If you ask most people if they would like to have sustainable energy throughout the day, the answer would likely be, ‘Hell yeah!
Having enough energy to cope with everyday tasks and to live your life to the fullest might seem difficult, but it can be simple with some consistent habits and tips that can provide that sustained boost. It’s important not to chase energy boost fads (high energy drinks) that are generally followed by crashes and fatigue. Whilst things like coffee may work in the short term, such habits set up a a downward spiral that depletes your enduring energy levels over time.
The following tips and strategies are not an exhaustive list, but certainly will help you increase your energy levels if applied consistently over time.
Eliminate or reduce these bad habits
- Smoking. I think it is pretty obvious that you should eliminate smoking. It not only reduces your energy levels, but causes many health issues.
- Alcohol consumption. Alcohol is such a big part of our social fabric which makes this one more difficult to eliminate or reduce. It places stress on the liver and results in sluggishness and fatigue. Obviously no alcohol consumption would be best in terms of health and energy levels, but if this is one step too far for you, make sure you have AFDs (Alcohol Free Days) and don’t over drink when you do indulge.
- Too much time or inactivity on electronic devices. Some inactivity such as reading a book or proper rest can help build energy levels, but a lot of time watching television, gaming, or using your smart phone / tablet will reduce your energy levels. It’s not only the lack of movement, but the poor posture (strain on spine) and the large amounts of EMF (Electro Magnetic Frequency) which has an affect on your energy.
- Overeating. Whilst eating the right foods provides energy, overeating will have the opposite effect. The excess food that your body doesn’t need will use energy to digest, especially if it’s processed food.
Good habits for greater energy
The following habits are well known ways to boost energy, but it sometimes is good to keep reminding ourselves that these need to become habits and not just one-off activities or fads.
- Exercise and movement. Regular exercise has so many benefits, one of which is boosting your energy levels. You should aim to exercise everyday, even if that involves parking your car 15-20min from the train station to get 30-40min brisk walking each day.
- Rest and sleep. Most people have slightly different sleep requirements, but in general, the average adult needs 7-8hours of quality sleep each night. Going to bed at regular times is also beneficial as it keeps your circadian rhythm in a constant cycle. Sleep quality cannot be underestimated in terms of long term health, including its contribution to sustainable energy.
- Good nutrition. Eat for health and energy. You should eat foods with a low GI (glycemic Index) where the sugars are absorbed slowly. This should help you avoid sugar crashes (lag in energy) that typically occur after eating quickly absorbed sugars or refined starches. Foods with a low GI include high fibre vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest GI. In general, good fats and proteins have glycemic indexes that are close to zero.
- Hydration. This is probably the easiest way to improve energy, but one many people ignore. As a minimum, you should have at least two litres of water per day, but many experts suggest that you should aim for one litre for every 22kg of weight. So if you weigh 70kg, you should aim for approximately three litres pert day. For an extra boost to your energy, drink pure, filtered, good quality water. As the saying goes, “get a filter, or become a filter”.
- Sunshine. The sun emits a lot of energy, so it makes sense that getting enough sunshine will increase your energy levels. Vitamin D is critical to our health. A minimum of 15 minutes per day of sun exposure on your bare skin can reap health benefits. Coming into winter, vitamin D is also critical for a string immune system.
Supplements and herbs that help to boost energy
The following supplements and herbs are a great to boost energy:
- CoQ10. Akin to a car needing petrol to run, our cells need CoQ10 to perform their jobs well. CoQ10 is manufactured in the body, though levels do decline with age. It can be derived from foods including organ meats and seafoods too, however, a lot of people choose to supplement due to the added energy boost it gives. Fun Fact: every single cell, besides your nails and your hair, use CoQ10!
- B vitamins. B vitamins are renowned for their role in energy production. They’re not just for energy production though, they help with digestion, hormone balance, detoxification and more.
- Magnesium. Magnesium is another nutrient renowned for its role in energy production. Just like B vitamins, magnesium helps with loads of other body processes too, including healthy hormone balance, muscle recovery, cognition and more. b
- Herbal medicines including Rhodiola and Siberian Ginseng. Herbal medicines can benefit health in such far reaching and potent ways. Everything from energy production, to stress, to immune health and more. If you’re interested in what herbal medicines can do for you, come in and speak to us about your specific needs. You’ll no doubt be pleasantly surprised at how they can enhance your life.
Contact us to discuss ways to help you naturally boost your energy sustainably.
Here’s to living a life full of sustainable energy!