At this time of year, it seems we’re all so very busy and our energy levels often decline as a result. I know I’ve been exhausted in the past few weeks, so I sought out a few tips on way to boost your energy – and now I’d like to share them with you.
Following are 9 ways to boost your energy…
1. Stay hydrated
Did you know – The number one cause of fatigue is dehydration? Yes, it’s true! When we don’t drink enough water, it means the level of fluid in our bodies drops, including blood volume. This means our hearts have to work harder to supply oxygen and nutrients to our cells. Due to the fact that our bodies are mostly made up of water, even a small drop in H2O levels can affect the body’s metabolism.
It’s recommended you drink at least 2 litres or 8 cups of water per day. If you feel fatigue starting to sneak into your day, grab a cup or bottle of water and ensure you’re fully hydrated.
2. Take a walk
While you may not feel like exercising due to lack of energy, according to experts, physical activity, particularly walking, can boost your energy levels. A brisk 10 minute walk is said to increase energy for up to two hours afterwards. Should you choose to take a minimum 10 minute walk each day for three weeks, it will help lift your overall energy levels and your mood.
3. Eat up!
Whatever you do, don’t skip meals – particularly breakfast, if you want to sustain your vigour throughout the day.
4. Reduce your stress
It’s well-known that some of the biggest energy zappers are stress, anxiety, fear and anger. All these emotions can leave you feeling mentally and physically exhausted. Even low levels of stress can drain our energy reserves.
You can reduce stress by taking time out to do something relaxing. This will vary for each person, but it may be as simple as getting outside in nature, talking to your pet, having a massage, listening to music, taking a long soak in the bath or enjoying a quiet dinner with a loved one or friend.
5. Take a power nap
Winston Churchill made the “power nap” famous. After lunch each day, he would go to bed and take a nap, which he claimed as the secret to being able to work extremely long hours at the British Prime Minister.
The power nap is said to assist with “information overload”. Theey can also help us retain what we’ve learnt earlier in the day.
I’m rather fond of the power nap myself. If I’m going out for the evening, I’ll quite often nap for around 20-30 minutes in the afternoon. I find if I sleep for longer than 30 minutes, it makes me groggy when I awake, but that’s just me.
6. Check your diet
Over-consumption of sweet foods affects our blood sugar levels, which in turn impacts energy levels.
Eating sweet, sugary foods causes a spike in blood sugar, which provides an immediate burst of energy. This is followed by a rapid drop in sugar levels and energy. If you continue this pattern throughout the day, it can leave you feeling washed out by the evening.
Try eating more wholegrain, low-glycemic carbohydrates, as they take the body longer to digest which helps avoid the effects of the spike-and-drop of high sugar foods. Low-glycemic carbohydrate foods such as nuts, legumes, oats, brown rice and sweet potatoes will provide a more steady flow of energy.
By eating whole grains, your body receives a slow and steady release of fuel, so your energy levels are more consistent and balanced.
7. Consider your Vitamin B intake
Vitamin B12 is known as the energy vitamin. This vitamin supports blood cells and thyroid function. As our bodies are unable to store extra amounts of B12, we need to ensure we consume it in the foods we eat or supplements we take. Low energy levels can be a sign of B12 deficiency.
8. Breathe deeply
Deep breathing can help energise your body. Try inhaling slowly for the count of 6. Hold your breath for 3 seconds as you tense all your muscles, then exhale for the count of 6 as you release all of your breath and relax all those muscles. Hold your breath for 3 seconds. Repeat this process of inhaling, holding and exhaling.
9. Catch up with positive friends
Surrounding yourself with high energy people who motivate and uplift your mood can help revitalise both your mind and your body. Energy and enthusiasm are contagious, so be sure to let all that good stuff rub off on you!
I hope these ideas on how to boost your energy will help you get through the festive season.
What’s your favourite way to boost your energy levels? Let us know in the comments below…
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