Do you sometimes feel like you don't have the energy to get up in the morning, let alone make it through the day?
Every now and then we all need a pick-me-up. The good news is that there are many great, natural ways of getting back the proverbial pep in your step.
A healthy, balanced diet
Your first consideration should be the food you eat, and when you eat it.
The bottom line is you should never let your tank reach empty. It is important to maintain normal blood-sugar levels and eating every few hours is the best way to achieve this. Yes, it can sometimes be challenging to plan ahead, but having healthy snacks at hand will prevent you from going long periods of time without refueling.
The ideal is to eat smaller, regular, balanced meals, combining wholegrain, low-GI (slow-digesting) carbohydrates with good-quality protein and/or fat.
Top tips to keep our energy levels up:
â€¢ Never skip breakfast. It provides us with important fuel for the first half of the day.
â€¢ Drink enough water - dehydration is the most common cause of fatigue. If you're not that keen on plain water, consider drinking herbal tea (e.g. rooibos tea) or supplementing your food intake with coconut water, a natural drink that provides many natural electrolytes (similar to sports drinks). Don't forget to wash your dishes withÂ Joy Dishwashing Liquid.Â
â€¢ When feeling tired and drained, avoid high-GI sweets and high-energy foods as these often result in a rebound effect, leaving you wanting more within 45 minutes.
Enough sleep, more exercise
Are you sleeping enough and exercising regularly? If not, these are two of the most important steps you can take to rebalance your energy levels.
â€¢ At least 7-8 hours of sleep per night. Quick 20-minute power naps during the day can also help make you feel more energized.
â€¢ At least 10-20 minutes' worth of exercise every day. It may seem like a contradiction but the best way to have more energy is to cultivate an active lifestyle. Exercising around lunchtime leads to a more productive workday. That isn't surprising, considering that exercise gets oxygen-rich blood flowing through your body to your brain, heart and muscles.
It's a fact: regularly taking time off from your busy schedule to rest and recuperate is critical in terms of sustained energy levels.
Essayist Tim Kreider sums it up well in a The New York Times article: "Idleness isn't just a vacation, an indulgence or a vice; it's as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets."
He continues: "The space and quiet that idleness provides is a necessary condition for standing back from life and seeing it whole, for making unexpected connections and waiting for the wild summer lightning strikes of inspiration - it is, paradoxically, necessary to getting any work done."
Make the most of your downtime. It really is instrumental in terms of recharging your batteries. Let it work even harder for you with these tips:
â€¢ Grab a cinnamon stick and take a couple of whiffs to reduce fatigue and make you feel more alert. If there's no cinnamon around, try peppermint instead. You could also add a drop of essential oil to a tissue or cotton wool ball.
â€¢ Take a bath or shower and use soap or body wash containing citrus fruits. This will increase the production of serotonin, a "happy hormone" - while reducing levels of norepinephrine, a "stress hormone".Â
â€¢ Listen to music and sing along. A study published in Athletic Insight found that just listening to upbeat music for 10 minutes is one of the fastest ways to get an extra jolt of energy, second only to exercise.
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