Do you sometimes lack motivation or energy when completing daily tasks? You’re not alone. Many of us find ourselves reaching for a cup of coffee (or two) to make it to lunch.
Thankfully, there are plenty of natural methods that you can use to boost your energy levels, including eating specific foods, reducing stress and power napping.
In this week’s Wellness Matters, we’ve got some easy tips that you can use to have more energy every day!
Eat Healthy Foods
Foods with a lower glycaemic index (sugars that are absorbed more slowly) can help you to avoid the “crash” that comes after eating processed foods high in refined sugar. By releasing the sugar over a longer period, your body can better handle the nutrients and regulate your energy levels accordingly.
Foods with a low glycaemic index include whole grains, high-fibre vegetables, nuts, and healthy oils (i.e. olive oil).
Reduce Stress
One of the largest factors in suffering energy levels is stress, says Dr Paul Baard.
“Stress is the result of anxiety, and anxiety uses up a whole lot of our energy”.
“We’re expending all our energy trying to contain our angry feelings, and that can be exhausting”.
Stress can leave you both mentally and physically drained, as we expend energy dealing with the difficult feeling.
We can counter this by increasing the number of relaxing activities we work into our day. This could take the form of exercise, or a quieter pursuit, such as listening to music or reading a book.
“Whatever is relaxing for you will reduce tension, and that will help increase energy”.
Drink Water and Limit Alcohol
If your body is in need of water, one of the first signs is a feeling of fatigue.
This is even more important after exercise. Water is full of nutrients that will help you perform and recover from strenuous activities.
While water can help to reduce symptoms of fatigue, alcohol can have the opposite effect.
“Although alcohol initially helps you fall asleep, it also interferes with deep sleep, so you’re not getting the rest you think you are – even if you sleep a full 8 hours” says nutritionist Keith Ayoob.
Ensure to cut down on alcohol before going to bed to achieve a deeper and more restful sleep.
Increase your Magnesium Intake
Magnesium supplements are often taken as a remedy for poor sleep (insomnia).
Magnesium can help to regulate neurotransmitters that are active in sleep, such as gamma aminobutyric acid.
A study on adults with insomnia found that magnesium supplements lowered the average time it took to fall asleep by 17 minutes.
Another study in almost 4,000 adults linked increase intake of magnesium with improvements in sleep quality and duration.
Natural sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.
Take a Power Nap
A power nap can help to boost your memory, cognitive skills, creativity and energy levels.
“You can get incredible benefits from 15 to 20 minutes of napping”, says Dr Sara C. Mednick.
“You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
Some tips to improve your napping game include:
- Consistency: Keep a regular schedule, between 1pm and 3pm is best.
- Darkness: A dark room, or an eye mask, will help you to fall asleep faster.
- Length: Set an alarm for 30 minutes or less, otherwise you risk waking up groggy.
Exercise
Even a simple walk can be a natural energy booster!
There is an association between physical activity and a reduction in low energy and fatigue.
Regular exercise delivers oxygen and nutrients to your muscles, improving the function of your cardiovascular system. As your lung and heart health improves, you’ll be better equipped to handle daily tasks that would typically drain your energy.
By using some of these tips, we know you’ll feel renewed and energised in no time!
Let us know if you have any feedback, or a topic you would like us to explore in the next Wellness Matters!
