Are you feeling tired and run down? Maybe, you’ve lost the motivation to do every day things? Do you feel the need to take an afternoon nap? Or, collapsing on the sofa after a hard days’ work and then.. possibly, taking a stroll to the kitchen fridge or cupboard to see what’s there to make you feel better?
Lack of energy and or fatigue could be due to many things, so whilst you’re reading this, here’s some tips that you can put into place now to get your ‘va va voom’ back ready for when the clocks go forward for Spring.
1. Sleep – Are you getting enough good quality sleep? Try and get to bed before 10.00 p.m. during a week night (assuming that you’re not working shifts) and aim for 8 hours sleep a night (well, it’s a start).
2. Ensure that you’re drinking enough water. A minimum of 1.5-2.0 litres of water per day (8 glasses) will keep you hydrated. Quite often we think we’re tired but actually it’s because we’re dehydrated. Always keep water closeby.
3. Always combine protein with complex carbohydrate as this will keep you fuller for longer and stop you reaching for sweet snacks which will create cravings. Good sources of protein include chicken, legumes, quinoa, eggs, cheese, lean mince, turkey.
4. Eat lots of foods rich in B vits. All of the B vitamins are involved in the production of energy in the cells. Oxygen requires B6, B9 and B12 and if you’re lacking in these essential nutrients, your body will let you know. Foods rich in these vitamins include eggs, broccoli, asparagus, mushrooms, watercress, cabbage, peas, beans, sesame, pumpkin and sunflower seeds.
5. Ditch the sugary snacks as these will cause a spike in your blood sugar levels and cause you to crash in the afternoon causing you to reach for something sweet like a biscuit, cake or caffeine – then you’re on that rollercoaster.
6. Eat low glycaemic load carbohydrates (foods that don’t spike your blood sugar); apples, pears, raspberries, strawberries, blueberries, plums, lots of green veggies.
7. Avoid or reduce caffeinated drinks including coffee, tea and ‘energy’ drinks. (Have you seen the amount of caffeine in those drinks?). Whilst you think they may be giving you that energy fix, you’ll come crashing down again very soon causing more cravings and your energy levels will be up and down all day.
If you’d liketo know more or, how you can increase your energy levels and get to the root cause of what’s going on, just click the button below.
1. Sleep – Are you getting enough good quality sleep? Try and get to bed before 10.00 p.m. during a week night (assuming that you’re not working shifts) and aim for 8 hours sleep a night (well, it’s a start).
4. Eat lots of foods rich in B vits. All of the B vitamins are involved in the production of energy in the cells. Oxygen requires B6, B9 and B12 and if you’re lacking in these essential nutrients, your body will let you know. Foods rich in these vitamins include eggs, broccoli, asparagus, mushrooms, watercress, cabbage, peas, beans, sesame, pumpkin and sunflower seeds.