Lacking energy in these cold winter months? We know HOW to get your energy back with these easy tips!
Fatigue is a common complaint, especially after people hit middle age. Fortunately, there are plenty of simple ways to boost energy, and some even slow down the ageing process!
So put down that energy shot! There is no need to chug down that crazy sugary and artificial staff or buckets of coffee to get through the day before falling asleep at your desk by 3PM.
Here’s how to refill your tank when your energy levels crash:
1. Rule out health problems:
Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. It might be good to talk to your doctor if you feel unusually tired.
2. Get moving:
The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.
When that mid-afternoon urge to doze rolls around, hit the gym instead of the sack. Studies suggest working out can actually increase productivity. Two hours is how long you will feel powered up after taking just a 10-minute walk. And no a walk across the road from your office to the Patisserie does not count!
Although almost any exercise is good, yoga may be especially effective for boosting energy – especially for office workers. Even just a once-a-week = one hour session of exercise may show improvements in clear-mindedness, energy, and confidence. And remember it’s never too late to start, either!
Not sure HOW or WHERE to start? We are here to help! Book a free consultation with us NOW!
3. Drink More Water and Less Alcohol:
Dehydration lowers the energy levels and impairs physical performance. Dehydration has also been shown to decrease alertness and concentration.
You may already know that it’s easy to confuse signals of hunger with thirst (we think we need food when we really need water). But did you know that thirst can also cause fatigue?
The solution is simple: a tall, cool glass of water. By cutting down on alcohol before bedtime, you’ll get a better night’s rest, which is bound to result in more energy the next day.
4. Get to bed early:
Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep. The recommendation is somewhere between 7 – 8 hours.
If you do fall short on sleep (as we all do!), take a short afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Remember NOT to nap longer than 30 minutes, as not only you will find it hard to wake up and will feel groggy but you may also have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost.
5. Eat nutritiously:
Studies show omega-3 fatty acids improve mood and brain function, essential for avoiding a midday slump. Fish is particularly good for your heart.
Ever heard of power snacking? Well it is more than just eating between meals, we suggest a treat that combines protein, a little fat and some fibre – like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts. The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last.
Some people also benefit from eating smaller meals more frequently during the day. This may help to steady your blood sugar level. If you start eating more often, watch your portion sizes to avoid weight gain.
6. Eat More Whole Grains and Less Sugar:
The key here is keeping blood sugar balanced so energy is constant but losing extra weight can provide a powerful energy boost. Even small reductions in body fat can improve mood and quality of life. Eating sweet food can give a spike in blood sugar, which gives an initial burst of energy which is followed by a rapid drop in blood sugar.
Eating a lot of whole grains, provides a slow and steady release of fuel, your energy will be consistent and balanced, so by day’s end you’ll feel less tired. Not to mention this will keep your weight in check.
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• Not into espresso shots? Get your energy from chia seeds. They’re packed with a revitalising combo of B vitamins, fibre, and protein, so they pick you up without making you jittery.
• See red – This can actually kick you into high gear. Seeing the fiery colour makes your muscles move faster and work harder, giving you a burst of energy when you need it most
• Take a cold shower – A three-minute long cold shower could be enough to counteract some of the effects of chronic fatigue.