“Let thy food be thy medicines and thy medicine be thy food” advised Hippocrates more than 2,000 years ago. And certainly a sensible one given that that food is the source of all of the components that make up the human body. In our fast- paced, high stress society, fatigue and even exhaustion have become the norm. More sleep, of course, is the best answer. But the right diet can also help fuel your body for the long haul and keep your energy levels from flagging throughout the day.

After months of partying, eating, and drinking, perhaps the new year is the good time to begin purging the toxins that might have built up in your system. Since all food passes through the liver, make sure you eat liver- cleansing food.

•Eating small meals and/or snacks throughout the day keeps your blood sugar steady. A low blood sugar is one of the common causes of afternoon fatigue. Smaller meals can also help stave off feelings of hunger.

•Eat a wide variety of foods. Doing so helps protect you from overeating any one type of food that may have high levels of pollutants or pesticides.

•A light snack at bedtime can promotes sleep, but too much food can cause digestive discomfort that leads that leads to wakefulness.

•Don’t nap during the daytime; instead get between 7 to 9 hours of sleep each night.

•Don’t deprive yourself- let yourself have small portions of your favorite high-calorie foods once in a while so that you don’t get frustrated and end up binging.

•Eat more often to avoid a completely empty stomach, which can make you overeat at your next meal.

•Choose your carbohydrate carefully, Despite what the popular media might have you believing, you don’t need to avoid all carbohydrates in order to lose weight.

•Choose high fiber foods- foods that don't leave you hungry are higher in bulk and lower in calories.

•Don’t attempt to cut all the fat out of your diet. Research has shown that people are able to stay on a diet longer and are better able to maintain their weight loss when their diets allow at least some foods that contain fat- for example cooking oil and nuts.

In our fast- paced, high stress society, fatigue and even exhaustion have become the norm. More sleep, of course, is the best answer

•Keep your eye on the mirror- Instead of relying totally on the scale, check your reflection in the mirror, your clothing size, your energy level, and the notches on your belt.

•How can I get rid off snacking habit or binging habit- don't get rid of it, just snack smarter. Buy or keep a healthy snacks along with your lunch. That way you won’t be tempted by fatty stuff when you make another trip to the cafeteria or vending machines.

•How do I conquer my cravings- Cravings may be tough to overcome, but once you understand why you have them, you will have better control over them. Say you crave for food because you’re bored; angry; or stressed out: So you need specific sustenance to make you feel better. A bag of potato chips can trigger the production of the feel good seronton in, which helps bust your mood and temporarily relieve your stress.

Unfortunately, if you use food as a psychological first aid, your emotional needs will clutter your sense of taste or your body's real food requests. This is where the 5 Ds -

Distract, delay, decide, distance and determine.
•After lunch, stay away from anything that contains caffeine.

• Keep alcohol consumption to a bare minimum as it is associated with increased level of triglycerides and cholesterol. This puts additional stress on ageing eyes.

• Exercise regularly, to increase the production of endorphins, brain chemicals that lift mood. Do not exercise strenuously with 2 or 3 hours of bedtime, as this may impair your ability to fall asleep. Walk briskly for 30-40 minutes regularly as physical active.

• People who suffer from heartburn or acid reflux should avoid late, heavy meals that delay the emptying of the stomach. Lying down with a full stomach puts you at a gravitational disadvantage, encouraging acids and gastric juice to flow up into the esophagus, causing uncomfortable heartburn.

• Establish a schedule to help regulate your body’s inner clock. Go to bed and get up at about the same times everyday, and follow the same bedtime preparations each night to create a sleep rituals.

• Supplements won’t make up for a bad diet. Eat a varied diet high in fruits and vegetables, whole grain and quality protein foods every day.