Feeling sluggish and lacking in energy? Instead of reaching for the nearest quick fix why not try these quick and easy tips, please let us know if they help.

Here are some easy to follow tips to stay energised throughout the day

 

Try to get outside for 20-30 minutes each day, preferably in the morning when it is lightest.

There is increasing evidence that getting outside in the morning resets our circadian rhythm – our built-in body clock. Taking a 20-minute walk is a great way to feel more energetic for the rest of the day.

 

Include fruit or vegetables with every meal to ensure you get at least your 5 a day.

It is easier than you think, berries & banana for breakfast, salad, or soup for lunch and two portions of vegetables with your evening meal. Try to vary the fruit and vegetables you eat and choose lot of different colours as this will encourage a wide spectrum of beneficial bacteria in your gut, which will help you absorb the nutrients in the foods you eat.

 

Limit caffeine to before 12pm and try to reduce the amount you have in general.

Coffee definitely gives your body a signal to get ready for action! The effect of this is the release of adrenaline, which in turn triggers a release sugar into the blood stream on hand for immediate release, makes your heart pump faster and sharpens your mind ready for whatever is about to be thrown at it. Caffeine can be a great mid-afternoon pick you up, but it can also cause a slump when it wears off and can impact the quality of your sleep at night.

 

Prioritise your sleep.

It is so tempting to watch another episode of your favourite Netflix series but choosing to sleep instead is a real investment for your energy levels the next day and also your health in general. Recent scientific studies show that a lack of sleep causes many significant changes in the body and increases your risk for serious health concerns such as obesity, disease, and even early death. Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:

  • decrease risk for adverse health conditions
  • manage your hunger levels
  • maintain your immune system
  • retain memory.