Whether in your local supermarket, reading the paper or your favourite magazine we are bombarded with different health claims often very conflicting about ways to boost your energy levels. Some suggest taking energy boosting supplements or herb teas while other claim opting for a restricting low-carb low-fat high protein diet is the way forward. However there is little to no scientific evidence that suggesting doing any of these things boost energy levels for a sustainable amount of time. Thankfully there are some things you can do to naturally increase your energy levels, and they’re very straight forward.
1. Exercise: whether its 1 hour, 30 minutes or 4X 10 minuet walks, exercise guarantees a better night’s sleep along with providing your cells with more oxygen. We also release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energized.
2. Eat for energy: a well-known approach to help reduce fatigue is consuming small meals and snacks every few hours rather than 3 large meals a day. This approach provides your brain with a steady stream of nutrients and energy.
3. Consume foods with Low Glycaemic Index (Low-GI): these are sugars that are absorbed slowing such as wholemeal whole grains, high-fibre vegetables, nuts and health oils such as olive oil.
4. Stay Hydrated: we all should aim to drink 6-8 glasses of fluid per day. More water should be consumed, however 150ml of fruit juice counts as so does squashes, coffee and tea. If your body is short of fluids then one of the first signs is fatigue.
5. Sleep: Harvard School of Health have suggested restricting sleep in certain ways can actually in the long term promote a more restful sleep. Here’s how it works:
– Avoid napping during the day.
– The first night, go to bed later than normal and get just four hours of sleep.
– If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
– As long as you’re sleeping soundly the entire time you’re in bed, slowly keep adding sleep on successive nights.
Phoebe Wharton, Clinic Nutritionist
If you would like anymore help or advice about how to increase energy levels in your lifestyle then don’t hesitate to book an appointment with Phoebe today.