For many of us, maintaining motivation, energy and positivity day-in, day-out can feel like one rep too many. Stressful lives, busy jobs and social commitments are all taxing in their own way — and it’s your energy levels that are taking the brunt of it. Think about it: when was the last time you felt rested and recovered, ready to tackle the day? Not for a while, we’ll bet.
Handily, there are more than a few ways you can get the jump on your energy levels, without resorting to another cup of coffee or sugary drink. The best part? By using the tips and tricks below, you’ll have a steady source of energy, rather than fluctuating spikes throughout the day. Let’s dive in.
Get Some Sun
Your body’s internal clock — often known as a circadian rhythm, or circadian cycle — is an internal biological process that dictates when you wake up and when you go to sleep. Directly influenced by natural light, your circadian rhythm can work at its best when your body regularly experiences natural light, whether that’s committing to a walk most mornings or just making more of an effort to be outside.
It doesn’t have to be sunny, either — even on overcast days, getting some natural light in will be enough for your body to decrease the production of melatonin, the hormone that’s responsible for inducing sleep. You’ll feel the benefits almost immediately and, more handily, it’s completely free.
Eat More Protein
Responsible for building muscle, improving bodily functions and increasing your strength, there’s very little the macronutrient protein can’t do. Protein-rich foods such as nuts, tofu and lentils will all help to stabilise your energy levels throughout the day. Partner this with advice from the NHS, which states that “a good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.” Consider your added strength gains and lower blood sugar levels two welcome bonuses.
Movement Is Medicine
Just like eating more protein, there’s almost endless benefits to committing to regular exercise. Improved mental health, weight-loss and muscle-gain are just a few benefits of getting a sweat on. Despite exercise being taxing on your body, you’ll even feel energised afterwards — even a 15-minute walk is enough to raise your vigour throughout the day.
Similarly, this study from the University of Georgia found that an hour of low-intensity exercise can slice signs of fatigue by 65 percent in six weeks. If weight-loss is your goal, that’ll help too. When your body is carrying additional weight, it can put added strain on your heart and contribute to a larger feeling of fatigue.
What’s your poison? Whatever your go-to, your relationship with alcohol, caffeine and water could be out of sync. Are you drinking alcohol regularly and relying on caffeine for a perk-up, all while nixing water? Focusing on the latter (water) and cutting down the former (caffeine and alcohol) will help hydrate your body and provide it with the energy it needs to keep you perky. Shoot for two to three litres per day.
Improve Your Sleep
Perhaps a little obvious, but your sleep hygiene has a large effect on your energy levels throughout the day. The Sleep Foundation recommends that young adults (18 to 25-years-old) and young adults (26 to 64-years-old) should aim for seven to nine hours of sleep per night. Here, the Royal College of Psychiatrists offers several tips — from aromatherapy to mattress advice — that will make a good night’s sleep a pice of cake.
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