Here are 10 top energy boosters that can make difference to your energy levels.
1. Drink 1-2 litres of water per day - keeping your body hydrated is important for all bodily functions, in particular your kidneys which are responsible for ridding your body of waste products. I find when I am mindful about keeping my fluids up during the day that I am able to think more clearly and generally feel better.
2. More water = less caffeine - whether the caffeine comes from coffee, tea, energy drinks or soft drinks - too much is not good for your energy and performance. Initially caffeine has a stimulating affect. However as additional caffeine is consumed there is an inverted relationship with performance. In addition there can be an increase in feelings of anxiety and irritability.
3. Eat energising foods - it is important to include fresh vegetables, fresh fruit, wholegrain products and low fat dairy/soy products to help your body function efficiently. To get guidelines that are right for you consult an appropriate professional.
4. Getting enough sleep - this is very important for energy. There has been a lot of reports recently in the media citing research studies suggesting that the ideal amount of sleep is 6-8 hours per night. Our bodies need time to renew and rest after the day's activities and getting regular periods of sleep helps us to re-energise.
5. Alcohol free days - cutting down on alcohol and adhering to medical advice on the consumption of alcohol can also impact positively on energy.
6. Take time for relaxation - Including time for meditation and relaxation in your day is important for renewing energy. Time to shift focus from thoughts to quietening the mind and focusing on breathing, is very powerful in keeping our minds and body refreshed. At first start with 10 minutes twice a day and gradually increase to 20-30 minutes twice a day. You will soon notice a difference to not only your energy but also your motivation and vitality for life. It often helps to attend a meditation class when you begin your practice.
7. Exercise - our bodies were built for exercise, however many of us work in sedentary jobs that provide few opportunities to move from our desks. Exercise is important not only for our physical well-being but also for our mental well-being. Studies are showing that regular exercise helps in the management of depression, anxiety, and improves one's overall sense of well-being. We need to exercise for at least 30 minutes each day and this can be as simple as including a brisk walk into your daily routines. Again you need to consult your doctor before you begin any form of exercise.
8. Free yourself of tolerations - make a list of things you are tolerating in your life and find a way of dealing with them so that they no longer are an issue. For example if you are tolerating a messy desk, office or living space - take time to declutter. Are you getting frustrated with your travel to work? - explore other options that will reduce your stress. Start by making a list of 10 things in your life that you are tolerating, then look for solutions.
9. Plan your day - use your TO-DO lists positively to allow you to get through the important tasks for the day. Be realistic with what you can achieve in a day. Spread work over a number of work periods - this will enable you to be effective and productive, with less stress.
10. Stress less - all of the above will help you to reduce your stress levels. Stress motivates and improves productivity but too much stress has the opposite affect. Managing stress on a daily basis by ensuring you maintain some life balance, is important for an ongoing sense of well-being that enhances one's energy and zest for life.
(NOTE: if you are experiencing symptoms of fatigue that cannot be explained by lifestyle factors then it is important that you seek medical advice).
Published on 8/16/2014