Boost your energy with these easy to follow five tips
We’re delighted to have Philippa, the Honest Dietitian as a guest blogger this month. Philippa is a London-based dietitian who is originally from Cape Town. She is known for her no-nonsense views on healthy eating and shares her professional, evidence based honest advice on her blog. Over to you Philippa:
If you are feeling sluggish and worn out, you are not alone. Many of us feel groggy in the morning or spend most of the afternoon yawning. Fortunately, there are plenty of easy ways to boost your energy levels naturally. Making a few simple changes can hugely boost your productivity. Below are my five healthy top tips to put the spring back in your step:
- Healthy eating:
Healthy eating is critical to helping you feel active throughout the day. A diet rich in whole grains, fruits, vegetables, legumes, lean protein and healthy fats can provide the necessary nutrients and energy to fuel your body. Avoiding processed foods, sugary snacks and drinks, excessive caffeine and alcohol can also help prevent energy crashes and mood swings.
Staying hydrated will help improve your mood, energy and the ability to think clearly. Drinking a refreshing and energising tea will not only give you a little boost from its natural caffeine, but keep you well hydrated too.
- Regular exercise and movement:
Regular exercise is essential for maintaining good overall health and will give you more energy to help you tackle daily chores. Even moderate exercise, such as a 20-minute brisk walk, can help give you an energy boost and reduce fatigue. When you next feel tired at work, take a break from your desk and hop out for a quick stroll around the block and hopefully you will feel more productive too.
- Adequate sleep:
Getting adequate sleep is essential for energy and productivity. Adults generally require 7-9 hours of sleep per night, but everyone has different needs. Try to promote healthy sleeping habits such as relaxing before bed and drinking a soothing cup of caffeine-free tea. Also recommended is avoiding screen time before bed and instead opting for a relaxing bath or reading a book.
- Stress management:
Ongoing stress doesn’t only make you feel overwhelmed but can lead to fatigue and low energy levels. Incorporating stress-reducing activities into your daily routine can help improve your overall well-being. These include meditation, yoga, deep breathing, physical exercise, taking a break, and doing some fun activities that help take your mind off things for a while.
Sustaining energy levels throughout your day, may involve making some lifestyle changes to incorporate these healthy habits into your daily routine. If making these changes seems a little overwhelming, start by taking it one step at a time. I hope these tips help you feel your best all day long!
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