Do you want to increase your energy levels?
Whether it is a lack of sleep, illness or stress that has drained your energy, there are ways for you to get back on track. In this blog post we will share some tips that have been proven to help people increase their energy level.
Drink lots of water throughout the day
Drink lots of water throughout the day. Dehydration can cause fatigue, so make sure you are drinking enough fluids each day to keep your energy levels up. Aim for at least eight glasses a day and consider increasing this if you are exercising or outside in hot weather. You could also try adding fresh fruit such as lemon which helps flush out toxins.
Avoid refined carbs and sugars after noon
Refined carbohydrates such as white bread, pasta and rice which are often found in processed food items can cause blood sugar levels to spike, only for you to crash later on. This is not good for energy levels so try sticking with wholegrain varieties that release energy more slowly into the body, along with other complex carbs such as porridge oats. Also try to cut down on sugary snacks that are high in calories but don't provide much nutritional value.
Eat a healthy breakfast with plenty of fiber and protein to keep you full for longer
Eating a healthy breakfast is one of the best things you can do to improve your energy levels. Try eating foods such as eggs, wholegrain bread and fruit which are high in protein and fiber that will keep you full for longer.
Take time out every hour throughout the day
Taking short breaks each hour will help improve concentration levels as well as resting tired eyes, but also provides an opportunity to recharge mentally. Setting a timer while you are working or studying will help remind you to take your break. Use these breaks wisely by drinking water, doing gentle stretches or taking deep breaths - whatever works best for you personally.
Exercise for at least half an hour each day
Regular exercise can help you sleep better, improve your mood and increase energy levels so it's important to find something you enjoy and aim for at least half an hour a day. If you're not used to exercise it's best to start off small and build up gradually, giving yourself time to adapt. Take regular walks outside or do some stretches at home, whatever you enjoy as long as it's something active.
Make sure you are getting enough sleep each night
Getting plenty of good quality sleep is one the most important things that can help keep your energy levels high so try aiming for at least seven to eight hours a night. Also try and stick to a sleep schedule so your body knows when it's time for bed, avoiding screens before you go to bed as this can cause poor quality sleep.
Avoid caffeine after lunchtime
Caffeine is often cited as providing an instant energy boost but the effect doesn't last long and can cause you to crash later on. It's best to avoid caffeine after lunchtime so it doesn't impact your sleep and limit yourself to no more than one or two cups of coffee, tea or energy drinks per day.
Avoid alcohol in the evenings
Alcohol is often associated with helping people wind down but too much can actually disrupt good quality sleep, which can have a negative impact on your energy levels. Try avoiding alcohol in the evenings so you aren't left feeling tired and sluggish the next day.
It's no coincidence that these are the same tips we would give you to help you sleep better at night. Increasing energy and improving sleep are essential to your wellbeing and creating good daily habits are a great place to start.
Which of these suggestions will you be implementing this week?