Daylight savings is here, and with its arrival comes the need to cram more activities into longer days, often with less sleep.
Having more energy is among the top health and wellbeing statements people make. It isn’t any wonder we are living in a 24/7 society and trying to make the most out of every opportunity that comes our way even if we may not have the time for it.
With a busy life, no one wants to wake up tired. It isn’t a great feeling, and whilst this is sometimes impossible to avoid, there are small changes you can make to help give you some extra pep in your step.
Use caffeine to your advantage, we know that caffeine is a stimulant and that it can help improve your mental alertness, however, if consumed after 2pm it only seeks to interrupt your sleep and increases your fatigue.
Even though you expend energy when you exercise, you also release neurotransmitters that help improve your mood, and make you feel more energised. Exercising also encourages restorative sleep, which will allow you to feel more alert and awake the following day, so really this is a win-win.
Drink more water. One of the first signs that you are dehydrated is fatigue. When we are dehydrated our cognition is impaired and our bodies don’t function as well. I know it may seem like a chore but if you aim for 2-3 litres a day depending on how hot it is and how much exercise you have completed, you will be thanking yourself later that you don’t have a headache.
Fill up on Omega 3, the best source is found in fatty fish. Fuel your brain with omega-3s. Omega 3’s are found in fatty fish (such as tuna and salmon), walnuts, and chia seeds. These essential fatty acids play a role in keeping brain cells healthy and helping you feel mentally alert.
Another potential bonus: Omega-3s encourage the body to store carbs as glycogen this means that you will burn the food rather than storing it as fat.
Control you stress. We all know that during times of stress we drain ourselves. Our bodies nervous system goes into overdrive and we feel overwhelmed at the drop of the hat. These physiological responses deplete our body. So try and decrease those stress levels by doing something as simple as taking a walk in sunshine, and or reminding yourself of the important things in life.
Eat breakfast. Ever heard the saying breakfast is the most important meal of the day? Studies have shown that people that eat breakfast have reduced stress and an improved ability to tackle the day when compared to those who don’t.
Soluble fibre slows down the rate of absorption of sugars. Fibre evens out your energy levels preventing a sugar high and crash. So be sure to include more high soluble fibre foods like nuts, grains, fruits, plant matter (vegetables), beans, and oats into your diet.
B vitamins support a range of bodily functions, however, aren’t produced naturally in the body. Most B vitamins are involved in the process of converting blood sugar into usable energy. To ensure you get the proper amount of B vitamins, eat a balanced diet and if you don’t think you maybe try a vitamin supplement.
Hopefully, these tips will help you feel more energetic, but if you still feel tired after trying these tips its best to seek medical advice to make sure you get back to bringing you’re a game.