How to balance natural energy throughout the day…every day.

Do you feel exhausted before the day is over? Too knackered to think about anything but lazing around at weekends. Can’t even begin to think about exercising? Propping yourself up on caffeine and sweet stuff to get through the day?

Women of all ages seem to be suffering from an energy deficit these days.

Work and school demands, money pressures, sustaining personal relationships, health concerns – it’s amazing that any of us can sleep, let alone aim for the recommended 8 hours sleep each night.

If you are low on energy levels due to not getting enough sleep, your body will look for other sources of energy. Being tired and low on energy makes you eat more, it means your brain is not firing on all cylinders and it makes you feel low or anxious as your emotional reliance is reduced so small things seem big.

Keep your energy well balanced throughout the day and you will make better choices about what to eat, you will lose or maintain a healthy weight, you will feel brighter and sharper and you will feel you can get more stuff done. What’s not to love!

Our top 5 tips to balance natural energy throughout the day

1. Work it out

You may have heard this advice before, but getting more exercise can help you feel more energetic. Part of the reason for this effect comes from what happens when you exercise: your heart pumps more oxygen and nutrients into your bloodstream, your lungs and cardiovascular system work better and feel more energetic.

Doing just a little, at a low intensity level (such as walking or riding a bike at an easy pace) can help you fell less tried and more energised and can be the beginning of a positive relationship with exercise.

2. Restore nutrition

Although carb consumption can provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, sweets, and processed foods (think white bread and pasta), which burn through the body quickly. Though they provide a fast boost of energy, it’s quickly followed by a crash as your blood sugar spikes and then drops.

Stick to nutrients that can help restore your energy and reduce fatigue include mood-boosting omega-3 fatty acids, iron, vitamin D, B vitamins, zinc and magnesium so a diet that is high in good fats especially those from oily fish, seed and nuts will do wonders.

Check out our Conscious Cooking blog for more ideas and inspiration for eating for energy.

3. Stay hydrated

In general, dehydration leads to fatigue, which slowly eats away at your bodily functions you need to get through the day. Drinking more water is probably the easiest way to balance natural energy as it takes no real effort beyond remembering to drink.  The more water you drink, the more awake and alert you will feel. Aim for 2 litres a day.

4. Go outside

Light therapy may work because it stimulates vitamin D production. The light raises endorphins (the body’s feel-good chemicals) and helps regulate sleep. Spending time outdoors everyday is a huge contributor in fighting against fatigue. Aim for at least 15 minutes without your sunglasses on, as you need the eyes to actually register the sunshine…hiding behind dark glasses may be good fro avoiding wrinkles but its is bad for Vitamin D production.

5. Always eat breakfast

 Not everyone is a morning person, and you may not feel like eating first thing, but it’s important to break the fast. Grabbing a little protein-based snack is a great way to do this if you don’t want a big meal first thing.

You can then have your breakfast around mid morning or whenever it suits you.

 Make it a meal with a balance of complex carbohydrates, protein and a little fat. Good options: whole-grain bread, nut butter, avocado, and salmon, eggs, oats, whole fruit.

The key to balanced natural energy all day every day is consistency.  Start by making small changes to your every day habits and you will start to see a big difference in your energy levels all day long.