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
- Drink plenty of water throughout the day – year round
- Keep a drink bottle at your desk or carry one with you
- Set the alarm on your phone to remind yourself to drink
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.
Let’s Keep Sizzling!