When your life is non-stop and fatigue slows you down, now is the time for natural energy boosting tips.
It seems these days we are always doing something, and often we’re under pressure to do it.
Responsibilities are rested upon your shoulders right from the moment your alarm clock goes off.
There really is no wonder why physical, and mental fatigue is all around us.
The good news is that you can flip things around with a few simple (and natural) ways to boost your energy throughout the day. So that you can keep up, keeping up.
Balance Your Blood Sugar
One of the easiest ways to boost your energy throughout the day is to stabilise your blood sugar. When we’re busy it’s easy to get caught up and forget to eat and when we do eat, it’s likely on the go and something high in sugar to give you a boost in energy. When we do this, our energy levels take a huge dip.
You can easily balance your blood sugar and naturally increase your energy by:
- Eat every 3-4 hours, keeps blood sugar and energy levels steady throughout the day. A breakfast, snack, lunch, snack, dinner routine works really well.
- Consume foods that are low in their glycemic index such as fruits and vegetables and whole grains) and opt-out of the white breads pastas and baked items.
- Eating a portion of protein with every meal (breakfast, lunch, dinner) will slow down the released of carbohydrates into your blood stream. Protein is broken down and released slowly into the bloodstream so you’re less likely to have a spike in blood sugar resulting in a crash. Whats more, filling up on protein means you’re less likely to fill in on foods that spike blood sugar, such as breads & pasta.
Move your ass
The last thing you want to do when you’re feeling tired, is to exercise. The thing is, as tough as it can be to move your ass, exercise is one of the best things you can be doing to boost your energy.
It doesn’t even need to be a long workout.
According to a California State University study, “even a brisk 10-minute walk can increase your energy levels for up to 2 hours.”
Something to bare in mind during the darker days of October to March.
So whenever you feel that afternoon slump creeping on, skip the coffee and lace up those training shoes for a little walk and fresh air.
State the obvious Coach, but a lack of sleep causes fatigue. You knew that right? So why aren’t you prioritising your sleep? However, did you know the quality of your sleep is as important as the quantify of your sleep? Even a slight disturbance in your sleep may affect how rested you are the following day.
Here are a few simple ways to a more rested sleep:
- Power down 90 minutes before bed, by avoiding blue light emitted from tech such as TV, mobile phones & tablets. Even a slight amount of blue light emitted from devices will interrupt your bodies circadian rhythm. The brain identifies that light from you phone, as being daylight. So power down the tech, 90 mins before bed and see how much better your sleep improves.
- Avoid caffeine from 3pm onwards. Obvious one really.
- Use lavender candles and/or lavender oils on your temples and pillow before to relax.
Take a pass on the energy drink or coffee to lift your energy and make the switch to good old H2O.
Typically, most people reach for caffeine to escape the energy slump, and it certainly works, temporarily, but not without it’s consequences. You see, caffeine will also dehydrate you.
Did you know just 5% of dehydration will affect 20-25% of your performance?
Even slight dehydration is enough the impair your concentration and depress your mood. It’s at this point we likely look to more caffeine to keep ourselves going. And so the vicious cycle grows ever bigger.
How do identify if you are dehydrated?
Next time you take a “wee wee” take note of the colour. If the colour is light and clear then you’re hydrated. If your urine is a dark yellow colour then you need to drink some water and get yourself hydrated.
If you’re hydrated and still need a pick up, use coffee in small amounts or switch to green tea which contains less amounts of caffeine.
Green tea will give you longer lasting energy over coffee and it doesn’t hit you hard and lead to a crash.
Walsall’s leading personal trainer Coach Wilson started the bootcamp trend in Walsall and has since gone on to appear on TV such as the BBC were he hosted the Inside Out show on Obesity, Channel 4’s Embarrassing Bodies and Sky News. Paul has been voted the UKs most loved personal trainer and the UKs health & fitness business of the year for the last 4 years running.