Energy – we all want more and never seem to have enough. Lack of energy is one of the common complaints I get with clients. A lot of this is dietary, but it’s also related to their lifestyle. Here’s some more tips to follow up from last week’s post on how to have more energy.
[typography font=”Droid Sans” size=”18″ size_format=”px” color=”#54d9e3″]1. Sleep quality[/typography]
It sounds obvious that to feel energised, you need to get enough sleep. But it’s not just the amount of sleep that is important, it’s the quality. Caffeine and alcohol both negatively affect sleep quality. Caffeine is a stimulant, so it’s not surprising it affects sleep quality. It also takes 8 hours to be metabolized from the body, so avoid those late afternoon coffees. Alcohol affects sleep quality by affecting our sleep/wake cycle. While you may feel like you sleep well after a few glasses of wine, you don’t spend as much time in the deep, restorative sleep that you need to feel refreshed in the morning. Limit caffeine and alcohol to get a good night sleep, and make sure you get at least 7 hours a night.
[typography font=”Droid Sans” size=”18″ size_format=”px” color=”#54d9e3″]2. How is your mood?[/typography]
Low energy levels are one symptom of depression. Sometimes, if you’ve been feeling flat for a while, it becomes a “new normal” and you fail to recognise the fact that you’re not feeling your best. Think how you’ve been feeling for the past week, and months. If looking back you’ve been feeling down, make an appointment to see your GP to discuss. It’s natural to have low points, but it shouldn’t stay like that.
[typography font=”Droid Sans” size=”18″ size_format=”px” color=”#54d9e3″]3. Break the monotony[/typography]
The daily grind of work can become monotonous and leave us feeling tired and uninspired. It’s easy in Winter to hibernate at home, but getting out and about and doing something different can be just the thing you need to perk you up. Schedule something fun into your diary in the next month so you’ve got something to look forward to.
[typography font=”Droid Sans” size=”18″ size_format=”px” color=”#54d9e3″]4. Iron up[/typography]
For women, one of the most common causes of lethargy is low iron levels. While there is a wide variety of sources of iron, the best sources come from red meat. Aim to eat a small portion of lean red meat 3 times a week. As well as this, eat plenty of leafy green vegetables as they also provide iron and other vitamins, minerals and antioxidants. If you’re a vegetarian you’ll need to pay particular attention to your diet to make sure you get enough iron, as plant sources are not only lower in iron, our bodies do not absorb it as well. Vegetarian sources of iron include leafy green vegetables, chickpeas, beans and wholegrains. If you’re feeling tired, see your doctor for a check up, rather than self prescribe iron pills. Tiredness can be caused by many different causes, and if your iron levels are normal and you take supplements, it could lead to iron overload.
[typography font=”Droid Sans” size=”18″ size_format=”px” color=”#54d9e3″]5. Eat regular, healthy meals[/typography]
Our bodies are constantly using energy and nutrients. Skipping meals, especially breakfast is something I see a lot of in clients, and it affects energy levels. Without breakfast, blood sugar levels drop, leaving you craving sugary foods, which add to the problem of feeling lethargic. Be sure to eat three meals a day, with healthy snacks in between. If you’re struggling with putting together a meal plan that works for you, a nutrition plan might be what you need to get you feeling great again.
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