There are some days when you wake up feeling energized, and there are days when no amount of coffee has the power to inspire you. Life has its ups and downs, so it is not uncommon for energy levels to dip from time to time. Learning some different strategies for getting through those fatigued days can help. Here are some suggestions to maximise your energy:
1. Move your Body
Energy comes from movement. You can make amazing things happen to your mind and body through exercise. I believe that exercise and movement are the cure for many ailments and a key to feeling good. Building a habit of daily movement is essential for both our body and our mind. Exercising on a regular basis will improve your energy levels and improve your health.
2. Feed your body well
The type of food you eat plays a key role in your energy levels. Having your meals and shopping lists planned in advance can make it easier to fuel your body well. This will enable you to stick with your nutrition plan because you won't be stressed at dinner time or when hunger strikes during the day.
Eat the rainbow as frequently as possible. To clarify, this means eating fruits and vegetables of different colours every day. Plants contain different pigments and different phytonutrients to give them their colours. Different-coloured plants contain higher levels of certain nutrients and provide health benefits.
3. Prioritise sleep
Sleep deprivation can impair your cognitive function, negatively affect your mental health, and impede weight loss. A lack of sleep could even leave you susceptible to infection, as a sound sleep boosts your immune system. 7-9 hours of sleep each night is generally recommended for adults. Strategies to encourage a better night’s sleep include:
· Sleeping and waking up at the same time each day, even on the weekend, helps to maintain your body's circadian rhythm, which regulates organ function. Sticking to a sleeping pattern will help you to fall asleep more easily when bedtime rolls around.
· A nightcap may help you fall asleep faster, but it can negatively affect the quality of your sleep.
· Avoid caffeine in the evening. Caffeine can stay in your system for up to 9 hours, so too much during the day may cause you to stay up at night.
· Almost all electronic devices (smart phones, iPads, Laptops, etc.) emit a blue light. This artificial Blue light caused by electronic screens causes your body to produce more Cortisol, which can disrupt your sleep patterns. Try to avoid screen time for 60 minutes before bed.
4. Stress Management
Everyday life is filled with a great deal of pressure and stress owing to competing priorities and urgent to-dos. Stress may not only lead to exhaustion, but it could weaken your immune system and make you susceptible to illness. Learning how to manage and reduce stress will boost your energy levels and allow you to perform mental and physical tasks more effectively.
5. Increase your water intake
Water helps to lubricate joints, aids in digestion, delivers Oxygen in the body, boosts skin health and beauty as well as a host of other benefits to our body. Keith Ayoob, author of The Uncle Sam Diet states, "Sometimes, even slight dehydration can leave you feeling tired and lethargic".
Many of the tools listed above can also be used for self-care. When you take care of yourself and your overall health, you will have the energy to handle your responsibilities, challenges and tasks. Prioritising your self-care enables you to be your best you. In order to give your best to other people in your professional or personal life, you need to take care of yourself first. Self-care is important for your mind and body. It is a key aspect of living a healthy and happy lifestyle.