Lacking energy?
Feeling tired? Struggling to get through the day?
I’m sure our busy lives have a lot to do with the fact that many of us are lacking energy but sometimes increasing our energy levels can be as simple as making a few small changes to our diet and lifestyle.
Always eat breakfast (including protein)
Breakfast provides you with the energy to get through the day and reduces mid-morning cravings.
Stay hydrated
Dehydration (even mild) can cause your body to feel tired and weaker than normal so aim for 8 glasses (2 litres) every day
Eat small, frequent meals
Eating regularly ensures that your body and brain have a steady supply of the nutrients needed to produce energy.
Consume healthy carbohydrates
Complex carbohydrates (such as fruits, vegetables and wholegrains) release glucose gradually, giving the body long-lasting energy.
Avoid processed foods and refined sugar
Processed and high-sugar foods are absorbed quickly by the body and cause a rapid spike in blood glucose. This burst of energy is short-lived and is followed by a blood sugar crash which causes fatigue and low mood.
Use caffeine judiciously
Caffeine can be effective in increasing energy levels and alertness, however I recommend sticking to one or two coffees a day as excessive caffeine is associated with insomnia, racing heart rate, anxiety, headaches and irritability.
Have your iron levels checked
Low iron is a common cause of fatigue, particularly in children, women of reproductive age and vegetarians/vegans. If you have been experiencing ongoing fatigue, it may be worth asking your GP for a blood test to check your iron levels.
Gentle daily exercise
Exercise increases blood flow to the body, releases endorphins and improves sleep quality, all of which can result in increased energy levels.
Establish healthy sleep patterns
Sleep deprivation is associated with daytime tiredness, impaired
concentration and low mood so aim for 7-9 hours quality sleep each night.
Try to reduce stress
Stress causes the release of the hormones cortisol and adrenaline and also impacts quality of sleep. Long-term exposure to stress causes the adrenal glands to be overworked and can result in fatigue and exhaustion.
If you would like help to increase your energy levels please book a consultation or free discovery call.