Top Tips to Boost your Energy

Top Tips to Boost Your Energy Daily Fixes Getting Enough Sleep Research states that the optimum amount of sleep for the average person will be between 7-9 hours. Ensuring you get the right amount of sleep can help improve your health, weight, concentration and your general mood. A great place to start is to reset your body clock entirely by spending a week going to bed at the same time every night and waking up at the same time every morning. Keep Moving When that mid-afternoon slump hits, don't reach for a boost in the form of a sugary treat, but instead why not try getting up and taking a quick walk? When you exercise your heart pumps more oxygen and nutrients into your blood stream, allowing you to feel more energetic. This doesn't have to be anything too strenuous: even just a quick lap around the office can help lift your energy levels and get you through the afternoon. Start Your Mornings with Something Positive It's been suggested that the morning fatigue we so often experience ocCcurs as a result of our bodies being in survival mode after our nights sleep, having fasted from basic needs such as food and drink for a significant period of time. This causes our bodies to feel under threat which drains our energy. To combat this feeling, try kick-starting some positive emotions as soon as you wake by placing something meaningful and positive by your bed. Mixing Things Up Mixing things up in small ways, such as adding something new into your morning routine, or trying something different everyday can make a huge difference to your energy levels. The brain will respond to these small changes by releasing extra neurotransmitters such as dopamine, which contribute to making you more alert. Find Some Daily Light A lack of Vitamin D in your body can lead to increased feelings of both depression and fatigue. Melatonin is a hormone which induces drowsiness, and there is a direct relation between increased levels of vitamin D and reduced levels of melatonin. So make sure you try and get enough sunlight in your day to increase your vitamin D levels and prevent yourself from dropping in energy. Diet Scrap the Nightcap While alcohol can sometimes help you with falling asleep, it also significantly affects your ability to sleep soundly throughout the rest of the night. This means that even if you manage to get a good amount of sleep, your body may still feel tired as it's not fully rested. Cutting down on alcohol just before you go to bed will help you get a better quality of sleep which will leave yoU feeling far more energetic the next day. Never Skip Meals It's commonly known that you should never skip breakfast, but skipping any meals during the day can actually be extremely damaging to your body's energy levels. When you miss a meal your body will reduce its energy output in a 'survival mode' attempt to save any fat and lean tissue. This defence mechanism will most likely leave you feeling fatigued throughout the day, whereas people who regularly eat are shown to report a better mood and more energy. Cut Down on the Caffeine Caffeine may offer you a temporary boost in energy, but in the long run it will encourage the production of stress hormones which can leave you feeling anxious, irritable and can even cause insomnia. Dealing with these symptoms will require a lot of your energy, far more than you would have gained from the initial caffeine hit. Drink More Water If your body's dehydrated this can result in feeling tired. Everything you do throughout the day contributes towards depleting your body's water resources, so it's extremely important to top this up as often as possible. If you find it difficult to drink enough water, why not try making it a bit more exciting by adding flavours like lemon or cucumber? These not only enhance the flavour, but also add other health benefits such as improving your body's digestion. Snack Little and Often When you're hungry, your body's blood sugar levels will drop, thus your energy levels will also drop. In order to avoid this, try eating small snacks every three to four hours to keep your blood sugar levels high, leaving you feeling energetic all day long. The perfect snack for this will include a mixture of some fibre, protein and a small amount of fat. Personal Changes Check Your Blood Pressure A leading source of feeling fatigued can often be attributed to high blood pressure levels. It's therefore a good idea to have your blood pressure checked regularly to ensure that your low energy levels aren't a direct result of this. There are a wide range of treatments available for high blood pressure levels so regular checks will ensure you can begin treating it as soon as possible, and help get your energy levels back to normal. Turn up Your Music One quick and easy way to give yourself a little boost of energy is to tune into some of your favourite music. It's been suggested that loud music activates the pleasure centres in our brains and can be one of the most effective ways to relieve stress and fight ма» off that tired, sluggish feeling. Check for Thyroid Problems Thyroid problems are most common in women and people under the age of forty. Your thyroid gland is in control of your thyroid hormones and it is these hormones which will affect your energy levels, leaving you fatigued if left unchecked. If you are often tired, despite getting regular sleep, you should consider talking to your doctor about being tested for thyroid dysfunction. Treating this will be a great first step to regulating your energy levels. Keep Your Posture in Check Particularly relevant if you spend the majority of your day sat behind a desk, sitting straight increases the amount of oxygen that's able to flow through your body to your muscles and brain, oxygen which is greatly needed if you're hoping for an energy boost! It's claimed that good posture can also help the way we perceive ourselves, giving us an enhanced feeling of confidence and reduced feelings of depression. Laugh As Much As Possible Laughter not only helps improve your mood, it's also been found to have a positive effect on your energy too. When laughing, our breathing quickens which sends more oxygen to our brain and muscles. It also enhances the release of hormones in the endocrine system and decreases the levels of cortisol which then reduces stress. Both of these factors contribute to laughter giving us a real energy boost. Sources: GB mensfitness.com bodyandsoul.com.au energy supply healthywomen.org everydayhealth.com www.gbenergysupply.co.uk COO