9 Tips to Boost Your Daily Energy
Why Do I Have No Energy?
This is a question that we often get asked.
Many people suffer from low energy levels and fatigue, which affect both mind and/or body. The worst-case scenario – it can drive appetite – for sweet starchy foods and drinks.
Most of the time this fatigue can be from a range of lifestyle factors, which may include:
- Lack of restorative sleep
- The wrong food choices for your body
- Sedentary lifestyle – not enough movement
- Low vitamin D – sunshine
- Emotional Stress
- Allergic reactions including asthma
- Health condition such as fibromyalgia, kidney, liver or lung disease
- Depression
- Anxiety
- Autoimmune disorder
- Iron deficiency
- Dehydration
- Chronic pain
- Grief
- Drug use including alcohol
- Some medications
What Role Does Energy Play in Weight Loss?
We get our energy from three sources:
- The foods and drinks we consume
- Glucose in our blood and organs (short term supply)
- Fat in our fat cells (if our hormones allow us to access it)
Imagine food as the fuel your body needs to feel energised? Food should also taste great, normalise blood sugar, maintain lean tissue, keep you satisfied between meals, not cause a bloated feeling, and keep you feeling energised.
These Are Our Favourite 9 Tips to Boost Your Daily Energy
- Fill up with nutritious fresh foods that are low in sugar and refined starches. Prioritise protein with foods such as eggs, meat, seafood and full fat dairy which will satiate you between meals and provide iron. Favour high-water content foods such as green vegetables like kale, spinach, broccoli, cauliflower and Brussels sprouts. These foods help stabilise blood sugar, reduce the risk for type 2 diabetes and are high in calcium, and fibre.
- Ensure some good fat to improve your metabolic health. This includes the naturally occurring fat in the animal proteins listed in point 1. Use avocado, olive oil, coconut oil, butter and nuts. Consume fats in small portions as they are high in calories.
- Ditch problem foods. If you have any allergies or food intolerances, stay away from these foods. For some this could include dairy products, nuts, cereals, grains and some fruits and vegetables.
- Stay ahead of hydration as feeling fatigued is one of the first signs of dehydration. Drink water, black tea and coffee, mineral or soda water, clear soups or bone broth. Aim for 8+ glasses per day and avoid caffeine-containing drinks after midday.
- By moving more and exercising daily your energy levels will increase and can lead to higher dopamine which elevates mood. Exercising outdoors provides some sunshine and Vitamin D, circulates oxygen and helps with better sleep.
- Aim for 7.5+ hours a night of good quality sleep. Establish a bed routine which might include: hot shower or bath, read instead of TV and social media, meditate, dark and coolish bedroom, candles or soft lights. Be in bed 8 hours before you need to wake up.
- Social support – have coffee with a friend, go for a walk and talk, join a club, take up a hobby in a group to meet new people. Choose to spend time with people who also want the health you want.
- Drink less alcohol – especially during the day as it has a sedative effect. Drinking too close to bedtime can help you fall to sleep but you may not sleep as deeply, resulting in feeling tired the next day. Aim to have a minimum two alcohol-free days each week.
- Avoiding smoking or any drug-related use makes sense for your health. Nicotine is a stimulant which speeds heart rate, raises blood pressure, can cause insomnia and may lead to cravings on awakening.
Feel free to share this blog with friends or family who struggle with low energy levels or feelings of fatigue.