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How to fight exhaustion. New research by Pro Plus has revealed that four out of ten adults in the U.K. have taken time off work due to exhaustion and young adults aged 18-24 are operating at 43% of their energy potential. To address these findings, Rob Hobson, a registered nutritionist and author has shared his tips for sustained energy levels. Eat a balanced breakfast Starting your day with a nutrient-rich breakfast can greatly influence your energy levels and cognitive function. ”Go for a balanced mix of complex carbohydrates, proteins, and healthy fats to ensure a steady release of energy and prevent the common mid-morning slump. These choices help maintain even blood sugar levels, which is crucial for focus and mental clarity.” Welcome the sunshine Begin your day by either drawing back the curtains or taking a stroll outside. ”This practice is beneficial for numerous reasons. The presence of sunlight leads to a reduction in melatonin levels (sleep hormone) and increases the stimulating hormones norepinephrine and cortisol.” Stay hydrated for peak performance Water is essential for brain function. Although it may seem obvious, Pro Plus®' surveys show many of us aren't drinking enough water. ”Even slight dehydration can impair energy, focus and memory. To stay hydrated, carry a water bottle throughout the day.” Unprocess your life Unprocessed foods, such as whole grains, legumes, fruits, and vegetables are nutrient-dense and the key to sustaining energy levels due to their rich content of complex carbohydrates, high fibre, and balanced nutrients. “These complex carbs and fibres ensure a slower digestion process and a gradual release of energy, helping to stabilise blood sugar levels and prevent the spikes and crashes associated with ultra-processed foods.” Use caffeine strategically Caffeine, when used strategically, can be an effective tool to enhance alertness and concentration. ”Think of caffeine as your personal assistant for the brain - it's there to give you a boost when you need it.” THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT