Article written by Bec’s Lowe – Nutritionist and Naturopathy – Living Health
One of the most common complaints people present with in my clinic is feeling tired, fatigued, low in energy and lacking motivation. This is common, but it is not normal. Sometimes the solution is simple, just a few tweaks to diet and lifestyle and energy issues can be resolved. Other times, we need to dig a bit deeper. If you wish you had more energy, try these 5 energy boosting tips:
1. Start with a High-Protein Breakfast
A high-protein breakfast, that includes some healthy fast and fibre is a great way to stabilize your blood sugar levels throughout the day. This is because foods that are high in protein take longer to digest, which means that you’ll have a more sustained source of energy and avoid the mid afternoon energy slump and sugar cravings. Some good options for adding protein to your breakfasts include beans, eggs, Greek yogurt, whole-grain toast with nut butter, scrambled tofu or a smoothie with protein powder.
2. Exercise, Even if it’s Just a Little Bit
Exercise is a great way to increase energy levels, boost mood, reduce stress levels and improve your sleep. Even just a short 10-15 minute walk or stretching break can help to get the blood flowing and oxygenate the body. Incorporate some form of physical activity into your routine, whether it’s a daily walk, yoga session, or gym workout. If you go for a walk after a meal, this is a great way to help get the sugar from your blood into your cells therefore helping with blood sugar control and stable energy.
3. Establish Sleep Policies
Getting enough quality sleep is essential for maintaining good health and energy levels. Establishing a sleep routine that includes going to bed and waking up at the same time each day can help regulate your body’s natural sleep-wake cycle. Additionally, avoid electronic devices for at least an hour before bedtime and create a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid stimulants such as caffeine, chocolate, and alcohol too close to bedtime and practice some deep breathing or meditation to help wind down.
4. Reduce Stress Levels
Stress can be a major source of fatigue and burnout as being stressed burns through your stores of nutrients at a high rate. Incorporate stress-reducing techniques into your daily routine, such as deep breathing exercises, meditation, or yoga. Taking regular breaks throughout the day can also help reduce stress levels and energize your mind and body. Add in some 4-7-8 breathing a couple of times a day, 4 seconds inhale, 7 seconds hold, 8 seconds exhale, repeat 4 times. This really calms the nervous system and helps to reduce stress levels.
5. Stay Hydrated
Dehydration can cause fatigue and diminish cognitive function. Aim to drink at least 8 cups of water or other fluids per day, and consider carrying a water bottle with you throughout the day to ensure that you stay hydrated. Herbal teas are also a great way to stay hydrated and provide a variety of health benefits. If you often forget to drink, try downloading one of the many Drink Water apps on your phone and set a goal and regular reminders. Drinking between meals, not with meals is ideal (small sips with meals are ok) as large amounts of fluid with meals dilutes stomach acid which we need to stay strong to help breakdown the food.
Implementing these tips into your daily routine can significantly increase your energy levels and motivation. Start small and prioritize your self-care to help boost your overall energy and well-being.
But what if you’ve tried all these things and still don’t have great energy? Then we need to dig a little deeper and uncover the underlying factors contributing to your fatigue. This may include investigations and testing for nutrient deficiencies such as iron, Vitamin B12 and Vitamin D, checking thyroid function, hormonal issues, adrenal function, food intolerances, and looking at your gut health. If you are sick of feeling tired, get in touch for a free assessment so we can get to the bottom of what’s going on for you, because life is so much better with great energy!
If you want to talk to Becs then please visit her website and make a booking.