Would you like to inspire vitality and eradicate burnout? Are you feeling lacklustre and drained, or simply listless for a large part in your day? If yes is the response, a solution is the key. As we approach mid-life, continual feelings of tiredness and lethargy become more prevalent and our energy levels need to be boosted in order to maintain alertness and augment concentration.



The following tips will help you to inspire vitality and eliminate fatigue.

1. Eat a balanced diet. A nutritional breakfast is vital to maintain energy levels throughout the morning, followed with a high protein lunch containing only a small amount of good quality carbohydrates. Avoid high carbohydrates such as white bread or pasta as they produce sleep inducing hormones which will result in lethargy and bloating in the afternoons.

2. Fresh air. As stale air promotes stagnation, try to work and sleep in a room where you can get fresh air such as opening the windows or door. If this is not possible, try to take ten minute breaks throughout the day and walk outside. Rejuvenate the system with deep breaths of fresh air.

3. Reduce the heat. Your brain slows down when it gets too warm and in turn encourages lethargy

4. Replace sugary snacks with lean protein. Sugary drinks or snacks will only provide short term energy boosts, but within an hour you will feel even more tired. Try yoghurt, nuts, seeds and fresh fruit instead.

5. Get physical. For an instant pick me up, march on the spot, run up and down stairs, skip or dance for a minute or two. Your circulation will increase oxygen to the brain.

6. Drink two litres of fluid each day. Water is best. Both mental and physical performance is affected when the brain is only 3% dehydrated.

7. Take time out. Studies have shown that many people who take a 5 minute nap or shut eye during the early afternoon, perform better for the remainder of the day than those who don't.

8. Supplements. A variety of supplements claim to increase energy levels. Co-enzyme Q10 is good for improving stamina. Acetyl-l-carnitine and alpha lipoic acid taken together may result in boosted energy by boosting mitochondria. Some people find taking iron supplements also advantageous.

Many people find they are more energized during the day when they perform a work out in the morning so when the snooze button on your bedside table tempts, try the following tips as morning motivators.

1. Before going to bed, prepare your exercise clothes and shoes and have them where you will see them as soon as you wake.

2. Trick your mind. Set the alarm ten to fifteen minutes ahead of time. Even though you know it is an earlier start, when your eyes open your mind will be tricked to see it is time to get up and get into those workout clothes.

3. Do not be tempted to pick up the remote control which turns on the television. Instead, pick up the remote to bring the stereo to life. The upbeat music will put you in a workout mood.

A quick cardio workout, or a bit of resistance training will get you energized for your day, inspire vitality and assist with eliminating fatigue.