When our hormones & stress levels are out.of.control, one of the first things to go is our energy levels. So not fun. Luckily, there are a few things you can do to take care of your energy levels, right now. Here are some tips for how to increase energy (without caffeine!).
Get your ZZZZZ's.
First things first, you need to get your sleep under control. Aim for a bedtime before 9:30pm, avoid screens for at least 1hr beforehand, eat dinner 2-3 hours before jumping into bed and try things like meditation, rain sounds or an Epsom salt bath to relax you for a deep slumber.
Sunlight
Step outside into the sunlight on waking, or open your curtains to let the light in as soon as you wake up. Sunlight in your eyes lets the body know its time to wake up & we need our cortisol levels high (our ‘awake’ hormone in the circadian rhythm).
Hydration
Drink 2 glasses of water upon waking. You’ve just spent 8 hours (hopefully) sleeping, detoxifying & restoring the body. That’s a long time to go without water. Drink up to rehydrate & get those bowels moving. Drink your 2-3L of water throughout the day to maintain that glorious energy.
Breaking the fast
Eat a balanced breakfast containing protein, healthy fats & complex carbs. This will set you up with sustained energy release and balanced blood sugar levels (avoiding blood sugar crashes > aka fatigue & feeling ‘hangry’).
Move your bod
Exercise in the morning, if you can. Why does exercise increase energy? The release of endorphins and the blood pumping oxygen and energy boosting vitamins & minerals around the body enhances and stimulates energy production.
Break up with stress
Prevent fatigue by reducing your stress. Chronic stress upsets your circadian rhythm by throwing our hormone, cortisol, out of balance.
Check out my Cortisol Reset Program by clicking here!
Go easy on the caffeine
Limit caffeine. Dare I say it? Too much caffeine can have the opposite effect on your energy, long term. Limit to just 1 cup per day (i.e 1 shot of espresso) with food in your tum, and never after 12pm.
You're already sweet enough.
Avoid refined sugar. It’s the one thing we CRAVE when we’re tired. Look at your meals, are they low in protein or healthy fats? Keep snacks handy for when you’re feeling low on energy and munch on veggie sticks & hummus, or nuts & seeds, fruit & Greek yoghurt, protein balls, tinned salmon or a boiled egg to keep your energy nice & stable.
Count nutrients, not calories
A nutrient dense diet full of foods that will increase energy are coloured veggies, fresh fruit, quality protein, legumes, healthy fats and complex carbs. These are essential to getting the right amount of nutrients in your diet, especially energy nutrients (think iron, B vitamins & magnesium).
Freshen up the senses
Want to know how to increase energy levels fast? Peppermint tea! The smell of mint enhances your alertness, which can quickly provide an uplifting, energized feeling.
Looking after yourself is key to maintaining your energy. If your energy is low or you're concerned about your health, please visit your healthcare professional to seek their advice. Also, before implementing any diet or lifestyle changes, be sure to check these over with your health practitioner first.
P.S: Have you downloaded my freebie: 5 High Protein Recipes (30g+ per serve)? Click below to grab your copy! xx
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