Would you like to know how to always keep your energy up? No one likes to feel sleepy and sluggish, and there are a few ways which can help you to keep energised and happy! We have a few tips for you.
1.Change your diet. People think they are eating right, but there’s a difference between watching calories and eating for energy. Eating lots of protein is essential for staving off fatigue, especially early in the day when your cortisol levels are high. At breakfast for example you can have have eggs, having a slice of smoked salmon on the side or adding protein powder to your porridge or smoothie. Otherwise, if you eat only carbohydrates, you’ll crash early and hard.
2.Eat low-GI foods, avoid high-GI refined foods and junk foods. Trade in good, complex carbohydrates (low Glycemic Index)) for the bad, simple carbs (sugar). Carbohydrates with a high glycemic index means the sugar is more easily digested by your body. That results in a spike in energy followed by a low-sugar crash.
High glycemic index foods to avoid include white bread, potato, pasta and high sugar foods (like sodas). Low glycemic foods (the good carb foods) include fruits and vegetables, grains, low-carb foods (meats and eggs)
3. Don’t skip meals, eat every 3-4 hours.
Our brain needs a constant supply of glucose to function properly. Making time to have a healthy breakfast can make a big difference; and if you think you’ll miss lunch, make sure you have some healthy snacks, such as a handful of nuts or seeds with a piece of fruit. You can also buy some protein bars or healthy protein shakes you can take to work with you.
4. Take a power nap. Keep it short: 10-15 minutes max. Any longer and it will have the opposite effect of knocking you out for the rest of the day.
5. Wake up at the same time everyday, including weekends. This sets your body clock. Otherwise, you’ll be wide awake when you should be asleep. The key is to go to bed at the same time every night.
6. Drink lots of water. Dehydration is a sinister cause of fatigue because it slowly creeps up on you. If you consistently drink less than 8 cups of water a day, you may be sluggish all the time.
7. Avoid too much caffeine
Caffeine, like sugar, can give you an energy boost. But it can actually make you feel more sluggish and exhausted in the long run. Try to limit your caffeine intake to one or two cups of coffee or tea a day, and consider some of the caffeine-free alternatives such as chicory.
8. Sleep well
If you have limited time to sleep, it’s even more important to focus on the quality of your sleep. Make sure your room is as dark as possible, avoid eating late at night, avoid exposure to blue light from computers, tablets, smart phones and television in the hour or two before bed, and making sure your bedroom is cool and not too hot.
Exercise gives a natural boost to your energy levels. Walking, dancing, yoga, swimming, running or going to the gym can be good choices.
10. Get outside
Exposure to daylight increases the body’s production of Vitamin D and also serotonin, a hormone that helps us feel awake and energised; and stops production of melatonin, the hormone that makes us feel sleepy.