Advice from Top Hospitals
In 2025, the Mayo Clinic (Rochester) and Cleveland Clinic, Toronto General Hospital, and Johns Hopkins Hospital and Massachusetts General Hospital agree that we all want to live a long, happy, healthy life with lots of energy to immerse ourselves in all the things we love.
Fatigue or a lack of energy, is a symptom, not a disease, and it’s experienced differently by different people. Fatigue from stress or lack of sleep usually subsides after a good night’s rest, while other fatigue is more persistent and may be debilitating even if you eat right.
THEY ALL SAY DO THIS!
- Eat a healthy balance diet! Focus on consuming foods rich in nutrients, including complex carbohydrates, lean proteins, and healthy fats, to provide sustained energy.
- Drink sufficient amounts of water! Dehydration can lead to fatigue, so ensure you drink enough water throughout the day.
- Exercise with intention daily and be smart about it! Physical activity increases energy levels by improving circulation, boosting metabolism, and promoting the release of endorphins.
- Quality sleep means getting a sufficient amount of restful, uninterrupted sleep! Aim for 7-9 hours of quality sleep per night to allow your body to rest and repair, which is crucial for energy levels.
- Stress management matters! Chronic stress can deplete energy reserves, so find healthy ways to manage stress, such spending time in nature with friends.
“Action speaks louder than words but not nearly as often”. according to Mark Twain so here are some ideas for you to try!
Food (Mayo Clinic)
Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day.
It’s recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
There’s evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
Eating 5 portions is not as hard as it sounds.
A portion is:
- 80g of fresh, canned or frozen fruit and vegetables
- 30g of dried fruit – which should be kept to mealtimes
- 150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth
Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.
A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.
Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.
Drink (Cleveland Clinic)
Water is crucial for various bodily functions, including improving blood flow, aiding digestion, maintaining joint lubrication, guarding against kidney damage, and boosting skin appearance. Oh, and you are 60% water!
How much fluids per day? A good guideline would be 12 liters for men and 10 for women!
Water may not be the most exciting beverage in a world of iced mocha cappuccinos and matcha teas, but you literally can’t live without it. How much water should you drink a day? Let’s find out!
But consider those numbers as a starting point. Your size, metabolism, location, diet, physical activity and health all factor into how much water you need to drink per day.
How much water do you really need?
To determine how much water you need, consider your …
- Activity level. If you work out a lot or are moving all day long, drink more water to compensate for what you lose through sweating.
- Location. If you find yourself in a warmer climate or at higher altitudes, you’ll want to increase your fluid intake due to your body’s increased water loss through increased sweating and respiration.
- Metabolism. If you have a speedy metabolism and your body seems to need more fuel to keep its engines revved, it’s a good idea to down an extra glass (or two) of water during the day.
- Size. The more you weigh, the more water your body tends to need.
But water demands are also like the stock market, with daily fluctuations that depend on:
- Health. Fighting off an illness can lead to dehydration, especially if you have a fever or are losing fluids due to vomiting or diarrhea. Try increasing your daily quota of water by a few cups to compensate and help your body recover.
- Physical activity. Did you go for a sweat-inducing run or spend a few hours working in the yard? The more active you are, the more water you’ll need.
- Weather. If it’s a scorcher of a day, it won’t hurt to drink a little more than the daily recommendation as your body works to handle the heat.
- Alcohol consumption. Alcohol is a diuretic that can make you dehydrated. Before you decide on a second cocktail, drink a glass of water to rehydrate yourself and replace fluids caused by alcohol-mediated losses.
Exercise (Toronto General Hospital)
The University Health Network (UHN), which includes Toronto General Hospital, strongly recommends a combination of aerobic, muscle-strengthening, and balance exercises.
- Walking: A simple and accessible form of exercise that can be done anywhere.
- Interval Training: Alternating between short bursts of intense activity and periods of rest or lower-intensity activity.
- Squats and Lunges: Exercises that strengthen the legs and core.
- Push-ups: A bodyweight exercise that strengthens the chest, shoulders, and arms.
- Yoga and Tai Chi: Practices that improve flexibility, balance, and coordination.
- Swimming: A low-impact exercise that is gentle on the joints.
- Cycling: A great way to get exercise and explore your surroundings.
Sleep (Toronto General Hospital)
and Toronto believes that emphasizes the importance of adequate sleep for overall well-being, highlighting its benefits for physical and mental health, and suggests strategies for improving sleep hygiene such as …
- Getting 7-9 hours of uninterrupted sleep can improve mood and creativity. Try to go to bed at the same time each night. Your brain will get persuaded that this is what you want and thus, it will make it happen for you.
- For overall physical and mental health, turn off all technology at least 2 hours before “shut eye”.
- You want your immune system to be strong so stop the food about 3 hours before you get into bed.
- Lack of sleep can impair concentration, memory, and cognitive function so once under the covers with lights out and room temperatures down, try a meditation like scanning your body to see how things are feeling.
- Getting enough sleep can lower the risk of developing chronic conditions like heart disease and diabetes. Consider taking Magnesium glycinate (350 mg) at bedtime or even a couple of hours before sleep to calm your nervous system, relax your muscles and potentially reduce your anxiety all for a more restful and repairing neight.
Stress (Mayo Clinic and Cleveland Clinic)
Both clinics say that stress management is crucial for overall well-being. They recommend a combination of lifestyle changes, relaxation techniques, and professional help if necessary.
Join an exercise group and make that activity a priority in your life. You are worth it!
Learn Yoga, Tai Chi, Qi Gong exercises and perform them in a park or somewhere in nature.
Learn how to do Deep Breathing (diaphragmatical breathing) today which involves being present and aware of your thoughts and feelings.
Incorporate the Mayo Clinic’s “4 A’s” of stress management into your belief system :
Avoid, Alter, Accept, and Adapt
Take Away
There isn’t a specific test to diagnose
Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS), so diagnosis relies on a thorough medical history, physical exam, and ruling out other conditions with similar symptoms through various tests.
A healthcare provider will ask about your symptoms, medical history, and how the symptoms affect your daily life.
A thorough evaluation is crucial to ensure an accurate diagnosis. They might do blood work, urine tests, and sleep studies too.
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