‘V’ is for Vitality – 7 Easy Ways to Boost Your Energy Levels



Feeling sluggish?  No energy or just feeling heavy?  No motivation or struggling to get out of bed in the morning?  Sound familiar?

We all experience that feeling when we just aren’t ‘sparking on all cylinders’.  Making sure your body is in optimal condition will help put some Spring back in your Step and allow you to enjoy your life to the max!

Lacking energy and motivation can be due to many factors including diet, lack of sleep or stress.  If you aren’t eating healthy food or even enough food you start to feel the ‘mid-afternoon slump’ and the day just seems to be dragging.

You feel lethargic, blood glucose levels drop, you can’t think clearly, feel demotivated and all you really want to do is snuggle up in bed and sleep or grab some sugary, calorie laden snack which may provide an instant boost but isn’t long lasting.

Here are 7 Quick Ways to Boost Your Energy Levels to make the most of every day.

1. Get Moving

  • If you have been sitting for a long period or just feeling tired get up and move!
  • Get some fresh air
  • If you work in an office, stand up from your desk and do some stretches or go for a quick walk – even around the office
  • A regular Exercise routine will actually give you energy because it makes you fitter and the endorphins ‘happy hormones’ start working.
  • You will feel physically better and also your mind will be more alert

2. Don’t Skip Meals

  • Make sure you eat a substantial breakfast as this will give you the energy boost to get going for the day. We have all heard ‘Breakfast is the most important meal of the day’ and I know if I don’t have breakfast I’m feeling tired by mid morning.  I’m not a breakfast person but I make myself have something like oats and yoghurt with blueberries.
  • Make a nourishing smoothie if you are rushed for time.
  • Eat a balanced, healthy diet which includes healthy choice options for snacks such as almonds.
  • Prepare your meals including healthy snacks so you aren’t tempted to buy processed foods.  Fast foods may satisfy your hunger but not for long.

3. Get Enough Sleep or Take a Power Nap

  • Getting a good night’s sleep is vital in keeping up your energy levels.
  • If you have had a bad night’s sleep try to take a power nap in the afternoon if you can.  Some workplaces even make provision for this as employers realise the value of healthy employees.
  • Try meditation or relaxation techniques at night if you are having trouble sleeping.
  • Try exercising in the morning rather than the evening
  • Take a warm bath and relax before going to bed

4. Eat Energy Boosting Foods

  • Cut down on carbohydrates at lunch and try to eat low G.I. foods which are digested slowly and benefit healthy blood glucose levels.  Replace white bread with whole wheat or brown rice.
  • Foods that contain Vitamin B provide stamina and choline an essential nutrient to keep your cells and nerves functioning and keeps you alert.  Eggs are a convenient and quick option.
  • Foods like Bananas provide potassium, Vitamin B6 and soluble fibre.  I usually eat a banana before I run.
  • Avocados contain good fats, iron and B-group vitamins
  • Almonds can be a good snack because they contain magnesium however they do contain calories so don’t eat too many.
  • Salmon is ‘brain food’ because it contains Omega-3 fatty acids.  Research has shown that these can improve energy levels and boost your mood.
  • Other snack alternatives include hummus, Greek yoghurt and blueberries
  • Try leafy greens such as kale and spinach in a salad with an egg, or skinless chicken
  • Increasing your fibre intake with fruit, wholegrains, vegetables, seeds and nuts
  • Make a Green Smoothie – with lots of kale and spinach

5. Keep Hydrated

6.Take Time Out to Relax Your Mind

Sometimes we just get overloaded with all the pressures of life and this can affect not only our mental well-being but it also makes us feel less motivated and physically tired.  Taking time out each day to relax and do something you enjoy will recharge your body and mind to take on the world.

Keeping energy levels up isn’t rocket science.  It is a matter of eating a balanced, healthy diet, exercising and getting a good night’s sleep.

7. Have a Check up

If nothing seems to be working, make an appointment with your GP to discuss your symptoms and to ensure there is nothing serious happening that needs attention.



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18 thoughts on “‘V’ is for Vitality – 7 Easy Ways to Boost Your Energy Levels

  1. Kala Ravi

    Those were some pretty relevant tips to add spring and substance into life! A simple and dedicated routine is all it takes, wonder why we find it so difficult to follow and stick to?
    @KalaRavi16 from

    1. Sue Loncaric Post author

      I know Kala it really is simple but unfortunately life gets in the way sometimes. Have a lovely day!

  2. Jeffrey Scott

    Good suggestions. At least one of the things I’m still doing on a regular basis is drinking water and eating my fruits. I’m not a big fish lover, so I don’t know about the Salmon. One thing that has always confused me is when people advocate avocados because they have good fat. Isn’t all fat bad and should be avoided?

    1. Sue Loncaric Post author

      Yes Jeffrey drinking water is a good step to good health. Yes I know what you mean about avocados being good fat. Our bodies do need fat but there are different kinds mono, unsaturated and saturated. We need to keep away from the saturated fats. I love avocados!

  3. Rhonda Gilmour

    I’ve discovered that in order to have good energy, I need three solid meals per day, plus a healthy snack in the afternoon. Some female friends in their fifties and sixties can get by with little nibbles, but I need a proper meal of protein (can be vegetarian) and fruit or veg, often with some sort of grain too. Every body has its own rhythm and requirements, but for me, the French approach works best.
    @RhondaGilmour from
    Late Blooming Rose

    1. Sue Loncaric Post author

      I’m the same Rhonda! As you say every body has its own requirements and we just have to learn to listen to our bodies and not necessarily what diet is in vogue at the moment.

  4. gigi

    Thanks for all the snack tips! Carrying some almonds is really easy— I need to just routinely do that. I almost always feel better when I get up and move,…but some days, I’m just really tired because I have probably not gotten enough sleep the night before. Getting enough sleep is key!

    1. Sue Loncaric Post author

      Sleep and eating enough is the key Gigi! I sometimes skip a meal and then feel light headed my body is craving fuel so it certainly lets me know. Thanks for stopping by to comment and have a beautiful day.

  5. Martha

    Great tips since I’m sizzling toward 70! I try to eat right buy #2 is my downfall, I never eat lunch and breakfast is usually a cookie or brownie. I need to work in that. I also wasn’t drinking enough water until I started adding frozen fruit to my infuser water bottle. Just a hint of flavor changes how water goes from blah to to flavor.

    1. Sue Loncaric Post author

      Oh how wonderful you sounds Martha! Good for you and you keep on Sizzling! Have a fabulous day and thanks for stopping by x

  6. [email protected]

    there are so many things here that I don’t do enough of Sue – I’ve been a bit slack with my water drinking, my low GI food for lunch and my sleeping’s been a bit so-so. I think it’s time for a bit of self care and putting in some effort in the right areas! Leanne @ cresting the hill

    1. Sue Loncaric Post author

      Yes Leanne, now that work has settled down you need to think about YOU for a while and nurture yourself. x

    1. Sue Loncaric Post author

      Oh Juliet you have made my day! I love to inspire others and get them motivated. Thanks so much for stopping by with your thoughts and I hope you visit again.

  7. Mukesh

    The only I miss is, having plenty of water. I find it very hard to make it a habit. I indulge in my work so much that I forget to drink water. I have used some smartphone apps to keep track of this. But all failed.

    Am I too much workaholic to stand up and have water?

    1. Sue Loncaric Post author

      Hi Mukesh – well I suppose it doesn’t matter if you stand up and have water while you work at least you are doing all the things you need to at the one time 🙂


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