How to boost energy

Most of us are familiar with the feeling of fatigue or at least mid‐afternoon energy slumps. When we lack energy, it may be lifestyle‐related such as lack of sleep, poor diet or inactivity, due to stress or even boredom. When we need an energy booster, it can be tempting to drink an espresso or eat sugar‐laden treats to get you through the day. But there are much better ways to have more energy. Here’s how:

Sleep

To get energy in the morning, make the necessary changes to ensure you get enough sleep each night which is around eight hours a night for most of us. Go to bed and wake up at the same time each day even on weekends when possible, allow time to wind down at night and make sure your bedroom is dark, cool and conducive to sleeping. See here for more sleep tips that are sure to help you have more energy.

De‐stress

Stress can zap our energy reserves so it is important to incorporate stress management techniques into your day — try yoga, meditation, tai chi or deep breathing, find ways to lighten your workload and spend time with people who make you laugh. If you are suffering from any joint of movement pain, consult with a doctor before joining these classes.

New Challenges

If you’re bored you might need to do something different to boost energy; go on a holiday, start a new hobby, learn another language or take on a new responsibility at work.

Diet

Look closely at your diet. There are foods for energy and your body requires a balance of them throughout the day. This includes a variety of vitamin and mineral-rich fresh fruits and vegetables, whole grains, lean meats and fish, legumes, nuts and seeds.

Energy

Consider a dietary supplement to support energy levels. You might like to try Nature’s Own™ Focus & Perform which contains a complex of B vitamins and herbs such as American ginseng. Vitamin B3 and B6 relieves tiredness or fatigue and vitamin B6 also supports nervous system function.

Drink more water

Even mild dehydration can impact how our brain and body perform and can affect our mood, energy levels and ability to think clearly. To have more energy in the morning, start with a drink of water first thing in the morning and keep a bottle of water with you to sip on throughout the day. Include slices of lemon, lime or grapefruit, or mint leaves for added interest.

Have a power shower

To get energy fast, at the end of a shower blast yourself with cold water to increase circulation and really wake your body up.

Exercise Regularly

Exercise can boost energy, reduce stress and improve overall health and wellbeing. It may also help you sleep better. Paradoxically, if you’re feeling too tired to go for a walk, a walk is likely to be one of the best things for you. A study found that sedentary people who reported ongoing fatigue were able to increase their energy levels by 20 percent and decreased their fatigue by 65 percent through low-intensity exercise done often. Each morning, rather than hitting the snooze button do some physical activity or go for a brisk walk at lunchtime.

Expose yourself to bright light

Sunlight that is, not the fluorescent lights of the office or the light emanating from your laptop. Exposing yourself to bright natural light first thing on waking can help set your body clock and have you feeling more energetic, more awake and alert each morning.

Top 10 exercises that can help to boost energy

Hitting the treadmill every day or lifting weights in the gym may not be everyone’s idea of a good time. But not all exercise has to be a chore and just about everyone can find a form of activity that they enjoy, that keeps them motivated and makes them feel good.

Take a dance class — Music makes exercising more enjoyable and tolerable and dancing gives you a great mind‐body workout. Whether its ballet, ballroom, jazz, salsa or Zumba, dancing is great for people of all ages and abilities.

Go hiking — You’ll be so captivated by the scenery that you’ll forget that you’re even exercising at all.

Try yoga — Yoga builds strength, increases flexibility and teaches you to relax. Plus, there are many different types of yoga available depending on your likes and needs from gentle to acrobatic. Always seek an experts advice to develop an exercise routine that suits you.

Ride to work — Cycling is a great heart and lung workout that is also fun, relatively cheap and good for the environment. Riding to work is also a good time‐efficient way to combine exercise with your everyday routine.

Start a social sports team — Exercising with others can be fun and help you commit and stay motivated.

Create your own boot camp — Create your own circuit at home with strength and cardio exercises.

Surf, body surf or try stand‐up paddleboarding — Australia has a more than adequate coastline to enjoy these activities, which will help improve your cardiovascular fitness, increase strength, and provide a good outlet for stress and tension.

Sign up for a challenge — Signing up for a virtual run challenge can help encourage you to move more.

Vary your running or walking route — While pounding on the treadmill can be monotonous for some people, walking or running around your area, along a river or beach can help keep things interesting.

Turn daily chores into a workout — Mundane but necessary household tasks are an ample opportunity to get a good work out. Vacuuming, washing the car and mowing the lawn are all good options.

How to maintain high energy levels throughout the day

Eat for energy — Give your body a steady supply of nutrients by eating small meals and snacks every few hours. Consume foods that have a low‐glycemic index whose sugar content will be absorbed more slowly, providing a steadier release of energy. Healthy food choices include whole grains for example oats, brown rice, quinoa and rye plus nuts and seeds, plenty of fresh fruits and vegetables and lean sources of protein such as fish, eggs, turkey or chicken.

Seize the morning — For many people, mornings are their most productive time of the day. Try to wake up an hour earlier and use your morning hours to tackle your highest priority projects first rather than sleeping in, chatting to co-workers or sorting through emails. You’ll feel a real sense of accomplishment while other people may be still trying to get focused.

Identify your top three priorities — You will undoubtedly have multiple responsibilities to accomplish throughout the day but try and identify your top three most important tasks and work on these first. By the end of the day, you might not tick off every single item on your to-do list but you can feel good about knowing that the most important tasks are completed despite unplanned meetings or interruptions.

Schedule uninterrupted time — The constant ping of incoming emails or text messages can be a huge distraction and can make getting any real work done very difficult. Unless your job absolutely depends on checking your emails regularly, process your inbox every few hours rather than every few minutes. This goes for checking social media too.

Exercise — Exercise may improve your productivity by enhancing nervous system function. Regular physical activity helps create new brain cells, especially in the learning and memory region, and may improve the delivery of oxygen and nutrients to the brain. It’s also credited with reducing stress and improving mood. Try exercising early in the morning in case you run out of time later in the day.

Take time away from work — You might feel like you need to put in extra hours to finish all your work, but allowing time for rest and relaxation will, in fact, help make you more productive in the long run. Fully disconnect in the evening and try to have at least eight hours of sleep every night. Also, make time for hobbies and personal pursuits.

The impact sleep has on energy levels

To have more energy, getting enough sleep is important. Studies suggest that sleep is important for memory and learning. It is recommended that we get 7-9 hours of sleep per night. Sleep deprivation is much more serious than simply causing you to feel sleepy, as it can cause several negative health effects including accidents caused by lower alertness. Schedule a “sleep appointment” and stick to it to keep your energy levels at their best. Go to bed and wake up at the same time each day (even on weekends), allow an hour to wind down before bed, avoid bringing your phone or laptop into the bedroom and ensure your sleeping quarters are cool, dark and comfortable.

How Nature’s Own can help

Consider support from herbs such as ginkgo and brahmi, and the B-group vitamins. Brahmi (Bacopa monnieri) is a herb that supports learning and information processing. Ginkgo can support memory and some B vitamins are important for nervous system health and helping release the energy from food so that we can use it for fuel.

Learn more about Nature’s Own product range here.

Always read the label and follow the directions for use.

MAT-AU-2200520

Learn about which Nature's Own product may be appropriate for you.

SEE THE PRODUCTS HERE