Easy Tips to boost your energy levels naturally
Do your eyelids start to sag in the afternoon? If so, don’t reach out for the nearest biscuit tine or sweet coffee. It may provide you with a rapid sugar rush but after the quick high wears off, you’ll crash and feel even more fatigued than before. Here, our founder, Kathryn shares her tips to boosting your energy levels naturally and how you can beat post lock-down exhaustion.
Start the day with good nutrition
Start your day with energy boosting foods and avoid refined carbohydrates. When you eat simple carbs they digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels causing energy levels to crash. I begin my day with Protein Smoothie, it’s low glycemic and the protein keeps me full for hours providing a continual release of energy. I also take Re-set and Regenerate which help to balance blood sugar levels and provide cellular energy to keep me charged through the day.
Control Stress to improve energy
Feeling stressed takes up a great amount of energy. Stop and take 5 deep breaths to calm your mind. Talking with a friend or relative can help to put things into perspective. It’s hard to remove stress totally from your day but try to reduce lifestyle related stress and include relaxation techniques. You might find that meditation works for you or try, yoga and ta-chi.
Plan to get a good night’s sleep
One of the quickest ways to drain energy levels is lack of sleep. It’s estimated that 20-30% of the population may experience poor sleep1. While some people can fall into bed and be in a deep slumber in minutes the rest of us can benefit with a little planning for the perfect night’s sleep.
- Avoid checking your phone or other electronic devices for at least an hour before bedtime. They omit blue light which has an effect on our circadian rhythms.
- Avoid having illuminated clocks in the bedroom.
- Invest in black out curtains or a black out blind.
- Don’t nap in the daytime so that you are ready for bed.
- Try relaxing behaviours before bed to relax, read a book or take a warm bath.
H3O Night Repair contains a calming blend to help you unwind and relax for the perfect beauty sleep.
How avoiding alcohol can improve energy levels.
Alcohol acts as a sedative to make you feel drowsy. A glass of wine with your lunch will see you wanting to snooze in the afternoon. While drinking alcohol can make you feel tired, it also stimulates your liver to detoxify, which may cause a trip to the toilet in the middle of the night and have an impact on the quality of your sleep.
Regular exercise increases general fitness level. The good news is that it doesn’t have to be killer workouts. Just taking a 10-minute walk can act as the perfect pick me up2 and be a more effective energy boost than a sweet snack.
Choose energising foods
Eating foods with a low glycaemic index will ensure that sugars are released slowly into the body and give a supply of good quality fuel to keep you energised. Foods high in carbohydrates are typically high glycaemic and cause energy slumps. Choose wholegrains, high-fibre vegetables, nuts and lean protein. Protein helps to increase the number of calories you burn and in turn increase energy levels. In fact, one study revealed that those on a high protein diet burned 260 calories more per day than those on a low protein diet3.
Hydrate for positive energy levels
Fatigue is caused by dehydration. Even a small reduction in optimum levels can cause tiredness. In one study a mere 1.59% in fluid loss caused poor memory function, anxiety and fatigue4. Try keeping a filled water bottle by your side and reach for it before a cup of tea or coffee. H3O Hydration helps to create a healthy fluid balance to optimise cellular metabolism and increase energy levels.