Are you exhausted from dawn til dusk? There are so many factors that can contribute to fatigue – stress, sleep, nutrition and lifestyle are just a few. But there are some natural energy boosters you can incorporate to counteract fatigue.

Make your meals and snack low GI

The simplest dietary change to make for all-day energy is choosing low GI meals and snacks.

Why low GI? Low GI foods will feed a slow and steady stream of energy into your body. This is because the other nutrients – protein, fibre and/or fat – slow down the absorption of glucose from the broken-down food. Foods that tend to be lower in GI are wholefoods – vegetables, low-sugar fruits, nuts, seeds, legumes, wholegrains, eggs, meat and seafood.

On the other hand, high GI foods will give you a quick burst of energy, but then you’ll crash in an hour or two. Processed foods such as white bread, white pasta, most commercial cereals, white rice, sweetened yoghurts, lollies and milk chocolate are high in GI.

Looking for ways to tweak the GI of your food? Try:

  • Adding nuts, cheese or nut butter when you eat fruit for a snack
  • Including an extra serve of veggies with each meal
  • Switching processed grain products for wholemeal options

Drink more water

Have you had enough water today? If you can’t say yes for sure, the answer is probably no. Very few people get sufficient water every day. But even mild dehydration of 1-2% can impact on your concentration, alertness, short-term memory and brain function. This can leave you feeling mentally exhausted.

Small steps are best for increasing water intake. Start with adding one cup of water when you feel fatigued. Give it an hour or two, see how you feel, and then add another. Even if dehydration isn’t the only cause of your low energy, it can’t hurt to include another cup or two!

Looking for more tips to help you get your H20? Check out Easy Ways to Boost your Water Intake.

Not a fan of plain water? There’s plenty of other ways to boost your water intake than drinking plain water.  Check out Summer foods to keep you hydrated.

Move your body

This might be a surprise, but one of the best ways to address fatigue is with exercise. When you sit for long periods of time, circulation can be impaired, reducing the flow of blood to your brain. This means your cells can’t get enough oxygen to work efficiently.

But even a couple of minutes of movement can get the blood pumping again. Here are some quick and easy movement ideas to get you started:

  • Do a full body stretch for 1-2 minutes. Stretch out your neck, shoulders, arms, back and legs. If anywhere feels particularly tight or sore, spend an extra minute or two gently stretching that spot
  • Go for a walk around the block
  • Head to the mailbox to check the mail
  • Get up and move around on your break instead of scrolling through Facebook

Schedule a time-out

Sometimes, you’re tired because you just need a break. You might not have hours to spare, but even 10 minutes can reboot your brain and energy levels.

Some good ways to give yourself a time-out throughout the day include:

  • Going for a walk around the block
  • Having a short nap
  • Meditation
  • Yoga
  • Taking 10 minutes to sit or lie down in silence

Low energy can have many causes. If you’ve had low energy levels for a while, get in touch so we can uncover the underlying cause and reclaim your energy.

Not getting the quality sleep you need? Check out Simple Tips for a Good Night’s Sleep.

References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.132.6.866