Written by Dr Reshma N Babu
Medically reviewed by Dr Naveen Chandran
Updated on February 07, 2025
How Can You Improve Your Productivity and Energy to Cope With Chronic Fatigue?
Did you know that the effective way to deal with chronic fatigue is to improve your productivity and energy management? This comprehensive guide will help you explore practical tips and insights to help schedule your daily routine by enhancing productivity and managing your energy levels despite chronic fatigue.
Jump to section
- Know these supplements for Energy Enhancement
- Navigating Productivity Obstacles and Overcoming the Challenges
- Tips for Fatigue Relief: Manage Your Energy Levels
- Nutrition Guide for Sustainable Energy: Why and How?
- To Conclude
Know these supplements for Energy Enhancement
While hunting for supplements that may help you alleviate chronic fatigue symptoms, it is essential to understand that vitamins and minerals can boost your energy levels when a healthy, mindful diet and sleep pattern are maintained. Also, how your body utilises these supplements is highly individualised and varies from person to person. Effective supplementation can be done if you choose the required vitamins and minerals based on your body's needs.
Here are some of the vitamins and minerals known to boost energy levels:
| Supplements | Sources | Why are They Essential? |
|---|---|---|
| The B Vitamins | Sources of B Vitamins are Fish, Meat, poultry, eggs, nuts, legumes, green vegetables, fortified breads and cereals. | Vitamins B1, B2, B3 and B12 are known to play a vital role in energy production and effective metabolism. It fights fatigue and helps with mood enhancement and cognition. |
| Vitamin D | Sources of Vitamin D include sunlight, as your skin makes vitamin D when exposed to sunlight, egg yolk and fatty fish. | Also called the sunshine vitamin, vitamin D is essential for bone health and immunity. Vitamin D deficiency can cause weakness and prolonged fatigue, putting you at risk of developing decreased bone strength. |
| Iron | Sources of Iron include Seafood, poultry, lean Meat, spinach, nuts, kidney beans and lentils. | Sufficient iron supply is essential to maintain optimum production of haemoglobin in the blood, a deficiency of which will leave you lifeless and extremely tired. Iron deficiency in pregnant women and adolescent girls is one of the significant issues that can affect the quality of their lives. |
| Magnesium | Sources of magnesium include green leafy vegetables, yoghurt, whole grains, milk and cereals. | This electrolyte helps in maintaining proper muscle function and nerve communication. The magnesium deficiency can cause various symptoms of electrolyte imbalances like weakness, giddiness, muscle cramping, nausea and vomiting. |
| Zinc | Zinc helps in cell growth and repair. It also maintains immune system function and Zinc deficiency can weaken your immune system. | Sources of Zinc include Seafood, milk, Meat and poultry. |
Can Herbal Supplements Help in Boosting Energy?
The following herbs can help you boost energy.
- Bacopa monnieri boosts brain function and alertness.
- Ashwagandha helps reduce stress and improve strength.
- Peppermint stimulates energy and helps in mood enhancement.
- Rosemary improves cognitive performance.
- Centella asiatica-Improves overall strength and stimulates brain function.
- Maca-Enhances mood and energy levels.
Navigating Productivity Obstacles and Overcoming the Challenges
According to the studies conducted by the National Institute for Occupational Safety and Health, among a working population with chronic fatigue, the common productivity obstacles include:
- Reduced concentration and lack of alertness
- Disturbed sleep patterns
- Lack of creativity
- Increased stress and anxiety
- Limited short-term memory
- Reduced attention
- Impaired judgement
- Poor decision making
The study also shows that over time, the working schedule also triggers CFS as it worsens the sleeping pattern of individuals, resulting in reduced reaction times.
Prioritising Daily Schedule
Strategies for preventing productivity obstacles and overcoming the challenges include identifying the triggers of CFS, being aware of its risks and adopting lifestyle modifications to prevent and manage CFS. Energy management tips for fatigue involve making a list of daily activities according to priority and investing your energy efficiently. This step is easy to understand but challenging to implement, but being consistent can help you with better energy management.
Mindful Eating and a Better Sleep Cycle
Being mindful of wholesome eating can help you feed your body with enough energy and avoid unnecessary calorie accumulation. Schedule a compulsory 6-8 hours sleep schedule as it helps with better thinking and mood enhancement.
Tips for Fatigue Relief: Manage Your Energy Levels
Practising time management can help you efficiently utilise energy with a reduction in stress levels.
- Start your daily plans early, work with a priority-based to-do list with definite deadlines and targets, appreciate your progress, and give yourself healthy treats.
- Having free time or breaks is also essential to feed yourself with refreshments internally and externally.
- Giving each task a time limit may help you balance your work and block distractions.
- Taking enough breaks in between will help you improve your concentration and can boost your progress. Working continuously without breaks will leave you extremely tired.
Nutrition Guide for Sustainable Energy: Why and How?
Before exploring the dietary choices that can boost your energy level, it is essential to note that there is a difference between foods that instantly promote your energy and that provide you with sustainable energy. Focusing on foods that provide sustainable energy helps keep your body from running out of juice. Now, let us explore dietary choices that support consistent energy levels.
| Fill your fruit basket. | Fruits like apples, avocados, bananas, oranges, lemons, strawberries and cranberries can help you with enhanced energy levels as they contain natural fruit sugars that provide sustainable energy levels, unlike added sugars that only give an instant energy boost. |
| Make a healthy veggie bowl. | Vegetables like green leafy veggies, yams, sweet potatoes and beetroots can help you with improved energy levels. |
| Beans and legumes | Beans and legumes, including lentils, kidney beans, soybeans, walnuts, almonds, peanuts, flax, and chia seeds, serve as power-packed energy sources. |
| Meet the healthy meat. | Fatty fish and Beef liver(in moderation) can provide you with enough energy. Other foods like yoghurt, egg and brown rice are sustainable energy sources. |
| Spirulina for CFS. | Recent studies show that spirulina does help in improving conditions like CFS as it contains specific polysaccharides and healthy fats that aid in enhanced energy production. It also helps to nourish and promote the growth of beneficial bacteria in the intestine, resulting in overall health and vitality. |
| Coffee with caution. | Even Though hot cups of caffeine can instantly boost your energy levels, make sure you drink it in moderation. Drinking too much coffee can leave your body dehydrated. |
Foods to Avoid
- Deep fried foods
- Added sugars
- Carbonated drinks
To Conclude
Effective management strategies for improved productivity and conservation of energy mainly involve:
- Understanding their energy levels.
- Setting goals according to priority.
- Practising mindfulness and time management.
It is also important to note that energy conservation is not about feeding your body with energy boosters but also training it with practical ways to utilise it. Get connected to our Nirva Health experts now to get personalised energy conservation strategies and management techniques.
Frequently Asked Questions
Yes, various supplements are available that can boost your energy levels. Still, it is essential to note that the effect may differ from person to person as the way these supplements are utilised is highly individualised.
Specific vitamins and minerals like Zinc, magnesium, B and D are instant energy boosters as they enhance your energy levels when taken in the required amounts.
Common productivity obstacles for individuals with CFS include reduced concentration, lack of alertness and creativity, poor decision-making, impaired judgement, decreased reaction time and increased stress.
Management strategies to overcome productivity challenges involve:
- Setting up goals based on priorities.
- Setting up timelines.
- Take breaks in between and schedule a healthy diet and sleep cycle.
Dr Reshma N Babu
Dr Reshma N Babu is a passionate, young Ayurveda doctor who strongly believes in sharing the warmth of her knowledge in Ayurveda medicine in caring for people who are suffering from physical and mental imbalances. Dr. Reshma highlights Ayurveda not just as a medical science that cures disease but as a way of living.
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