If you think buying a colourful bottle at the supermarket that promises you vitamins energy and more, is enough to keep your energy levels up permanently, think again.
If you’re facing fatigue more than you’d like, it’s time to make some long-lasting changes to keep your energy levels up all week.
So, here are a few tips to get you started;
1. Monitor stress
Seems easy but we all know it’s not.
Stress consumes a huge amount of your energy. It pumps adrenalin through your body, draining all of your power and then as soon as it goes away, you feel zapped. Instead of letting stress control your natural rhythm try to put more efforts into controlling it. For example, if you feel your heart racing and your palms sweating try to reason with yourself, think, is what I am facing, right now, really worth this stress? When you start to objectivley weigh whether the symptoms of stress are worth it an any given situation you will start to relax. It is an easy way to control those exhausting side effects of stress. Also simply talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help to diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
2. Lighten your load
One of the main reasons for fatigue is overwork. Are you spending too much time worrying over pieces of work before sending them? Are you inefficient in some areas of your day? You need to start making a streamlined list of where you think you should be spending each hour per day. Then have this at the forefront of your mind as you start your day. This reduces the risk of you getting into the evening, exhausted, still with so many tasks to complete. Get rid of those things that are less important and if you can’t think about how to cut them out, you can delegate if necessary.
Exercise is a must for anything mind-body related. Whether you want to be happier, sleep better or have more energy, exercise is your medicine. Exercise when it comes to energy helps you to sleep better and it also gives your cells more energy to burn and circulates oxygen. Further, exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized.
4. Don’t oversleep
If you think you may be sleep-deprived, try getting less sleep. Sounds strange but it works. This process enables you to get to bed earlier and eventually starts a path towards proper sleep, the type of sleep that allows you to wake up before your alarm clock – imagine that! Here’s how to do it:
- Avoid day naps
- 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.
- As soon as you feel groggy from too much sleep go back to the number of hours which made you feel the most alert
5. Eat for energy
It’s better to eat small meals every few hours than three large meals a day. This type of eating pattern reduces your perception of fatigue because your brain gets a steady supply of nutrients.
Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fibre vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
6. Drink water
What’s the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It’s not some pricey sports drink. It’s water. If your body is short of fluids, one of the first signs is a feeling of fatigue. Put a big bottle next to your desk at work or carry water around with you at all times, slowly sip it throughout the day and make sure youre topping it up.
For more information on the many things, you can do to increase your natural energy read this helpful blog here.