Do you feel
tired and
lack energy?

While nothing can replace the expert advice of your doctor or pharmacist, this simple self-assessment can provide ideas on how to improve your energy levels to help you do the things you enjoy every day! Receive tips and links to helpful information.

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Do you tire quickly during modest physical effort ?

(e.g. climbing a flight of stairs)

No
Sometimes
Always

Do you experience a lack of strength or energy during daily activities?

(e.g. carrying shopping bags)

No
Sometimes
Always

Do you get enough protein-rich food in each meal?

(e.g. meat, fish, eggs, dairy products, pulses, nuts)

Unsure/No
Sometimes
Always

Do you get enough B-Vitamins and Iron in your diet?

(e.g. shellfish, fish, fortified cereals, red meat, low fat dairy, cheese, eggs)

Unsure/No
Sometimes
Always

Do you drink at least 2 litres of water daily to be well-hydrated?

Unsure/No
Sometimes
Always

Your score is !

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Question 5 :

Fatigue is a common feeling in modern life and can affect everyone at different life stages especially as we age. To fight a lack of energy, there’s no silver bullet but good diet and lifestyle habits can help.

Drink plenty of water

Sometimes you may feel tired simply because you’re slightly dehydrated. It is recommended to drink at least 2 liters of water daily to help maintain your body’s physical and cognitive functions.

Be physically active for at least 30 minutes a day

Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)! Sometimes it’s hard to get started but once you do it feels great and it can contribute to make the rest of your day even better. You’ll feel more energetic and focused. Also try to do resistance / strength training exercises twice a week whether at home, at the gym or in the park!

Get a good night’s sleep

Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lightening (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.

Pay attention to your diet

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

  • Experts indicate that aging adults need 1.0 to 1.2 grams of protein per kilo of body weight per day. (I.e. if you weigh 60 kilos, you need about 60 grams of protein a day.) One average size egg contains 6-7 grams of protein. Protein should ideally be consumed as part of each meal.
  • Eat a balanced and varied diet. For example, Vitamin B12 contributes to keeping your nervous system and red blood cells healthy and contributes to normal energy-yielding metabolism. Iron and Vitamin B12 sub-optimal levels are not uncommon, particularly in women and may lead to fatigue.
If fatigue persists/ is regular, visit your doctor
Pay attention to when and how you eat

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

  • Eat breakfast
    Food boosts your metabolism and gives your body energy to power your day.
  • Don’t skip meals
    Eat regularly to maintain your energy levels.
  • Don’t overeat
    Large meals can drain your energy contributing to less activity, weight gain and mobility issues.
Manage your weight; avoid excess weight

Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more and more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions, and enjoying at least 30 minutes of daily physical activity.

Manage your stress

Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement. It is well-known that time with a good friend, family or your pet can put you at ease and put the brakes on stress.

Your score is !

Question 1 :
Question 2 :
Question 3 :
Question 4 :
Question 5 :

In case you’re looking for a few tips – consider these.

Drink plenty of water

Sometimes you may feel tired simply because you’re slightly dehydrated.

Pay attention to your diet.

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

Be physically active for at least 30 minutes a day

Being physically active is easier than you think, especially if you make it “essential” and routine (just like the habit of brushing your teeth every day)! It also helps if you make it “social” such as meeting a friend for a walk each day at a regular time (come rain or shine)!

Manage your weight; avoid excess weight

Excess weight can make it more challenging to do physical activity which contributes to doing less and less activity followed by more weight gain. Feelings of fatigue accumulate. Keep your weight in check by eating a balanced diet focused on moderate portions.

Manage your stress

Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking. To combat stress, take time for yourself or seek out pleasing social engagement.

Get a good night’s sleep

Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lightening (e.g. reading on a tablet) or noise that can impact your sleep cycle. Keep your bedroom cool; most people sleep better in a slightly cool room versus overly warm one.

Your score is !

Question 1 :
Question 2 :
Question 3 :
Question 4 :
Question 5 :

A healthy diet and active lifestyle are part of maintaining vitality. Taking care of your strength and vitality means taking action every day. To keep you on the right path keep these healthy tips in mind.

Drink plenty of water

Sometimes you may feel tired simply because you’re slightly dehydrated.

Pay attention to your diet

Eat a balanced, varied diet focused on food and beverages that deliver high-quality protein and which are a source of vitamins and minerals.

Be physically active for at least 30 minutes a day
Manage your stress

Stress can play a role in fatigue as it causes your body to pump out hormones such as cortisol and adrenaline, which also impact memory and thinking.

Get a good night’s sleep

Have a calming bedtime ritual and regular time to go to sleep. Avoid having disturbing lightening (e.g. reading on a tablet) or noise that can impact your sleep cycle.

Manage your weight, avoid excess weight