Whether in your local supermarket, reading the paper or your favourite magazine, we are bombarded with different health claims, often very conflicting about ways to boost your energy levels. Some suggest taking energy boosting supplements or herb teas, while others claim opting for a restricting low-carb, low-fat, high-protein diet is the way forward. However there is little to no scientific evidence that suggesting doing any of these things boost energy levels for a sustainable amount of time. Thankfully there are some things you can do to naturally increase your energy levels, and they’re very straight forward.
1. Exercise: whether its 1 hour, 30 minutes or 4X 10 minuet walks, exercise guarantees a better night’s sleep along with providing your cells with more oxygen. We also release stress hormones that in modest amounts can make you feel energised
2. Eat for energy: a well-known approach to help reduce fatigue is consuming small meals and snacks every few hours rather than 3 large meals a day. This approach provides your brain with a steady stream of nutrients and energy.
3. Consume foods with Low Glycaemic Index (Low-GI): These are foods such as wholemeal, whole grains, high-fibre vegetables, nuts and health oils such as olive oil. These are sugars that are absorbed slowing, which in turn make us fuller for longer
4. Stay Hydrated: we all should aim to drink 6-8 glasses of fluid per day. 150 ml of fruit juice counts as does squashes, coffee and tea. However water is the better fluid to consume daily. If your body is short of fluids then one of the first signs is fatigue.
5. Sleep: Harvard School of Health have suggested restricting sleep in certain ways can actually in the long term promote a more restful sleep. Here’s how it works:
- Avoid napping during the day.
- The first night, go to bed later than normal and get just four hours of sleep.
- If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
- As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.
However this was designed for patients who found it extremely hard to get their full 8 hours of sleep a night. Research has also shown that taking naps longer than 20 minuets can do more harm then good. Its been shown that your body takes a longer time to wake up after a 40 minuet-1 hour nap then t does 20 minuets.
If you would like anymore help or advice about how to increase energy levels in your lifestyle then don’t hesitate to contact me.