Whether you are at work, a full-time mum or just busy enjoying life, it’s 3pm and you are feeling the ‘mid-afternoon slump’. You may have even been feeling this way at mid-morning. You don’t have a spring in your step and you are clock watching until the work day is finished.
You feel lethargic, blood glucose levels drop, you can’t think clearly, feel demotivated and all you really want to do is snuggle up in bed and sleep or grab some sugary, calorie laden snack which may provide an instant boost but isn’t long lasting.
Well there are some quick ways to overcome low energy levels and have you feeling healthy and vital to power through your day.
Here are 5 Quick Ways to Boost Your Energy Levels to make the most of every day.
1. Get Moving
- If you have been sitting for a long period or just feeling tired get up and move!
- Get some fresh air
- If you work in an office, stand up from your desk and do some stretches or go for a quick walk – even around the office
- A regular Exercise routine will actually give you energy because it makes you fitter and the endorphins ‘happy hormones’ start working.
- You will feel physically better and also your mind will be more alert
2. Don’t Skip Meals
- Make sure you eat a substantial breakfast as this will give you the energy boost to get going for the day. We have all heard ‘Breakfast is the most important meal of the day’ and I know if I don’t have breakfast I’m feeling tired by mid morning. I’m not a breakfast person but I make myself have something like oats and yoghurt. Make a nourishing smoothie if you are rushed for time.
- Eat a balanced, healthy diet which includes healthy choice options for snacks.
- Prepare your meals including healthy snacks so you aren’t tempted to buy processed foods. Fast foods may satisfy your hunger but not for long.
3. Get Enough Sleep or Take a Power Nap
- Getting a good night’s sleep is vital in keeping up your energy levels.
- If you have had a bad night’s sleep try to take a power nap in the afternoon if you can. Some workplaces even make provision for this as employers realise the value of healthy employees.
- Try meditation or relaxation techniques at night if you are having trouble sleeping.
- Try exercising in the morning rather than the evening
4. Eat Energy Boosting Foods
- Cut down on carbohydrates at lunch and try to eat low G.I. foods which are digested slowly and benefit healthy blood glucose levels. Replace white bread with whole wheat or brown rice.
- Foods that contain Vitamin B provide stamina and choline an essential nutrient to keep your cells and nerves functioning and keeps you alert. Eggs are a convenient and quick option.
- Foods like Bananas provide potassium, Vitamin B6 and soluble fibre. I usually eat a banana before I run.
- Avocados contain good fats, iron and B-group vitamins
- Almonds can be a good snack because they contain magnesium however they do contain calories so don’t eat too many.
- Salmon is ‘brain food’ because it contains Omega-3 fatty acids. Research has shown that these can improve energy levels and boost your mood.
- Other snack alternatives include hummus, greek yoghurt and blueberries
- Try leafy greens such as kale and spinach in a salad with an egg, or skinless chicken
- Increasing your fibre intake with fruit, wholegrains, vegetables, seeds and nuts
5. Keep Hydrated
- Drink plenty of water throughout the day – year round
- Keep a drink bottle at your desk or carry one with you
- Set the alarm on your phone to remind yourself to drink if you have to
Keeping energy levels up isn’t rocket science. It is a matter of eating a balanced, healthy diet, exercising and getting a good night’s sleep.
‘Let’s Keep Sizzling’