How to boost your energy
A lot of women say that they struggle to wake up in the mornings, don’t have enough energy and constantly feel tired. Does this sound like you? If so, try these easy ways to boost your energy levels naturally.
1. Drink plenty of water
Dehydration can lower your energy levels and cause poor concentration, headaches and dry skin so it’s important to drink plenty of water, at least 2 litres a day. Remember that caffeine is a diuretic, so if you drink tea or coffee up your water intake to compensate.
If you get bored drinking plain water, spice it up with some sprigs of mint, a squeeze of fresh lemon or lime, cucumber slices, infuse it with some fresh berries or try sparkling water.
2. Get enough sleep
Lack of sleep or good quality sleep is one of the main reasons for low energy levels.
If you are having trouble sleeping, try these tips:
- go to bed and get up at the same time each day
- avoid screen time in the hour or so before bed as blue light can disrupt the production of melatonin. Do something relaxing instead, like reading a book, having a bath, listening to music or a podcast
- avoid stimulants like intense exercise, coffee, alcohol or rich foods late in the evening
- make your bedroom conducive to sleep. Make sure it’s quiet, dark and you have a comfortable mattress. Don’t overdo it on the bed covers, as being too hot can interfere with your sleep.
3. Exercise
Exercise is a great way to boost your energy levels. Exercise helps you sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising can lead to higher brain dopamine levels, which helps elevate mood. Even a brisk 10 minute walk can be enough to have a positive impact on your energy levels.
4. Eat well
Eating regularly throughout the day is important to maintaining your energy levels as hunger can make you feel tired. It’s also important to eat a balanced diet that includes a variety of foods. Make sure to include plenty of fruit and vegetables, protein, complex carbs, wholegrains and healthy fats in your diet.
Choose low GI meals and snacks as they will keep you feeling full longer. Avoid foods which have a high GI index such as highly processed foods and those containing a lot of sugar or fat. These will cause spikes in your blood sugar and as soon as the spike is gone, your blood sugar will drop and so will your energy levels.
For tips and maintaining a healthy diet and some healthy snack ideas, read these articles:
5. Manage your stress
Stress and anxiety use a lot of energy which can make you feel tired. Stress can also cause insomnia or broken sleep, decreasing your energy levels even further, so it’s important to manage your stress levels.
Try talking through issues with a friend or do a relaxing activity like meditation, reading, listening to music or going for a walk. If you are really struggling with stress consider seeing a professional for advice on how to manage it.
6. Get some early morning sun
Sunlight, especially early in the morning, helps increase your serotonin levels. Serotonin is which is a natural energy booster and help keep you calm, positive and focused.
7. Get enough iron
Low iron levels make it more difficult for your body to carry oxygen around your body, making you feel tired. Women are at higher risk of iron deficiency, so include plenty of foods containing iron in your diet. The best source of iron is animal products such as lean red meat, pork, chicken and fish. If you’re vegetarian make sure to eat plenty of plant sources such as beans, legumes and iron enriched cereals.
This article has tips on how to know if you aren’t getting enough iron and what to do about it if you aren’t:
8. Limit your screen time
Blue light blocks the body’s ability to produce melatonin which is the chemical that makes you want to go to sleep. Devices like mobile phones, laptops and tablets all emit blue light so limit their use. Try to avoid screen time for at least an hour before going to bed and reduce the brightness of the screen in the evenings.
9. Limit alcohol and caffeine
While moderate amounts of coffee can have plenty of health benefits and can help boost energy levels, too much caffeine can affect your sleep, especially if you consume it later in the day. The same goes for alcohol. While a little bit can make you feel relaxed and help you sleep, too much will reduce your sleep quality. Try to limit consumption and avoid alcohol in the 2-3 hours before you go to bed.
10. Focus on what’s important
We live in a culture where being busy all the time can be seen as a badge of honour. But trying to do too much can sap your energy, leaving you feeling fatigued. Try to streamline your to do list. Focus on the most important tasks. Pare down those that are less important. Try to avoid multi-tasking.
Consider asking for extra help at work if you need it or outsourcing some of your domestic tasks.
