10 energy boosting tips...

One of my friends said to me "I just want to stop feeling tired all the time and have more energy"!  It's a common complaint....isn't it?!  So here are 10 tips that I hope will help :)
(btw thanks for giving me the inspiration to put this together)

Health experts say that we’re suffering from a nationwide energy crisis sparked by lifestyles that leave us hurried, harried and running on empty. Instead of fuelling up on coffee and chocolate bars why not try these healthy, energy-boosting tips?
 
1. Clock more z’s It’s no surprise that energy starts with a good night's sleep but in today’s busy world, I've read that experts say we’re shortchanging ourselves by about 90 minutes a night! Adults need eight to nine hours a night to restore and regenerate their minds and bodies, while children need 10 to 12 hours, and teens nine to 10. That's good 'deep sleep' we need.

Energy-boosting tip: Here's a little something I read but have to admit haven't stuck to it rigidly. Head to bed a half-hour earlier for the next few nights, then add another half-hour for a few nights. Continue adding to your sleep until you can wake up without an alarm, feeling refreshed. 

 2. Move it move it :) When you’re too tired to even think straight, exercising is probably the last thing you want to do, but it's true to say that you have to spend energy to get energy. Fortunately, any activity that gets your heart pumping for more than 10 minutes will increase oxygen to your system and give you more get-up-and-go.

Energy-boosting tip: I'm talking maybe a brisk 10-minute walk at lunch, 10 minutes of a 'kick-around' with the kids after work, 10 minutes of walking your doggie after dinner – and it all ads to 30 to 60 minutes of activity a day. Keep it going for 8 to 10 weeks and you will notice your energy levels soar ...but don’t stop after the 10 weeks. 
3. Pay attention to your breathing In general, without even noticing, we tend to take short, shallow breaths through our mouths and often we hold our breath without even realising it, especially when we’re stressed..I know.  So without even noticing it, we're depriving our body of oxygen – and yes less oxygen means less energy.  This is also something I'm working on
 
Energy-boosting tip: I try to concentrate on deep breathing a few times a day. Breathe slowly and deeply in and out through your nose – both to a count of at least five. Work up to longer intervals as you go along; feel your chest rise as you inhale and fall as you exhale...it is very relaxing. Eventually, you’ll do this automatically throughout the day and it will make a huge difference to your state of mind and energy level.

4. Make stress work for you It sounds odd but a certain amount of positive stress is good for us. The trick is to stretch ourselves a little beyond our comfort zone to find something that’s stimulating – but not too anxiety-producing.

Energy-boosting tip: Add some challenge to your life, whether it’s taking a writing or a painting class or learning a new hobby.  Or even start with a little 'Blog' :)

FOOD/NUTRIENTS...yep, here I go!

5. Don’t skip breakfast!! The word breakfast literally means "to break a fast," and your body can’t shift into full gear when it hasn’t had fuel. Eating food high in fat and sugar, or skipping breakfast altogether, will leave you feeling lethargic/sluggish all day. A healthy breakfast containing protein and complex carbohydrates, such as whole grain toast, helps keep blood-sugar levels balanced and stabilises energy.  Personally, I swear by a bowl of porridge sprinkled with Linwoods milled nuts and seeds.
 
Energy-boosting tip: You're more likely to succeed if  you plan ahead.  Perhaps cut up fruit the night before to add to cereal or a smoothie or if you're better at baking than me, make a batch of bran muffins to get you through the week’s mornings.

6. Stay hydrated.. (I wrote about the benefits of water/green tea in a past post) Lack of fluids is a major cause of fatigue since they transport nutrients and oxygen to our cells and organs. Water perks me up! We need at least eight cups (two litres) of fluids per day to stay properly hydrated. When I'm training it goes up to 3. Besides drinking water, you can get hydrating fluids from watery foods such as fruit and vegetables and from milk, juice and other noncaffeinated, nonalcoholic beverages. I carry water with me everywhere.  If I were to bump into you whilst out & about, and you checked my hand-bag, you'd find a bottle of water...no wonder it's so bloody heavy :)  I would also drink 2 to 3 mugs of Green Tea a day too.
 
Energy-boosting tip: Ditch the soft drinks/coffee and keep a glass/bottle of the clear stuff handy...and no, I don't mean vodka!

 7. Eat more often (I also mentioned this in a past post about  your Metabolism) Most of us know what foods we should be eating (less fatty foods and plenty of whole grains, fruit and vegetables), but it’s also important to know how to eat – that is, how to spread out healthy foods over the course of the day. Eating five or six small meals throughout the day ensures that your blood-sugar levels remain steady. It will also help to speeding up your metabolism which in turn will aid weight loss :)
 
Energy-boosting tip: Aim to eat every three to four hours. Keep high-energy snacks, such as nuts or dried or fresh fruit in your bag or at your desk so you can munch on something to prevent afternoon tiredness. I carry almonds and Brazil nuts (max of 4 of these a day) and some dried sultanas to snack on throughout the day

8. Keep an eye on your iron Sluggishness, especially in women, may be a sign of low iron? Women aged 19 to 49 need 18 to 30 milligrams a day of this mineral (eight milligrams after age 50), which helps the blood absorb energy-producing oxygen. If you suspect your iron level is low, have your doctor check it out. Don’t try to self-diagnose, since taking too much iron can damage your liver and intestines (and make you constipate...ugh)

Energy-boosting tip: Iron found in red meat is the most easily absorbed by the body. Other sources include seafood, whole grains and leafy greens.  These are best combined with foods or drinks rich in vitamin C (salad with spinach and mandarin orange, for example, or a whole grain breakfast cereal topped with strawberries) to help maximise absorption of the iron. To help you meet iron and other nutrient requirements, take a good quality multivitamin and mineral supplement, according to the label or your doctor. In general, the more you pay for these, the better they are. 'Store brands' can be of poor quality.

9. Strike the right nutritional balance Combine food rich in complex carbohydrates (such as a whole grain bagel) with a protein (such as an egg) and some essential fatty acid (also found in omega-3 eggs, fish as well as in nuts such as walnuts). Your energy level will remain higher for longer. Carbs are the preferred source of fuel for energising your brain (and body) and protein provides staying power.

Energy-boosting tip: Choose whole grain carbohydrates such as brown rice, oatmeal and whole grain pasta. Fibre helps keep digestive systems in top order, which keeps lethargy at bay.

10. You're proably NOT going to like this one...but....cut out caffeine

Resist the urge to grab a coffee when you need a jolt. Caffeine stimulates adrenalin release and blocks a relaxing brain chemical called adenosine, says Posen. "The net result is that it jazzes up your body and produces a stress reaction; once the initial jolt wears off you’re left feeling even more tired than before." Posen says 75 to 80 per cent of his patients say they sleep better, are calmer and more relaxed and have better energy after giving up caffeine for three weeks.

Energy-boosting tip:

Wean yourself off caffeine to prevent withdrawal headaches. Cut back by one each day until you’re down to zero. Keep in mind that caffeine is also found in tea, cola and chocolate *stop screaming*! DId you know that even decaffeinated coffee contains a little caffeine. If you don’t want to kick the caffeine habit altogether(and chances are you probably don't) limit yourself to one to two cups a day and have them before noon so the caffeine is out of your system by bedtime.

So did you find this useful...

are you going to give it a go?

I would love to hear your feedback...

...'small changes can make a big difference'