Energy is one of the most important "currencies" we have in life. The more energy we have, the more we can give to others, enjoy life and contribute to the world. When feeling energised we are often more productive, receptive, patient, loving and typically make better decisions. But sometimes, despite our best efforts, energy can elude us. This could be down to a number of factors that affect both our physical and mental energy levels such as:
High stress
Unhealthy eating habits
Poor sleep
Sedentary lifestyle
Feeling unfulfilled.
When I was working in the corporate world spending much of the day at a desk, I did struggle with energy particularly early on in my career. Fed up of having periods of feeling sluggish and not on top form I started to look into ways of preserving and boosting my energy levels.
The following tips are just some examples of what I found worked well to help boost both physical and mental performance.
Tip #1 - Get moving every hour.
If you have a sedentary job, it's important to give yourself regular breaks from sitting. If you work at a desk, having a screen break and taking a stroll round the office for example, can give you a physical boost as well as giving your brain a rest.
Tip #2 - Stay hydrated. I go on about this a lot with my clients but staying hydrated is a key factor not just for overall health but energy levels too. According to an article by healthline.com "Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function." Keep a glass or bottle of water on your desk . If you are a tea/coffee drinker, every time you make a hot beverage drink a glass of water first. Aim for 2 litres of water per day as a general rule of thumb.
Tip #3 - Make sleep a priority
Getting sufficient sleep is essential to help with energy levels. The amount of sleep required varies person to person and is more about the quality rather than quantity of sleep you get. However, as a guide, some studies suggest that most adults need between 7hrs and 9hrs sleep per night. Forming a routine really helps with getting good quality sleep so aim to go to bed at the same time each night and wake up at the same time each morning. To get your body ready for a good night's sleep switch off the TV, phone, laptop etc at least 30mins before bed. When the alarm goes off in the morning get up straight away. Avoid snoozing your alarm multiple times as doing so will just make you feel more tired during the day.
Tip #4 - Eat a balanced diet
It's no secret that eating a balanced diet is good for general wellbeing but what you consume definitely has an affect on your overall energy levels. Foods rich in B vitamins, iron, magnesium, vitamin C and zinc for example will help combat mental and physical fatigue. Here are just a few suggestions to add to your menu:
leafy greens
chicken
oats
bananas
broccoli
peppers
strawberries
wholegrains
fatty fish
eggs
legumes
avocado
Tip #5 - Keep active Keeping fit and active not only helps us feel good it has a very positive impact on our energy levels and sense of wellbeing. Exercise can help release the brain's feel-good neurotransmitters, otherwise known as endorphins.
But it is not all about high octane classes! Mixing things up with walks, resistance training, swimming, dancing for example will all help give you a much needed boost!
Tip #6 - Fill your cup!
From personal experience when I do things that fill me with joy and a sense of purpose my energy levels shoot up! We all have certain commitments that must be fulfilled most days but to be able to carry out the less interesting tasks of life it is important to set aside time to do activities that make us "beam" from the inside out. Not only will your energy levels lift, you will positively impact those around you.
Tip #7 - Downtime
In the quest for good energy levels, downtime is just as crucial as being regularly active for both physical and mental wellbeing. We need time (other than sleep) where we fully switch off from the stresses of the day and recharge our batteries.
Some of my personal favourite things to do to unwind are:
Meditation
Reading a good book
Doing something creative.
Remember that it is normal for your energy levels to rise and fall depending on your day but hopefully these tips will help with managing your energy levels and find balance.
Much love, Amalia Gyre Fit Studios
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