slices of salmon.

              7. Healthy homemade trail mix (341 calories)

                For a serious morning on the run, make this homemade trail mix (in a larger batch) the night before to grab it and reap the benefits of the healthy fat, protein, vitamins, and minerals that these nuts and seeds have to offer. The cranberries will give you an added carb boost and the coconut flakes are another excellent source of healthy fat. Remember to choose nuts and seeds without any added oils, salt, or sweetener.

                Ingredients:

                • 1/8 cup raw almonds (80 calories)
                • 1/8 cup cashews (95 calories)
                • 1/8 cup walnuts (96 calories)
                • 1 tablespoon sunflower seeds (16 calories)
                • 1/8 cup dried cranberries (49 calories)
                • 1/8 cup unsweetened coconut flakes (5 calories)

                Directions:

                Mix all ingredients together in a bowl, a container, or a bag. You can multiply each ingredient portion listed above by five to have enough for every weekday.

                8. Cottage cheese with orange slices and grapes (243 calories)

                  Like Greek yogurt, cottage cheese is an excellent source of protein that will keep you full until lunch. It’s also packed with calcium for great bone and muscle health. Oranges are an excellent source of vitamin C, while grapes offer up a range of vitamins and minerals to support your brain, heart, muscles, and overall health.

                  Ingredients:

                  • 3/4 cup full-fat cottage cheese (165 calories)
                  • 1 Mandarin orange, peeled into slices (47 calories)
                  • 1/2 cup grapes (31 calories)

                  Directions:

                  Advertising

                  Scoop the cottage cheese into a bowl or a container and top with orange slices and grapes.

                  9. Quinoa with fresh berries (369 calories)

                    Quinoa is a healthy ancient grain that happens to be a great complex carb choice for gluten-free people. Switch your regular oatmeal out for it and add some kefir milk for a nice probiotic component with fresh berries full of fiber, antioxidants, vitamins, and minerals.

                    Ingredients:

                    • 3/4 cup quinoa, cooked (166 calories)
                    • 2/3 cup strawberries, whole or sliced (35 calories)
                    • 2/3 cup blueberries (56 calories)
                    • 1/2 cup kefir milk (60 calories)
                    • 1 tablespoon pure maple syrup (52 calories)

                    Directions:

                    Cook the quinoa according to the directions on the packaging. Stir in the kefir milk and maple syrup before topping it with the berries.

                    10. Veggie omelette (400 calories)

                      Egg whites are really one of the most perfect sources of lean protein you can get, and the yolk is jam-packed with nutrients too. Add some cheese for some more protein (plus calcium), and then choose brightly colored raw vegetables like bell peppers and red onions to add some fiber and a bit of a carb boost.

                      Ingredients:

                      • 2 eggs (144 calories)
                      • 1/3 cup cheese, shredded (120 calories)
                      • 1/8 cup green bell pepper, chopped (4 calories)
                      • 1/8 cup red bell pepper, chopped (6 calories)
                      • 1/8 cup mushrooms, sliced (5 calories)
                      • 1/8 cup, red onion, chopped (8 calories)
                      • 2 teaspoons unsalted butter (68 calories)
                      • salt and pepper to taste

                      Directions:

                      Optionally cook the veggies in a pan on the stove first, or keep them raw. Whisk the eggs in a bowl until fully mixed and add some salt and pepper if you like. Place a skillet over medium-high eat, coat it with the butter until it melts, and then add the egg mixture. The eggs should cook in 1 to 2 minutes. You should gently push and drag it around to help it cook all the way. Add the cheese and veggies in the center of the cooked eggs, fold it in half and serve.

                      11. Green citrus energy smoothie (390 calories)

                        Spinach is one of the best sources of vitamin K, vitamin A, and lots of other vitamins and minerals that will nourish your body. For a smoothie that keeps you full, adding vegan-friendly hemp protein will balance out all the energizing natural sugars from the citrus fruits you’ll add in there as well. And for some added fiber plus healthy omega-3s, a tablespoon of chia seeds is the last ingredient you’ll need to finish it off.

                        Ingredients:

                        • 2 large handfuls fresh baby spinach (14 calories)
                        • 4 tablespoons hemp protein powder (120 calories)
                        • 2 large Mandarin oranges, peeled and pieces separated (128 calories)
                        • 1 red grapefruit, peeled and pieces separated (82 calories)
                        • 1 tablespoon chia seeds (46 calories)
                        • 1 1/2 cups water

                        Directions:

                        Place all ingredients in a blender and blend until smooth. Add more water if you want it thinner.

                        12. Peanut butter, honey, and banana wrap with dried fruit and nuts (374 calories)

                          For a crunchy, flavorful, and portable breakfast idea that has a good balance of protein, fat, carbs and fiber, simply wrap half a banana in a tortilla with peanut butter. That healthy dose of fat you’ll get from the nuts and peanut butter will boost your brainpower while the banana and tortilla will keep you invigorated throughout the morning.

                          Ingredients:

                          • 1 small whole grain tortilla (90 calories)
                          • 1/2 large ripe banana, sliced (61 calories)
                          • 1 tablespoon natural peanut butter (100 calories)
                          • 1 tablespoon peanuts (52 calories)
                          • 1 tablespoon cranberries (25 calories)
                          • 1 tablespoon sunflower seeds (16 calories)
                          • 1/2 tablespoon honey (30 calories)

                          Directions:

                          Spread the peanut butter over one side of the tortilla using a knife and add the slices of banana in the center. Sprinkle the nuts, seeds, and cranberries over the banana, drizzle with the honey, roll it all up and enjoy.

                          Advertising

                          13. Warm spinach salad with egg and leftover potatoes (314 calories)

                            This breakfast is adapted from a Martha Stewart recipe that incorporates fresh, nutrient-packed greens with protein from an egg, energizing carbs from potatoes, and some healthy fat from olive oil. It’s a fast one to make if you can take advantage of leftover potatoes from the previous night’s meal.

                            Ingredients:

                            • 1 1/2 large handfuls fresh baby spinach (10 calories)
                            • 2/3 cup potatoes, cut into cubes and ideally from a leftover meal (89 calories)
                            • 1 egg (72 calories)
                            • 1 tablespoon red wine vinegar (3 calories)
                            • 1/2 tablespoon olive oil (60 calories)
                            • 1/2 tablespoon Dijon mustard (15 calories)
                            • 1 tablespoon parmesan cheese (65 calories)
                            • salt and pepper to taste

                            Directions:

                            Combine the vinegar, oil, mustard, salt, and pepper and stir until mixed to make the dressing. Spray a pan with nonstick cooking spray and fry the egg over medium to medium-high heat (or alternatively soft boil it). Make a bed of spinach on a plate, add the potatoes and egg to it, drizzle with the dressing, and sprinkle the cheese over it.

                            14. Fast and flourless protein pancakes with maple syrup (399 calories)

                              Making pancakes doesn’t have to be a time-consuming, blood sugar-spiking mess! Instead of using flour, you can pump up the protein in your pancakes by using eggs and some vanilla whey powder. A banana and a little pure maple syrup will give you that carb-induced burst of energy that you need in the morning.

                              Ingredients:

                              • 1 large ripe banana, mashed (121 calories)
                              • 2 eggs (144 calories)
                              • 1/4 scoop vanilla whey protein isolate (30 calories)
                              • 1/8 teaspoon baking powder
                              • 2 tablespoons pure maple syrup (104 calories)

                              Directions:

                              Place a skillet on the stove over medium heat. In a large bowl, mash the banana using a fork and then add the eggs, protein powder, and baking powder. Whisk until it becomes a battery mixture. Spray the skillet with nonstick cooking spray and add 2 to 3 tablespoons of the pancake mix to the skillet, allowing it to cook for 20 to 30 seconds before flipping it over and cooking the other side for the same amount of time. Move the cooked pancakes to a plate and drizzle maple syrup over them.

                              15. Overnight chia pudding with granola and fresh berries (360 calories)

                                For a light breakfast that’s not too filling and quick to grab in the morning, you can take advantage chia seeds and coconut milk–both of which are extremely dense in nutrients and great sources of healthy fat. Prepare it the night before, grab it from the refrigerator in the morning, add some granola and fruit for a carb kick, and you’ll be good to go.

                                Ingredients:

                                • 1/4 cup chia seeds (183 calories)
                                • 1 cup unsweetened coconut milk (60 calories)
                                • 1/4 cup granola (83 calories)
                                • 1/4 cup strawberries, sliced or whole (13 calories)
                                • 1/4 cup blueberries (21 calories)

                                Directions:

                                Combine the chia seeds and coconut milk in a bowl or a mason jar the night before and leave it in the refrigerator until morning. Top with the granola and fresh berries.

                                16. Smoked salmon and cucumber wrap (276 calories)

                                  Wraps are such a perfectly portable food that can be used as a carbohydrate shell for some good old protein and veggies. You’ll get protein and healthy omega-3s when you choose wild salmon and a crunchy, vitamin and mineral-enriched burst of water when you add cucumber to it.

                                  Ingredients:

                                  • 1 small whole grain tortilla (90 calories)
                                  • 8 slices smoked salmon (128 calories)
                                  • 1 tablespoon cream cheese (50 calories)
                                  • 1/2 cup cucumber, chopped into cubes (8 calories)

                                  Directions:

                                  Spread the cream cheese over the tortilla using a knife. Place the salmon and the cucumber in the center. Wrap it up and serve.

                                  17. Egg and avocado salad with zucchini and tomatoes (360 calories)

                                  Advertising

                                    For more of a low-carb breakfast option, you can still get tons of energy by combining healthy protein and fat from eggs and avocado with nutritious veggies like tomatoes and zucchini. All that fiber will compliment the protein and fat to keep you full and alert for hours.

                                    Ingredients:

                                    • 2 eggs, hard boiled (144 calories)
                                    • 1/2 California avocado (114 calories)
                                    • 1/2 cup raw zucchini, sliced (11 calories)
                                    • 10 cherry tomatoes (31 calories)
                                    • 1/2 tablespoon olive oil (60 calories)
                                    • salt and pepper to taste

                                    Directions:

                                    Slice the eggs in half (or into even smaller slices) and toss all ingredients together in a bowl.

                                    18. Apple cinnamon oatmeal with flaxseed (317 calories)

                                      Sometimes, you just can’t go wrong with oatmeal. Plain rolled oats made from heart-healthy whole grains don’t have any added sugars and are relatively quick to cook in the microwave. Flaxseed will give you some extra fiber and omega-3s (in the form of alpha-linolenic acid) while an apple with give you a burst of more plant-based nutrition and antioxidant power.

                                      Ingredients:

                                      • 1/3 cup plain whole grain rolled oats (127 calories)
                                      • 1 medium apple, sliced (95 calories)
                                      • 1 tablespoon ground flaxseed (37 calories)
                                      • 1 tablespoon pure maple syrup (52 calories)
                                      • 1 teaspoon ground cinnamon (6 calories)

                                      Directions:

                                      Cook the rolled oats with water according to the directions on the packaging. Stir in the flaxseed and top with the apple slices. Drizzle the maple syrup over it all and finish it off by sprinkling the cinnamon on top.

                                      19. Peanut butter, banana, and chocolate protein smoothie (371 calories)

                                        You can absolutely use chocolate as a healthy and a much needed pick-me-up in the morning. To keep it healthy, choose chocolate protein powder to fill you up and keep you going all the way until the late morning or lunchtime. The banana and peanut butter will give you that carb boost you need. It’s like dessert for breakfast!

                                        Ingredients:

                                        • 1 large ripe banana (121 calories)
                                        • 1 scoop chocolate whey protein isolate (120 calories)
                                        • 1 tablespoon natural peanut butter (100 calories)
                                        • 1 cup unsweetened almond milk (30 calories)
                                        • Ice cubes (optional)

                                        Directions:

                                        Place all ingredients in a blender and blend until smooth and creamy. Add optional ice (or even plain water) to get your desired texture.

                                        20. Homemade “Egg McMuffin” (364 calories)

                                          McDonald’s gets at least one thing right—its famous Egg McMuffin actually isn’t terribly unhealthy! Of course, you can make a healthier option by making one on your own using a whole grain bun or muffin and lean Canadian bacon. You could even add some veggies if you really wanted.

                                          Ingredients:

                                          • 1 whole grain English muffin (134 calories)
                                          • 1 slice cheddar cheese (113 calories)
                                          • 1 egg (72 calories)
                                          • 1 slice Canadian bacon (45 calories)

                                          Directions:

                                          Toast the muffin while you spray a pan with nonstick cooking spray to fry the egg. Place the cheese on one piece of the muffin, and then add the bacon and the egg on top of it. Place the other muffin piece on top to form a sandwich and enjoy!

                                          As long as you keep your portions under control and read the nutritional information on the ingredients that you plan to use for these awesome breakfast recipes, you really can’t go wrong. And best of all, they’re all pretty quick and easy to throw together when you’ve only got a few minute to finish getting ready, gather your things, and head out the door to be off on your day.

                                          Featured image credits: Greek yogurt with granola and apple, oat bran with blueberries, toast with avocado and egg, banana ginger smoothie, egg and bacon breakfast wrap, English muffin with smoked salmon, homemade trail mix, cottage cheese with fruit, quinoa with berries, veggie omelette, green smoothie, peanut butter banana wrap, spinach salad with egg and potatoes, protein pancakes, chia seed pudding, smoked salmon wrap, egg and avocado salad, apple cinnamon oatmeal, chocolate smoothie, egg muffin.

                                          More by this author

                                          The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016 Amazing Benefits of Honey (+5 Refreshing Recipes)

                                          Trending in Food and Drink

                                          1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 Stock up on These 9 Healthy Snack Foods to Boost Your Brainpower 4 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 5 25 Ideas for Delicious and Healthy Lunches You Can Take to Work

                                          Read Next

                                          Advertising
                                          Advertising

                                          Published on November 14, 2018

                                          Why You Suffer from Constant Fatigue and How to Deal with It

                                          Why You Suffer from Constant Fatigue and How to Deal with It

                                          With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                          For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                          In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                          Why Am I Feeling Fatigued?

                                          Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                          It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                          For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                          Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                          Symptoms of Fatigue

                                          Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                          • chronic tiredness, exhaustion or sleepiness
                                          • mental blocks
                                          • lack of motivation
                                          • headache
                                          • dizziness
                                          • muscle weakness
                                          • slowed reflexes and responses
                                          • impaired decision-making and judgement
                                          • moodiness, such as irritability
                                          • impaired hand-to-eye coordination
                                          • reduced immune system function
                                          • blurry vision
                                          • short-term memory problems
                                          • poor concentration
                                          • reduced ability to pay attention to the situation at hand

                                          Causes of Fatigue

                                          The wide range of causes that can trigger fatigue include:

                                          • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                          • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                          • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                          • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                          Fatigue can also be caused by a number of factors working in combination.

                                          Medical Causes of Fatigue

                                          If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                          Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                          Anemia

                                          Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                          Having anemia may make you feel tired and weak.

                                          There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                          Chronic Fatigue Syndrome (CFS)

                                          Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

                                          Advertising

                                          This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                          Diabetes

                                          Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                          Sleep Apnea

                                          Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                          Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                          Thyroid disease

                                          An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                          Common lifestyle factors that can cause fatigue include:

                                          • Lack of sleep
                                          • Too much sleep 
                                          • Alcohol and drugs 
                                          • Sleep disturbances 
                                          • Lack of regular exercise and sedentary behaviour 
                                          • Poor diet 

                                          Common workplace issues that can cause fatigue include:

                                          • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                          • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                          • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                          • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                          Psychological Causes of Fatigue

                                          Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                          • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                          • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                          • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                          How to Tackle Constant Fatigue

                                          Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                          1. Tell The Truth

                                          Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                          To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                          Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                          The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                          One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                          • How you feel
                                          • What time of day it is
                                          • What may have contributed to your fatigue
                                          • How your mind and body reacts

                                          This analysis may help you identify, understand and then eliminate very specific causes.

                                          2. Reduce Your Commitments

                                          When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

                                          Advertising

                                          If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                          When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                          Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                          3. Get Clear On Your Priorities

                                          If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                          Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                          If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                          Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                          Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                          4. Express More Gratitude

                                          Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                          It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                          Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                          5. Focus On Yourself

                                          Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                          There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                          But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                          We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                          6. Set Aside Rest and Recovery Time

                                          Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

                                          Advertising

                                          Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                          The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                          Can you free yourself up completely from work and personal obligations to just rest and recover?

                                          7. Take a Power Nap

                                          When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                          Napping can improve learning, memory and boost your energy levels quickly.

                                          This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                          8. Take More Exercise

                                          The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                          Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                          The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                          You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                          9. Get More Quality Sleep

                                          To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                          Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                          My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                          10. Improve Your Diet

                                          Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                          Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                          On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

                                          Advertising

                                          To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                          Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                          Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                          11. Manage Your Stress Levels

                                          Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                          When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                          Identifying the causes of stress and then tackling the problems should be a priority. 

                                          My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                          12. Get Hydrated

                                          Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                          Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                          If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                          The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                          The Bottom Line

                                          These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                          If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                          Featured photo credit: Annie Spratt via unsplash.com

                                          Reference

                                          [1]Oxford English Dictionary: Definition of fatigue
                                          [2]NHS Choices: 10 Reasons for feeling tired
                                          [3]Verywellhealth: What is chronic fatigue syndrome
                                          [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                          [5]Mayo Clinic: Sleep apnea
                                          [6]Harvard Health: The lowdown on thyroid slowdown

                                          Read Next