You bound out of bed, ready to face the day ahead – only to find yourself feeling lethargic later on. Even though you may get at least 8 hours of sleep at night, tiredness can kick in – and no matter how enticing that yummy meal with friends, fabulous shoe sale, or vital football game sounds, you just can’t psych yourself up to go.
Energy is essential in this sleep-deprived, overstretched, high-speed world. But how do we recharge our batteries when there is always something we need to do?
Have a look at what you are eating – a balanced diet will supply your body with all of the vitamins and minerals it needs. Try to cut out sweet foods, as although you may get an initial burst of energy through a spike in blood sugar, it will soon be followed by a rapid drop in blood sugar, which in turn can leave you feeling wiped out. Eat more whole grains and protein-rich foods, which provide a slow and steady release of energy to your body.
Think about your meals
Not only is the type of food you consume important, but also the time of day and how often you eat. If you are struggling for energy during the day, why not try:
- Eating bigger meals in the middle of the day
Your digestion is much more active during the day, allowing your body to use food for energy more effectively. At night, the body naturally begins to slow down and it is harder to digest.
- Eating smaller, more frequent meals
Instead of three substantial meals, eat five to six smaller meals every three hours or so. Small meals won’t weigh you down like heavy meals, and eating more frequently will keep your energy levels steady.
The idea of exercise when you feel exhausted may sound unbearable, but it will boost your energy more than almost anything else you can do. It stimulates your heart and oxygenates your blood. Plus, if you exercise, you will lose weight…Those excess pounds also consume energy!
Take time to yourself
One of the biggest energy zappers is stress, as anxiety uses up a big proportion of our energy, and can leave you mentally and physically exhausted. Taking time to relax will reduce tension and that will help increase energy. Try taking a bath, reading a book, listening to music, having a quiet cup of tea, or trying a new yoga pose. You could also have a power nap, which research shows can make you more alert and productive.
Drink More Water
Our bodies use water every day for sweating, exhaling, urinating, and bowel movements. Research has shown that staying hydrated is necessary for the brain to function at optimal levels. Even minor dehydration can cause impaired concentration, headaches, irritability and fatigue.
Get up and stretch!
Regular stretching does more than keep your muscles and tendons in a healthy state; it also keeps the brain’s arteries open and unclogged. Maintaining a free flow of oxygenated blood to our most vital organ is an excellent way to create more vigour in your life!
Think Positive & plan ahead!
Negative thoughts drain your energy, whilst positive thoughts replenish it. So try to focus on the good things in your life, and surround yourself with enough positive people so you can keep your energy level up, as other’s low moods can bring you down.
Planning further ahead will also have a positive impact on your attitude – constantly having things to look forward to is a great way to increase vitality! Get a calendar and start booking in dates – a holiday, catching up with your family, a day out with friends, “me time”, special events… Writing each one will make you focus on your social life – something we often neglect!
If you feel consistently sluggish, we would advise you to talk to your doctor, as they can speak to you about your specific symptoms.