There's more to the energy equation than getting enough sleep and eating three square meals a day. How optimistic, motivated, or engaged you feel, not to mention how many things you're trying to focus on at any given time, can drag you down with fatigue or boost you up. One of the biggest wellbeing challenges people face today is fatigue or having extremely low energy levels. Tired of feeling tired? Try these easy science-backed fatigue fixes to get more energy fast... Simplify choices Chicken or pasta? Seaside or mountain break? When everyday decisions feel like a chore, take comfort in knowing it's not just you. A University of Minnesota study found that when people were asked to choose from an assortment of things they could buy, they had less stamina, felt fatigued, and fared worse on math problems than those who were asked simply to look at the options. Making choices between lots of different options pushes us back and forth, which is energy zapping. The advice is to be brash about your everyday choices. Research from the Max Planck Institute for Human Development in Germany found that gut reactions, even in something as complex as the stock market, often yield the best results - so trust your instincts. And whenever possible, limit your options. Colour therapy Warm colours, such as red, yellow, and orange, are more energising than their cool counterparts and can help you work through fatigue. That's because, according to research at the Eiseman Center for Colour Information & Training, they're attention grabbing, which activates our brain circuitry. Sneak orange into your wardrobe through colourful accessories such as jewelry, socks, or scarves, and stock your office with orange sticky notes and file folders. Another way? Keep an orange on your desk and then savor it as your brain-boosting snack. Tech time out Write emails while reading a report and talking on the phone? We all do it, but technology is among the worst multitasking, fatigue causing traps. A British experiment found that when people tried to juggle work and simultaneously keep up with their email, their measured IQs dipped 10 points. Find a few times during the day to close your email and power off your phone. If work is especially busy, lunch can be your technology break. If even that feels impossible, set a 1-hour distraction-free window for when you first get home. The work may still be there an hour later - but you'll have all the more energy to handle it, stress free. Get moving The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels. Exercise has consistently been linked to improved vigor and overall quality of life. Exercise also improves the working efficiency of your heart, lungs, and muscles, which are the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.

Strike a pose Although almost any exercise is good, yoga may be especially effective for boosting energy. After six weeks of once-a-week yoga classes, volunteers in a British study reported improvements in clear-mindedness, energy, and confidence. It’s never too late to try, either. University of Oregon researchers offered yoga instruction to 135 men and women ages 65 to 85. At the end of six months, participants reported an increased sense of wellbeing and a boost in overall energy.

Avoid dehydration Drink plenty of water. Dehydration zaps energy and impairs physical performance and has also been shown to decrease alertness and concentration.

Go fish Good for your heart, omega-3 oils may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times and they also reported feeling more vigorous.

Keep time with your body clock Some people get a burst of energy first thing in the morning whilst others are at their best at the end of the day. These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak. Eat more healthy fats One of the most common macronutrient deficiencies in the West is low fat consumption. Since the latter part of the 20th century, fat has been cut out of the standard diet and that caloric deficit has been replaced with refined carbohydrates, specifically grains. When you're in sugar-burning mode, you get the inevitable sugar crash, leaving you with mood swings, irritability, weight loss resistance, and fatigue. When we refer to fat, we are talking about healthy fats like coconut oil, avocados, eggs, and, if you eat meat, grass-fed beef and wild-caught salmon. These are all great sources of whole food fat for your energy. From a biochemical standpoint, your body's best and slowest-burning form of energy is fat. Furthermore, your brain is made of 60% fat and 25% cholesterol, so nourishing that precious organ is the cornerstone to overcoming fatigue. Avoid inflammatory foods The foods we eat are dynamically instructing our biochemistry and our energy levels. Our meals are either helping or hurting your energy levels; there's no neutral food when it comes to your body's function. It's no secret that refined foods, excess carbohydrates and empty calories will negatively affect your health, and that will typically begin by zapping your energy levels. The infamous "sugar coma" can only be stopped if you stop eating what is fuelling your low energy!