With Spring on the horizon and the days getting longer, it’s time to re energise yourself and give yourself a burst of fresh energy after the Winter slump. Here’s 20 tips to boost your energy and get you ready for Spring 2019
LET THE LIGHT IN
As soon as you are awake and out of bed open your curtains and let the sunlight in. Dr Nerina Ramlakhan says in her book The Little Book of Sleep that “Daylight helps to control your body clock and it also suppresses the production of melatonin (the body’s sleep hormone), making you feel more alert.”
SNOOZE & YOU LOSE
The younger you are the more likely you are to hit the snooze button according to YouGov. Snoozing though, is not the best way of getting energy and it may leave you feeling less than alert for quite a while after you wake up to meet the day. So no more snoozing! Set the alarm for when you need it and hit the OFF button
Regular fluids are a must, but did you know it doesn’t have to be plain old water? Most people need around 2 litres a day. It can be made up of herbal teas, plain water or fruit infused water. Caffeinated drinks don’t count towards your water goal. For a quick check on how you’re doing make sure when you pee it’s not darker than straw. If it is, up your water. Remember that your 2 litres go mainly towards hydrating your essential organs and body, if you want to hydrate your facial skin you may need to add a little more.
Nourishing your skin from the inside is essential and can be supported by regular hydrating facials and home skincare. Gorgeous Nail & Beauty Emporium offer a wide range of facials that are individually tailored to suit your skins requirements.
WHEN LIFE GIVES YOU LEMONS
To boost your hydration for the day, when you wake up from a good night’s sleep, instead of reaching for the kettle try a glass of warm or cold water with added lemon slices. Cleansing and detoxing the lemon also provides you with a daily dose of natural Vitamin C. Drink your lemon infused water before taking any tea or coffee. Detoxing is a great way to boost energy and to aid this process you may benefit from an Aromatherapy Body Massage using custom blended essential oils.
One of the best ways to get an energy boost is exercise add in the outdoors and you’ll start boosting your Vitamin D intake too. Exercise increase the mitochondria (tiny energy centres) in your cells. Any exercise that increases your heart rate is great. Try interval walking with 2 minutes brisk walking, 1-minute recovery walking.
YOUR BREAKFAST IN COLOUR
Adding colour to your breakfast will give you added nutrients, vitamins and minerals. Try mixing wholegrains, fruit and some protein. Keeping you full for longer it’ll help reduce mid-morning cravings. Breakfast is a great time to add superfoods to your diet
SKIN TIP: Try adding Goji Berries or Blueberries to get some extra anti-oxidants to strengthen your skin’s barrier. Our skincare range, [comfort zone], offers you Renight Cream or Renight Oil that contain Goji Berries and will leave your skin feeling beautiful and rejuvenated.
Caffeine can cause a lot of negative effects on your body and so the recommended amount is no more than 2 cups per day. If you reduce your caffeine it will help with balancing your energy throughout the day. Don’t suddenly stop taking caffeine as the withdrawal effects can be quite unpleasant if you drink a lot of strong coffee. Never use caffeine to substitute meals. Also, be aware that too much caffeine can have a negative effect on your heart rate as it is a stimulant.
TIP: Can’t ditch the coffee? Try going decaffeinated for a week to see if you feel the benefits.
If you’re a desk worker, you may find you are more likely to slouch or slump whilst working. Poor posture can cause several issues for your body but one of them is reduced energy. Give yourself a fix and sit up straight for 2 minutes with your hands behind your head and, according to the Harvard Business School, this can increase your energy levels. Also, you could give yourself a 2-minute walk around the office, stretch and do some deep breaths to oxygenate your blood.
COOL WATER FRESHENER
If you are struggling during the day with alertness failure then try leaving your screens behind, be they phone, laptop, tablet or desktop. Take a walk to the nearest cold water supply and run some cool water over your wrist areas. This will reawaken your body systems and give you a little boost to get you through and walking away from your tech lets your mind and your eyes refocus on other things for a little while.
PUT PROTEIN IN YOUR LUNCH BOX
Although many of us love a carbohydrate or two for lunch, swapping it to protein heavy will give you a more stable energy supply for the afternoon. Things like fish or chicken are great but if you’re vegetarian or vegan then opt for beans or lentils for your protein boost. All that reserved energy will keep you going until dinner time.
AFTERNOON POWER NAP ANYONE?
For optimum power napping try a seated or laid down nap between 2pm and 4pm. Make sure you don’t sleep too long as it could affect your night time sleep. Allow your breathing patterns to deepen and take 5-20 mins to get the relaxation effects that will give you a boost. If you don your headphones you can also listen to power napping podcasts to help you on your way.
Sugary, carb driven snacking is not helpful for energy boosting. This type of snacking can lead to rebound hyperglycaemia where your blood sugars hit highs and lows very quickly leaving you feeling sluggish. Giving you a quick buzz before you slump back down to earth. Try nuts, raisins or even rice cakes with a nut derived butter, such as almond butter.
ABSTAINING FROM ALCOHOL
According to Drinkaware 62% of Dry January partakers reported improvements in their sleep patterns and energy levels during and following their 31 days of abstention. With an NHS recommendation for 2 dry or alcohol-free days per week this method of abstaining could benefit your energy levels and give you more quality sleep going forward.
A GUTFUL OF ENERGY
If you suffer with gastric conditions such as IBS you may find that a probiotic taken daily could assist with some symptoms. Brighter gut and you’ll feel the benefits energy wise too. There are many different pre or pro biotics available so do your research and work out what may work best for you or speak to a nutritional expert for guidance in using this as a boost to your energy.
In the 21st century one of the culprits of energy loss is Vitamin D deficiency and if you’re low in Vitamin D, potentially you may be low in other minerals or vitamins such as Magnesium. Magnesium is required by the body for the Vitamin D to absorb. Magnesium deficiency can lead to carb cravings too. B12 is also a common deficiency along with Iron. Feeling sluggish for a long period of time? Then perhaps see your GP and get an all-round blood test.
Stress is a major cause of physical and mental ill health. When we are stressed our internal physiology jumps into “fight or flight” mode which in turn causes hormonal stress hormones to flood the body. Over time this can lead to many different symptoms such as anxiety, weight gain, fatigue, high blood pressure, headaches/migraine, unexplained physical pains. To relieve stress try doing something that gives you some time out each day. Try going to the gym and releasing some endorphins, reading, booking a massage or facial or maybe just reconnect with your friends and family.
Gorgeous Nail & Beauty Emporium offer a wide range of treatments for relaxation and rebalance. Need some mental clarity? Try Indian Head Massage. Need a full body relaxation? Book an Aromatherapy or Swedish Body Massage. Our Aromatherapist is a fully qualified prescribing therapist so all blends are custom made to aid your body and mind. Want to float away? Try a Reflexology treatment. Reflexology works on the feet and is a fully holistic treatment benefiting all mind, body and spirit.
BE A POSER
Exercise and body balancing from the East in the form of Yoga can be a fantastic way to build energy, gain physical stamina, strengthen muscles and your body and relieve stress through controlled breathing and meditation techniques. There are sequences in Yoga like Salutes to the Sun which will give you a huge energy boost as well as an incredible work out. Warrior pose sequences will stretch out hamstrings and your lower back which for many people can be a physical problem area which can drag down energy levels.
Carrying on from how Yoga poses can help, let’s talk about how the breath alone can boost your energy. Breath and productivity work together. Breathing the wrong way can lower your productivity and could increase in your heart rate. For sleep apnoea sufferers this is also a cause of energy loss as shallow or incorrect breathing speeds up the pulse when the body can’t take in enough oxygen.
HERE’S AN ENERGY AND PRODUCTIVITY BOOSTING 1-MINUTE BREATHING EXERCISE
Yoga teachers will often advise the following breathing technique and it only takes a minute. It will centre you and works with slow inhalation and gradually increases the length of exhalations.
- Inhale to the count of two
- Exhale to the count of two
- Inhale to the count of two
- Exhale to the count of three
- Inhale to the count of two
- Exhale to the count of four
- Inhale to the count of two
- Exhale to the count of five
Repeat several times, then return to your normal breathing. Doing this exercise will help regulate the oxygen in your blood and will increase alertness and focus.
NUTRITIOUS & NOURISHING DINNER
Eating a high protein evening meal using foods rich in an amino acid called tryptophan (releases serotonin and melatonin to induce sleep) will aid restful sleep. Items like eggs, chicken or turkey are good sources for this nutrient. If you double it up with wholegrain carbs it can improve the benefits of tryptophan.
AND FINALLY, TO BED zzzzzzzzzzzzzzzzzzz
Ensuring you understand your body’s need for sleep is important for your daily energy levels. Margaret Thatcher was famed for surviving on only 3-4 hours’ sleep! This is not for everyone and your body needs down time resting to ensure it recovers from the day’s rigours. Not only your energy levels will be affected by long term lack of enough sleep. Even just resting in your bed in low lighting allows for your brain and body to relax and recuperate. There are now pieces of tech kit available that can monitor your sleep and let you know how well you are doing overnight. Some apps can even work out your optimum wake up time which can benefit you and give you a more energetic approach to the day.