Have more energy or balance out highs and lows
We are constantly producing and using energy every single second that we are alive; each of your cells is working or recovering at any given time, however still you are. Much of this work goes to creating more energy so there is a constant supply available. In life it is crucial to strike a balance between energy we expend and time spent charging out batteries, otherwise we are expecting our bodies to simply run on no fuel and it is then we can turn to sugar, stimulants and even more stress to keep us going.
So if you are feeling tired and need to keep going, revving yourself up could end up wearing you out in the long-run, leading to symptoms like fatigue, insomnia, depression and cravings. Look instead to energise continually in a way that supports your body’s processed and recovery. Feel the difference between the anxiety-ridden energy produced when over-stimulated – ultimately leading to a crash – and coaxing back a calm and focused level of vitality that leaves you feeling refreshed and happy.
- “Breakfast like a king, lunch like a prince and dinner like a pauper” is the best recipe for sustained energy, providing us with constant fuel sources that we can use when most awake and active. Include protein for breakfast like eggs, nuts, seeds and try smoked salmon, avocado and sesame seeds on rye bread.
- Eat a tryptophan source at breakfast and/or lunch, this is the amino acid which gets converted to serotonin, our happy hormone, and is best eaten at the beginning of the day for effect throughout. High sources include fish, poultry, bananas, figs, dates, yoghurt, tuna, organic eggs, soybeans, tofu, almonds and avocado.
- Our blood sugar levels naturally dip around 4pm, causing reduced energy at this time. This can be worsened by caffeine or sugar intake, as they cause a spike then a crash of energy. Snack on raw nuts or fruit before you get hungry for dinner to keep blood sugar levels up and limit caffeine intake.
- Respect alcohol, although we can believe that it releases tension it is actually a brain depressant. It also interferes with many brain cell processes, and disrupts normal sleep cycles which has a profound effect on mood. Drinking also causes sudden blood sugar drops and the resulting low mood or even depression.
- Revialise by lying on the floor with your legs straight up a wall or on a chair if you feel tired or overwhelmed. Breathe through your nose fully for 10 minutes and resist allowing your mind to get caught up in your stresses – stay with your focus on your breath.
- Aim to be in bed by 10 or 11pm, the time that sleep restores us most and can help us get up more easily in the morning, lessening the need to start the day with caffeine. Instead you may be able to make space for a 10 minute morning meditation. This can just be sitting up in bed or supported with a straight back on a cushion. Simply observe your breath and set a time to stop any lateness worries.