How to get more out of your day by doing more for your body.
How often do you find yourself thinking you just can’t be bothered, in between yawning relentlessly and throwing your head forward in your hands?
We’ve all been there. Worn down, fatigued, aching muscles, heavy eyes and sudden irritability. In other words – zero energy.
It can hit at any time. There’s the mid-morning lull where you come down from the high that was another ‘getting ready for the day’ rush. And then there’s the after-lunch slouch where you’ve returned from a break with a full belly and accumulated tasks for the afternoon.
Where has all your energy disappeared to? And where can you find some more without turning to that dreaded stimulant one billion people across the globe are consuming daily?
We all run out of energy for varying reasons. When caffeine is out too and you’re a regular coffee drinker, it’s only going to add to your frustration. Your mind says you need it so you believe it, which only makes you more tired.
So whether you’ve never had coffee in your life and are about to turn to it or you have just cut yourself off from the stimulant, it’s time to consider all the natural ways there are to boost your energy.
Trust us, they do exist.
What Causes Lack Of Energy
There are many factors which can attribute to losing energy, from just one single issue or an entire series of events.
A lot of people instantly turn to medical conditions as these can be easy to diagnose (thanks to Google) and expectantly, easy to treat. Some conditions include thyroid disorder, heart disease and diabetes. There’s plenty of information online however, you’ll need a health professional to confirm your suspicions before you receive any treatment. And while medicine will help, our additional powerful energy boosters are going to be great for you too.
Other causes could be related to lifestyle habits such as alcohol, diet, exercise and sleep patterns. The way you implement all these things into your daily routine should be in moderation and with consistency. If you’re drinking too much, not eating enough vegetables, working from your couch and having late nights, your body is going to slow down. This is its way of telling you something needs to change.
Stress is also a large energy drainer, and something seen as unavoidable by many who incur it – especially if it comes from relationship or work problems. Your mind and body remain focused on worrying which is emotionally exhausting if it’s consistent. Mental health illness such as depression and anxiety will also affect your energy levels, as well as make you irritable and lack motivation.
Reasons Not To Turn To Coffee
How many times have you said “I’ll be ok, once I have my coffee”? Adults love coffee. It’s our safety blanket. It’s warm, delicious and keeps us alert.
But along with the good, there comes the bad with more people jumping off the caffeine train for their own specific reasons upturned by health concerns. Coffee can increase blood pressure, incite or worsen anxiety and cause insomnia. When your already stressed or have a pre-existing medical condition, it’s likely to aggravate you further. When this happens, you will find its effect to be the exact opposite of its intention, and your energy drops further, taking a toll on your mind and body.
Coffee’s effects are being realised across the world as people tune into their needs with more scrutiny then ever before, as ultimate well-being becomes a top priority for the modern age.
How To Have Energy Without Coffee
1. Eat For Vitality
You are what you eat. Doesn’t get much more accurate then this. Your body’s energy comes from the calories you consume, so eating enough and consistently is step one. Don’t skip meals or your body will freak out and shut down on you. You’re also more likely to overeat at the next meal opportunity and find your body using all its energy to digest, leaving little for the remainder of the day.
What you eat matters too. Some foods contain nutrients which increase energy levels and help maintain alertness and focus through the day. As an example, carbs will provide your body with fuel, and protein will help you stay fuller for longer. Anything processed will slow you down as these foods are full of preservatives, additives, sodium, trans fat and artificial ingredients.
As a general rule of thumb, try to eat as many whole foods as possible to keep your energy up. More good things going in means more good things coming out.
2. Move Your Body
Think about how you feel before a workout versus how you feel after one. Completely different right? In the best way possible. You’re energized, happy and ready to achieve anything in the whole wide world.
It doesn’t have to be a 10-mile run or a gruelling cross-fit session. Being active in any way is a proven method for re-fuelling the body as the endorphins released re-emerge in the form of immense productivity. You can walk around the block, dance to your favorite song, do some sprints, squats and lunges or a quick spin class to get your heart pumping and your energy re-ignited.
An added bonus, exercise will also tackle stress which is another major energy drainer.
3. Stay Seriously Hydrated
How much water are you drinking? Dehydration lowers blood pressure and will make your body become tired and sluggish, even when your rested! Considering there’s an easy fix, you can up your intake right now and feel the difference within a few days. There’s no maximum amount, so the more you drink the better!
Try to aim for two liters as a minimum and take any more as a bonus. That’s about eight cups if you’re using a glass. The best way to track your intake is to purchase a large bottle and make sure you re-fill it throughout the day and keep it accessible.
4. Take a Power Nap
The name says it all here, as the benefits of a 15 to 20 minute snooze have been proven to stimulate long lasting surges of alertness and amplified motor performance. While this option may not be available to everyone, consider trying to make it happen especially if you’ve done it before and experienced positive results.
Have the conversation with your boss, head home between chores, throw on an extra half-hour to your work day – whatever it takes to get your power nap in will be worth the energy to follow. When it comes to your snooze remember to be consistent with your timing, keep it short, only sleep in the dark and stay warm.
5. Regulate Your Sleep
Sleep deprivation is one of the first things people will throw at you from that very first yawn your caught in at 9:15am. It’s likely to be a good guess considering studies have shown 20-30 per cent of people have difficulty sleeping. There’s more to a structured sleep routine then roughly hitting your pillow at 11pm and starting the day seven hours later. You think you’ve had enough sleep, but have you really?
Sleep serves to conserve and restore energy. In order to feel refreshed and alert, our bodies need to go into deep sleep which is uninterrupted. It’s about quality not quantity. If your waking up during the night, you’ll definitely feel it through the day as your body struggles to keep up and function to its full capacity. Another bad habit is hitting snooze over and over and over and over again. The longer you linger in bed in dreariness the harder it’s going to be to stay motivated through the day. As soon as the alarm goes of, that’s your cue to jump out of bed and get cracking!
Sleeping too much can also make us more tired, so those midday rises might need to come to an end. Adults need 6-8 hours of sleep to maintain maximum performance during the day. It’s also important to go to sleep and wake up at the same time every day to reinforce the circadian rhythm.
A more recent issue has been the use of screens around bedtime, and even in bed. This has been linked to poor sleep quality, lack of sleep and increased sleepiness through the day. Challenge yourself to switch off an hour before bed and take note of the effect. If you can do it forever, your body will thank you.
6. Light Up Your Life
Nothing like a ray of sunshine to get a rise out of you. Trust us, it works. Getting outdoors can be instantly refreshing after a long stint indoors or under the covers. Sun exposure boosts vitamin D and serotonin levels, improving your mood, happiness and well-being and allowing you to sleep better at night – all fluctuating factors contributing to overall energy levels.
You don’t need to go outside to reap the benefits either. Opening up your curtains and letting daylight into your house as soon as you wake can set you up with an energised charge for the entire day. Human beings associate brightness with happiness and darkness with gloom. It’s in our nature, literally, so use it to your advantage!
7. Freedom From Stress
Stress is a major energy thief you aren’t often aware of until you’re are deeply affected by something with no resolution in sight. It can be caused by many situations such as work, finances, relationships, moving, loss of a loved one and more. The list is never-ending which means you’re likely to come into stress at some point, and more than once too.
Any stress you’re under will trigger a response which summons your body’s energy stores in order to respond to a threatening situation. When the stress is consistent, it’s taking all your energy, without giving anything back. In addition, stress will impact your sleep too. This is why it’s important to identify the source of any stress you are under and do what it takes to reduce, if not eliminate it.
Taking time for yourself is a good way to reduce stress, with distractions in the form of meditation, exercise or a weekend getaway. Speaking to a health professional or loved one will also bring relief, as well as removing yourself from the situation or person attributing to your condition. Sometimes all you need is a solution. You may not have implemented it yet, but just knowing there is one will be a huge weight of your shoulders.
Time to Power-Up!
Don’t wait for the midday slump to hit again!
These lifestyle changes will have you feeling more energy for longer, while eliminating the need of stimulants along with their toxic side effects. We recommend trying them all and sticking to them. Make each power move a routine step embedded within your lifestyle. Life will be more enjoyable as it gets easier, once you’re feeling the energy and are able to work to your full capability day after day after day after….