One thing people would frequently like to possess is more energy and with increasingly busy lifestyles and work/family commitments it is something we all crave. Here are a few tips that can help to up those energy levels*
Exercise is great for raising energy levels and fighting fatigue. Cardiovascular exercise can make your body more efficient at using sugar and fat stores for fuel and thus regulate blood sugar levels which can prevent dips in energy throughout the day. Exercise can also strengthen the cardiovascular system so that there is better circulation and increased energy production.
Whether it is walking, cycling or aerobics – any form of exercise that gets you moving is great. It may feel hard at first to start but you hardly ever regret a good work out or a walk somewhere nice in the fresh air. If you find a physical activity you really enjoy – it seems less of a chore and it can become a habit you can stick to.
A lift in mood and feeling good can make your feel more energetic. Exercise releases chemicals in the brain such as serotonin and dopamine that can improve mood. Also, do not forget those endorphins which are normally produced after more strenuous activities which give a feeling of increased well-being.
Food gives us energy but it has to be the right type of food to avoid fatigue and energy slumps throughout the day. This can be easy to achieve by simple food swaps and eating more nutritious food.
Try brown bread, whole wheat pasta and brown rice instead of the refined versions as these sustain energy.
Increase your intake of fruit and vegetables.
Eat foods that are rich in iron (especially if you are a woman) as being low in iron can lead to tiredness.
Make sure that you have breakfast and eat at regular intervals.
The food we consume needs to be nutritious but also delicious so keep up the healthy habits by trying new recipes.
Dehydration can also make you feel tired so keep hydrated by trying to have 6-8 glasses of water a day.
It is hard when you have a busy life to fit rest in; even getting a good amount of sleep can be difficult but a lack of sleep/rest can really reduce our energy levels and productivity. It seems that we are fitting more in but actually that is not the case; as we fatigue we can get slower and become less efficient.
An adequate amount of sleep is essential for health and a lack of it can affect mental functioning and even weight. Try to form good sleep habits such as going to sleep at the right times, getting about 8 hours sleep, having an uncluttered space to sleep and avoid using laptops/mobile devices 30 minutes before you go to sleep.
It may also be beneficial to take some time out in the day even if it is just for a few minutes to focus on something calming you enjoy such as reading or doing something creative.
An overworked mind can lead to tiredness. Stress and low mood can disrupt your sleep as well as giving you feelings of fatigue. Mindfulness practice can be great for calming the mind and there are some great Apps to help with this practice. However, if you feel that your low mood is particularly unusual or if you are going through a difficult period in your life than you may find it helpful to see a doctor or mental health practitioner.
*Fatigue (especially chronic fatigue) can be a sign of an underlying condition so it is always best to consult a doctor.