5 lazy strategies to boost your energy
Intrigued, were you?
There is nothing worse than feeling lacklustre and lethargic. One of the most common things I see clients looking for is more energy. Energy to get through the day, energy to be able to concentrate better, move better and be able to get more out of daily life. So, here are my top 5 simple ways to improve your energy:
1. Improve your sleep
Bedrooms are for relaxing in, not for watching TV, playing on phones or tablets and certainly not working. Try leaving all your devices elsewhere and allowing yourself proper relaxation time before going to sleep. hen focus on simply breathing, on slowing it down and allowing your mind to quieten and relax too.
2. Drink more water
The oldest, simplest trick in the book. The body is anywhere between 50 and 75% water. You may well already know that but did you know why? Water helps lubricate the joints, acts as a shock absorber for the brain and spinal cord, helps deliver oxygen throughout the body, is required by the brain to manufacture hormones, aids in the key role of food digestion and allows the body’s cells to grow, produce and survive. Oh and the obvious one, water regulates the body’s temperature via breathing and sweating. Even the slightest dehydration can negatively impact your training session. Research[i] has shown that even as little as a 2% reduction in body weight from fluid loss can negatively impact performance. Next time you feel lethargic drink a few glasses of water and notice the profound difference it makes.
[i] International Olympic Committee Consensus Statement on sports nutrition (2010)
3. Reduce your alcohol intake
Alcohol is a sedative and so it makes sense to think it aids our sleep. However, even if it helps us get to sleep it has a negative impact on our quality of sleep so opting for a hot cup of chamomile tea or warm milk with nutmeg and honey could have a more soothing effect on the central nervous system and also help relax the mind.
4. Have a massage
The stresses we carry day to day gather in the mind and the body and build up just as plaque does on our teeth if we don’t clean them regularly. Having a regular massage can help remove the toxins and knots that have gathered in the muscles and release them. Massage helps reduce muscle tightness which, if left, can lead to discomfort or worse, to injury. Needless to say massages are soothing and therefore the perfect way to fully relax and replenish waning energy stores.
5. Eat more iron-rich foods
Iron is a vital nutrient that helps with energy production, metabolic function and the production of red blood vessels amongst other important functions. If you do feel lethargic it might be worth a visit to your GP to have some standard blood tests done to see if you are deficient in iron. The best food sources are red meat, green leafy vegetables, lentils, potatoes, molasses, prunes, chickpeas and pumpkin seeds. Now there’s an interesting plate of food! In order to maximise the uptake of nutritional iron, consume foods rich in Vitamin C together such as broccoli, parsley, peas, capsicum and asparagus.
Photo credits: Umberto Salvagnin, Konstantin Stepanov, Daniela, Pimthida, Sonny Abesamis
What are your strategies to boost your energy levels? We’d love to hear what you have to say so please comment and share.