I struggle regularly with my energy levels. I can go through periods of being very tired and fatigued. Sometimes it’s easy to spot a pattern, like a stressful time at work, or a period of changing food or exercise routine. But sometimes it’s harder to get to the bottom of what’s causing the low energy levels.
I recently came across some information from the Head of Clinical Nutrition at BioCare, Chris Newbold, that highlight some great tips for how to boost energy levels. So I thought I’d share them with you together with my own tips as well!
You might be thinking of alcohol now, it’s quite an obvious one, but there are other drinks you might want to avoid at certain times to ensure you keep your energy levels steady.
Caffeine is essential for most people to function in the morning, but try not to have it after 2pm Chris Newbold suggests. I’m a tea addict and drink about 5 cups of black tea a day. Recently I’ve started drinking jasmine tea in the evening which contains no caffeine which means I won’t end up being restless or having problems going to sleep in the evening.
And when it comes to alcohol – it will effect your energy levels the day after of course, but just remember the old rule of every other drink water, and it will help to an extent!
Make sure you start your day with something full of useful energy, not something that will drain your energy. Chris Newbold suggests trying porridge and fruit, or an omelette or wholemeal toast, and to avoid fatty, deep-fried foods such as fry-ups, as these take a while for your body to digest and will leave you with less energy.
Protein is definitely your friend and it will keep your energy levels even throughout the day. Try adding an egg for breakfast, have lean meat or tofu for lunch, and throw in some nuts for snacks or a yummy protein bar if you want a treat!
Don’t ignore the carbs though. Just make sure you have complex carbs that your body takes more time to break down so that energy is released slowly throughout the day. For example, brown rice, sweet potato, granary bread, and chickpeas.
Quite an obvious one if you want to increase your energy! But it’s all about the quality of your sleep. According to Chris Newbold, it can take around 24-36 hours for your body to recover from a bad night’s sleep. So do everything you can to make sure you don’t interrupt your sleeping pattern. However, if you do have a bad nights sleep, Chris suggests staying hydrated the next day, eat well, and drink less caffeine.
If you have issues getting to sleep, I would also suggest making sure you have the very best conditions for sleep. Such as the right mattress, a good pillow, the right temperature in your bedroom, and blinds to make the room dark. I regularly use my essential oil diffuser in my bedroom as well, and a pillow spray if I need some extra help getting some shuteye.
*Bonus picture of Lola snoozin’*
One last thing you can do to increase your energy levels is of course to try some supplements to help you along the way. I’ve recently started taking some supplements from BioCare to help me on my energy journey, including Methyl Multinutrient and Magnesium Citrate which are perfect for energy boosting. Professional Supplement Specialists BioCare has got a range of supplements that are perfect for energy, immunity, tiredness and fatigue, so if you need a boost of help, do check them out.