The change in weather often leads to a decrease in energy levels
For me, the darker days and change in weather (and eating habits) often leads to a decrease in energy levels. Days spent shopping, visiting family and eating as if I am about to hibernate leave me feeling drained and sluggish.
This year I have vowed to increase my energy levels stay as high as possible to keep up with the Christmas hustle and bustle.
Here are my Top 5 Tips To Boost Energy:
Dehydration zapps you of your energy, making you feel sluggish and tired.
I aim to drink 2-4 litres per day and make sure I have a large serving of vegetables with each meal to increase hydration. The average person needs to drink 2 litres of water per day, however if you are training you need to increase this intake.
If I am training and teaching classes I try to get 4+ litres in. If I am not training 2 litres is fine along with high quantities of vegetables and low levels of coffee.
Get better sleep
People don’t value sleep as much as they should, often staying up late and waking up wrecked.
To increase sleep quality I have begun taking a calcium and magnesium supplement before bed, magnesium is proven improve sleep quality by decreasing Cortisol levels, (cortisol is a stress hormone which can often keep us awake)
Don’t want to buy magnesium supplements? No problem. Magnesium can be found in chia seeds, dark leafy greens, nuts, whole grains and bananas. Calcium can be found in dairy products. However, as I am lactose intolerant I try to get calcium through different sources of beans and fish.
Read more about how you can improve your sleep in my last blog post.
Yes, spending energy can help you increase energy. Exercising will increase blood circulation and lung capacity which will make your body more efficient at producing energy.
Exercise will also improve your sleep, making you more alert during the day. I also find after working out I fall asleep a lot easier than days that I do not workout. Your body is craving rest by the end of the day making the sleep cycle easier to manage.
Vitamin B is so important because deficiencies in this particular vitamin can lead to all sorts of horrible problems such as excessive fatigue, weakness, depression, heart palpation, dermatitis, constipation, diarrhoea and change in appetite.
Deficiencies in B6 in particular can lead to sleeplessness and B1 causes excess fatigue more than other vitamins.
I take a B Vitamin Complex, as it covers my recommended intake of B1, B2, B3, B5, B6. B7, B9 and B12. If you do not want to take a supplement, B vitamins can be found in the following:
B1: Asparagus, leafy greens (spinach, kale etc), tuna
B2: Asparagus, leafy greens, eggs
B3: Wholegrains, asparagus, mushrooms
B5: Avocado, Berries, mushrooms
B6: Potatoes, Bananas, Spinach
B7: Salmon, Avocado, Eggs
B9: Green Leafy vegetables, beetroot, whole grains
B12: Beef, eggs
You do not have to exercise, simply go outside and enjoy the fresh air and sunshine. Not only will this put you in a good mood thus making you feel more energetic it will also increase your vitamin D intake.
Low levels of Vitamin D is linked with excess tiredness, heart disease and other metabolic diseases such as cancer, it is also a cause of bone pain and muscle weakness. Increase your time outside will increase your vitamin D intake and prevent these deficiencies.
Going outside and getting sunshine will also help regulate your melotonin levels which help you sleep better at night and thus make you fresher the next day. Why not walk to your next Pilates class, or park a little further away to increase the time spent outside.