Increase Your Energy Naturally With These 5 Steps
Have you ever experienced an afternoon lull? The one where it feels like time stands still, and all you want to do is close your eyes, curl up into a ball and have a snooze?! You are certainly not alone, and these energy dips can be hard going, especially if you have work and other responsibilities. And whilst many things act like a 'pick me up', they can be tempting during a lull, such as a cup of coffee or a bag of sweets. They sadly only provide a short-term solution to the issue and can cause a yoyo effect of feeling alert and then hitting energy low again. And let's be honest, they are not the best for our health either.
Thankfully, you can do many things to naturally help your energy levels. So, let's dive in. Here are 5 steps you can work on each day:
1. Focus on your sleep
High-quality sleep is essential for many aspects of your health, including energy levels. Imagine if you put your phone on charge, but every 30 to 40 minutes, you kept taking the charger out, using it for a short time before returning it to the charger. Over time you will notice your phone doesn't charge as quickly, and your battery will still be low by the end of the day. The same applies to you. Suppose you have a broken night's sleep or just don't get enough. In that case, it doesn't allow your body to recharge, and that's where the tiredness and reduced energy can creep in the following day. Creating a sleep routine can help with this. Simple things like avoiding screens and devices 90 minutes before bed, trying to have your last meal 2 hours before you sleep, avoiding stimulants like caffeine in the afternoon and, being mindful of your environment, making your room dark and cool can all help to get a good night's sleep.
2. Fuel from foods
All food provides energy, but the type of food you eat will impact how your body processes it and your energy levels. At the start, we mentioned how tempting it can be to reach for sweet foods when your energy takes a dip. Highly processed foods like sweets, biscuits, cakes, cereals, and bread are high in sugar. Still, they can also be broken down by your body quickly, which causes your blood sugars to rise rapidly. This provides that burst of energy, but sadly it is short-lived and, once over, can create a dip. Incorporating 'whole foods like vegetables, whole fruits (not juices), oats, as well as good sources of protein (things like eggs, lentils, meat, and fish) and fats (such as avocados, olive oil, nuts, and seeds), will take your body longer to break down and release energy more slowly, therefore helping you to avoid the roller coaster of energy highs and lows. Planning your meals throughout the day can help you keep on track.
3. Take a break
We know how tempting it can be to power through the day when there is a lot to get on with. Sometimes taking a break can seem like a waste of time. However, allowing yourself some time out will help your productivity, not hinder it. Your body is not designed to be on the go all the time. It needs opportunities to recharge, and allowing yourself regular breaks will help to keep your energy levels up. Stepping outside to get some fresh air, taking a short walk, doing some star jumps in your room, or even closing your eyes for a few minutes and taking some deep breaths can help keep your energy up throughout the day. It will also help you manage stress, which can take up precious energy. We recommend setting the alarm at regular intervals during the day. It's a great way to keep yourself accountable.
4. Intentional movement
Did you know that exercise helps to increase your energy? Movement is life; every time you move, it stimulates your nervous system, including your brain, helping you feel more alert. Do you recall a time when you really didn't want to exercise? You may have felt tired and lethargic, and the sofa seemed even more comfortable than usual. Yep, we can certainly relate to that too! But how did you feel once you finished your exercise? Did you feel more awake and energetic and pleased to have done the work? The chances are you did, and that is because your body craves movement. Exercise helps increase your energy and boost your mood too, so we recommend factoring in exercise each day, at least 30 minutes or more if you can. It will do wonders for the health of your spine too!
5. Stay hydrated
Did you know your body is made up of 60% water? It is essential for keeping your body working well, and one of the bonuses of keeping hydrated is that it can help improve your energy. When your body is dehydrated, it can lead to poor concentration, low energy, and tiredness, so we recommend having a big glass of water when you wake up and then keeping a water bottle beside you. Keep sipping away during the day, and be sure to refill when empty!
We know these are simple things to focus on, but if they are done consistently, they can do wonders for how you feel each day and help to avoid those frustrating lulls during the day.
If you focus on these areas for some time and continue to struggle with low energy, which is causing concern, we would recommend you get this investigated further. Low energy can be a sign of other health conditions, so it is always best to get checked out with your General Practitioner or other health care provider.
With love,
Rob Firth
The content of this blog is for educational purposes and is not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this blog.