Do you feel like you’re running on empty or struggling to get through the day without a caffeine or sugar hit, or even a nap?!
Try these 7 simple tips to help improve energy levels:
1. Hydrate- Dehydration reduces energy and concentration. Aim for 2 litres per day. Have a reusable water bottle with you throughout the day. Make it more interesting by adding lemon, mint or cucumber which helps facilitate water up-take at a cellular level.
2. Better quality sleep –It can be hard in the modern world, to switch off and calm your mind. Write down your worries earlier in the evening, so you’re less likely to take them to bed. Aim for 7-8hrs sleep per night, in bed before 11pm! Resist looking at screens 1hr before bed- try yoga, meditation or reading a book instead!
3. Swap more processed foods (white carbohydrates, pastries, and sugary treats) for ‘real' whole foods - slow sugar release carbohydrates; Nuts, energy balls, legumes, sweet potatoes, oats and brown rice, for a steady stream of energy. Avoid the traps that drain energy - too much caffeine and alcohol.
4. Eat nutrient rich foods – Energy production in our body requires an abundance of vitamins and minerals; especially B vitamins and magnesium. These are contained in grass-fed meat, wild-caught salmon, mackerel, sardines, eggs, poultry, lamb, yogurt, cheese, kefir, leafy green vegetables, nuts and seeds, beans and legumes, nutritional yeast, bananas and avocado. Eat the rainbow - more colour means more nutrients and vitality.
5. Evidence shows being outside in nature increases well-being- fit in outdoor time on the way to/from work or at break time, cycle or walk instead of driving. Exposure to daylight is the best source for our bodies to make vitamin D which many people are deficient in. Vitamin D provides multiple benefits including boosting energy and supporting immunity.
6. Exercise -This does not have to be a work out in the gym! Gardening, walking or any physical activity can be energizing. Studies show that regular exercise improves mood and increases oxygen in the body’s cells enhancing energy levels.
7. Omega 3 - Diets high in omega-3 fats improve focus and energy. Try to get at least one source of omega-3 fats a day from oily fish, flax seeds, flax oil, leafy greens or walnuts.
If you want to receive some more support, or discuss any other symptoms such as healthy lifestyle tips or suffer from digestive issues or hormonal imbalance, do book in for a complementary 20 minute call.