Are you lacking in energy more than usual lately? You're not alone. With the darker mornings and shorter days, it's common to feel like you've hit an energy wall, especially after a long and social Summer and Autumn. If your usual 3pm slump is starting in the morning and ending later, then these 10 natural energy boosters should help you kick fatigue to the curb so you won't need to rely on quick fixes (coffee, sugar etc).
1. Get some sunshine
Vitamin D, dubbed 'the sunshine vitamin' is a powerful steroid hormone that can play a vital role in energy levels. Moderate amounts of sunshine (20 minutes early or late in the day) is generally sufficient for Vitamin D production in the body so aim to go for a walk or run outdoors for short bursts of time whenever you get the chance.
2. Say yes to being in an alkaline state
When body tissue becomes somewhat acidic it can create a burden on the liver, kidneys, and heart and therefore stresses every cell in the body. By keeping your gut in an alkaline state, you can quickly go from running on empty to energy aplenty. Nutrient dense foods like green vegetables (spinach, broccoli, watercress and chard) are a great way to alkaline your insides and improve brain function while eliminating acidic beverages such as soda, alcohol, coffee, processed fruit drinks, and energy drinks should keep your digestion system in working order.
3. Reach for dark chocolate
A few pieces of dark chocolate never hurt anyone. Flavonoids found in cocoa have been shown to boost cognitive skills and improve the mood so snack on the good stuff in moderation. How's that for an energy boost?
4. Steer clear of the toxins
Heavy metals and chemicals found in your beauty and personal care products could be the cause of reduced energy levels and general feelings of flatness. Reduce your toxic overload by switching up chemically laden products with all-natural, organic and nourishing alternatives.
5. Eat regularly
The body needs fuel to function, and without it our energy and mood can spiral out of control. That's why it's important to eat regular healthy meals and snacks to keep your cognitive function in optimum condition. Under eating and over eating (no matter how healthy the food) is a huge energy zapper, so try to eat lightly and ensure your plate is always balanced.
6. Keep stress free & stretch it out
The hormones from stress can result in acidic reactions in the body, which can cause energy slumps. Reducing stress is vital even if simply by taking ten deep breaths on a daily basis to get the blood pumping. Laughter works just as well as deep breathing as it's a proven stress-buster, while a few desk stretches may be enough to lighten up your mood and rejuvenate your physical condition.
7. Up your magnesium and iron intake
Magnesium and iron are considered to be energy-boosting nutrients and occur abundantly in natural, unprocessed foods. The best dietary sources of magnesium include tofu, legumes, nuts, seeds, wholegrains and green leafy vegetables such as spinach. Iron is necessary for the production of energy from glucose, which is the main fuel for both the brain and the body. Incorporate iron-rich foods into your diet like lean red meat, chicken, fish, eggs, wholegrain breads and cereals, legumes, nuts, seeds and green leafy vegetables to feel healthy, nourished and balanced.
8. Stay hydrated
Sometimes it may feel like our bodies need more food or rest, but it may just mean we need to drink more water. Being dehydrated can appear in the form of fatigue and lethargy, so try to sip on a minimum of 2 litres of water each day, preferably with a squeeze of lemon which can be quite cleansing for the organs and digestive system.
9. Take a power nap
Studies have found that by taking short and sweet 60-minutes naps, we can restore our energy levels substantially. That's because a lack of z's can cause poor concentration, mood swings and weaken immune functioning. In conjunction with power naps, eight hours of sleep each night is optimal for good health and vitality.
10. Practice saying no
Practicing how to say "no" is a powerful skill. Overcommitting is a top energy zapper but most times it can be managed by these two simple letters. The key to saying no, especially with family, is to keep your response simple and direct. If you need to buy yourself time, come back with your answer swiftly so it's resolved. Try not to feel guilty saying no, as you'll be energised when being true to yourself.
Image courtesy of Unsplash: Julia Caesar
How do you like to naturally boost your energy levels and remain fatigue free? Leave a comment!