Written by Lolitaire Moyo-Healey. M.Ost DO, UKIHCA-RHC for BonVie Medical Aid scheme
Think of your energy like a battery, with a scale of 1-10. Some things charge it like a good night’s sleep, a nourishing meal, time with people you love. Other things drain it like a difficult conversation, a relentless workload, a night of broken sleep. By the end of the day you want to have used your energy well, but not completely depleted. Aim for no lower than 2 or 3 out of 10 at the end of the day.
Here is why this matters: the more consistently you deplete yourself to zero, or worse, operate in deficit, every energy-restoring activity simply gets you back to neutral rather than building any reserve. Energy is capacity. The less you deplete it, the more you increase it.
A useful starting exercise is to write a list of your personal energy givers and energy takers. They might be activities, relationships, conversations, or environments. Once you can see them clearly, you can begin making more intentional choices about both.
Globally, around one in five adults reports experiencing significant fatigue.¹ In Zimbabwe and across sub-Saharan Africa, iron deficiency anaemia adds a further layer especially in women,² and iron deficiency remains the world’s most common nutritional deficiency, with fatigue its defining symptom.³ That said, many of the causes of everyday tiredness are entirely addressable through daily habit.
Eat to Fuel Your Day
Food is fuel and nourishment. A high-protein, good-fat breakfast sets your biochemistry up for the day. Cortisol (your body’s primary stress hormone) naturally peaks around 30 to 45 minutes after waking which is what gets you out of bed and mobilises your energy.⁴ People who habitually skip breakfast display a disrupted cortisol rhythm and elevated blood pressure compared to those who eat breakfast.This suggests that morning eating helps anchor healthy hormone patterns for the day.⁵ For women especially, eating something small within 40 minutes of waking appears to support this hormonal anchoring.
Great local protein and fat sources include eggs, beans, nuts, yoghurt, and avocado. These slow-release options keep blood sugar stable, preventing the mid-morning crashes that many people mistake for laziness. Food timing also matters. Skipping meals or relying on refined carbohydrates all cause the blood sugar swings that cause energy dips throughout the day.⁶
Sleep Rhythm
Sleep is your most powerful energy-restoration tool. However, it is not only about how many hours you get. Your body runs on biological rhythms, and going to bed and waking at consistent times is what keeps those rhythms working for you rather than against you. All forms of sleep loss significantly reduce positive mood and amplify fatigue.⁷
Stop Multitasking
Chronic task-switching affects your working memory, increases mental fatigue, and is associated with higher rates of anxiety and depression.⁸ The mental drain is real and cumulative. Single-tasking (doing one thing at a time with your full attention) is one of the most powerful, most underused energy-conservation habits available to you.
Take Mini-Breaks Throughout the Day
Working continuously without breaks depletes cognitive resources progressively. Brief, intentional pauses of even 5 to 10 minutes allow partial restoration of your mental energy before the next period of focus. Try things like going outside, reading something different or doing something undemanding.
Set Time Boundaries and Protect Them
Overcommitment is one of the most consistent drivers of chronic fatigue. Without boundaries around your time, you will continue to operate in an energy deficit regardless of how well you sleep or eat. Boundaries are not selfish, they are the protection leading to sustainable energy. Consider boundaries like workdays that actually end, rest that is genuinely restful, and the ability to say no to demands that exceed your capacity.
Stay Hydrated
Mild dehydration measurably impairs energy, mood, memory, and concentration. ⁹ In Zimbabwe’s climate, particularly through summer, your hydration needs will regularly be on the higher end of recommendations (13cups for men, 9 for women). If you are very active or sweating heavily, a small pinch of salt in your water helps retain fluid and supports electrolyte balance.
Take Your Supplements (and know which ones you need)
Specific micronutrient deficiencies are among the most common causes of everyday fatigue. The main culprits linked to physical and mental tiredness are deficiencies in iron, vitamin D, B vitamins and magnesium.¹⁰ Vitamin B12 deficiency is particularly relevant for those who eat little or no animal products. Low vitamin D is also frequently found in people presenting with unexplained fatigue.¹¹
This does not mean supplementing blindly. Routine blood tests are one of the most practical health habits you can build, not daily, but regularly. They allow you to identify and correct the specific deficiencies driving your fatigue rather than guessing.
When Lifestyle Is Not Enough, See Your Doctor
If you have tried all of the above consistently and are still experiencing persistent low energy and fatigue do not normalise it. It may be a signal of an underlying condition such as hypothyroidism, an autoimmune disorder, or early-stage diabetes. All of these present with fatigue as a primary symptom and are identifiable through simple investigation.
Conclusion
Your energy is not a fixed resource.It is something you can grow, protect, and invest wisely. Managing your energy is a skill and like any skill, it improves with practice and intention.
References
- Yoon, S. et al. (2023). The Demographic Features of Fatigue in the General Population Worldwide: A Systematic Review and Meta-Analysis. Frontiers in Public Health. PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10416797/
- Springer Nature (2025). Socioeconomic and Demographic Factors Associated With Anaemia Among Women of Reproductive Age in Zimbabwe. Discover Public Health. Available at: https://link.springer.com/article/10.1186/s12982-025-00524-7
- Lancet Haematology (2021). Iron Deficiency Anaemia in Sub-Saharan Africa: A Review of Current Evidence and Primary Care Recommendations. Available at: https://www.thelancet.com/journals/lanhae/article/PIIS2352-3026(21)00193-9/abstract
- ScienceDirect (2024). Higher Morning Cortisol Is Associated With Lower Intuitive Eating in Midlife Women. Psychoneuroendocrinology. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0306453024000027
- ScienceDirect (2015). Female Breakfast Skippers Display a Disrupted Cortisol Rhythm and Elevated Blood Pressure. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0031938414006684
- INTEGRIS Health (2023). Foods to Help Fight Fatigue. Available at: https://integrishealth.org/resources/on-your-health/2023/september/foods-to-help-fight-fatigue
- Palmer, C.A. & Bower, J.L. (2023). Sleep Loss and Emotion: A Systematic Review and Meta-Analysis. American Psychological Association. Available at: https://www.apa.org/pubs/journals/releases/bul-bul0000410.pdf
- PMC / NIH (2024). Digital Multitasking and Hyperactivity: Unveiling the Hidden Costs to Brain Health. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11543232/
- Healthline (2026). 7 Science-Based Health Benefits of Drinking Enough Water. Available at: https://www.healthline.com/nutrition/7-health-benefits-of-water
- PMC / NIH (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
- PMC / NIH (2023). Nutrient Therapy for the Improvement of Fatigue Symptoms. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10181316/
Author
Lolitaire Moyo-Healey
M.Ost DO, UKIHCA-RHC, Founder, Registered Osteopath, Mindfulness Practitioner, Accredited Health + Life Coach
