It seems that everyone these days are busier than ever...and more fatigued. From coffee shops on every corner to energy drinks in every convenience and grocery store – we have become accustomed to not only being tired, but to curing that fatigue with enormous doses of energy boosters such as Caffeine, Taurine and B Vitamins. And what’s wrong with that, you might ask – we have more to do and less time to do it in. The main problem is that this starts an ongoing cycle of extreme energy highs and lows, not to mention the side effects of consuming too much of these stimulants. So go ahead and have that morning cup of coffee, but before you reach for cup #2, 3 and 4, read through our tips and tricks for keeping your energy levels stable and see if you can’t make it through the day with steady, all-natural energy.
Energy Tip #1: Get enough sleep
This is probably the most obvious way to increase your energy levels, but also one of the most difficult changes to make. With so much going on in the day, you need some time to unwind before going to sleep and unfortunately, many of us only get to start the unwinding process when we should already be sleeping. The key to changing your sleeping patterns is to not try to force too much at once. If you’re used to going to sleep at 11:30, then suddenly trying to get to sleep at 10 just isn’t going to work. Take it in smaller steps. Set a final goal for yourself (let’s say 10:30 in this example), and work towards it slowly. Try to go to sleep at 11:20 instead of 11:30 for a week. This gives you the chance to rearrange your nightly routine to allow for the extra sleeping time, and gives your body a chance to get used to sleeping earlier (your body has its own internal clock and ‘knows’ when you usually go to sleep – this is why you’ll typically get tired when that time of night rolls around. Your body is preparing itself for slumber). Add on 10 extra minutes of sleep each week until you’ve reached your goal.
Keep in mind though that everyone is different – you might need 2 weeks to get used to the extra 10 minutes, and if so, then take 2 weeks. Don’t add on extra time if you haven’t adjusted to the previous change yet – you’ll find yourself lying awake in your bed becoming frustrated because you can’t get to sleep.
Energy Tip #2: Eat throughout the day
While most people say that eating breakfast is the key to an active and energy-filled day, getting a good healthy start to the day is only a piece of the energy puzzle. As the day wears on, most of us become increasingly busy and worn out, and this is when you really need to make sure your body has enough fuel to keep it going (and not the caffeinated sort of fuel). Your body needs healthy nutrients, vitamins and minerals to keep going, and if it’s lacking in these, it will try to slow you down to conserve what’s left. By providing your body with a continuous source of natural energy (which comes from healthy foods), your body will have what it needs to keep up with your busy schedule.
Try eating 6 smaller meals throughout the day. Doing this not only gives your body a continuous supply of necessary nutrients and energy, but also prevents the ‘food coma’ downtime that comes after a particularly large or heavy meal (this actually occurs because your body is working hard to break down and digest everything you just ate, and if there is too much, then your body pools its resources – your energy – to do its job).
If eating 6 smaller meals does not work with your schedule or lifestyle, you can still make smaller changes, such as eating less at your main meals and having healthy nutrient-packed snacks in-between your meals (see ‘Snacks that provide natural energy ’ for some ideas.
Energy Tip #3: Consume ‘energy-drainers’ in moderation
When we feel our energy getting low, many of us reach for a quick energy fix to get us back on track. Typical choices include coffee and specialty coffee drinks (lattes, cappachinos, frappachinos, etc), chocolate bars, chips, pastries, fried foods, soda and energy drinks, and these are all prime examples of ‘energy-drainers’. While these types of food and drinks might provide a temporary energy boost, it’s short-lived and will typically leave you with less energy than before, and usually with a craving for more of the same, leading to cycle of energy highs and lows (not to mention a lot of the empty calories that are usually found in these types of treats).
Instead, break the cycle by indulging in energy-boosting snacks that provide slow-burning, consistent energy (for some healthy snack options, see ‘Snacks that provide natural energy’). You can still indulge in the occasional treat, but try to consume them along with a more nutritionally substantial snack or meal. For example, if you have a coffee in the morning, drink it along with, or right after having a healthy breakfast (if you’re on the go, try making a breakfast-to-go wrap from our energy-boosting recipes – a quick, on-the-go way to get healthy nutrients to keep you going).
Energy Tip #4: Drink more water than you think you need
Most of us don’t drink enough water each day, instead opting for caffeine or sugar-laden beverages such as coffee, soda, fruit juices or energy drinks. But staying properly hydrated is one of the best ways to increase and maintain your energy. You should try to drink at least 8 glasses of water a day, but it varies depending on factors such as weight, height, lifestyle and activity level. Not only are you replacing the ‘energy-drainers’ with a healthy replacement, but you’ll be getting all the benefits that come with being properly hydrated.
Water helps flush the body of toxins – toxins that you might not even be aware of, but that are contributing to your overall fatigue.
Energy Tip #5: Exercise
We’ve all heard this one time and again, and it’s often one of the hardest to wrap your head around if you’re feeling tired all the time. But exercise – as little as 10 minutes a day – has been shown to increase energy levels. And not only will you feel better physically when you start to make exercise part of your regular routine, but you’ll feel better mentally as well. Studies have shown that mental focus and clarity are increased with exercise, not to mention the personal satisfaction that comes with being physically active.
Energy Tip #6: Be Positive
Sometimes the only thing slowing us down is ourselves and our attitude towards life and situations that come up. If you always concentrate on the negative and the bad things that are happening, of course you’re not going to be peppy and full of energy. Our emotional negative energy can be as much of an energy drainer as physical issues and should be taken just as seriously. If you’re a half-cup-empty kind of person, try instead to focus on the positive. When you feel yourself getting down about something, sit down and write out at least three positive things going on in your life or better yet, three positive things that can come out of the situation you’re feeling down about. It might take awhile to think of something at first, but if you keep consciously working at it, soon you’ll find it much easier to find the positive in every situation you encounter.
