10 SCIENCE BACKED WAYS TO SKYROCKET YOUR ENERGY LEVELS
Considering your energy level, it’s not a surprise that we feel frazzled when we are taking on so much and living so fast-paced.
Being a mother is by far the most demanding job I have ever encountered. Trying to balance work life and family life while maintaining time for ‘me’ feels nearly impossible at times.
It’s no wonder that we find ourselves ready for a nap midday. But it’s not just lack of sleep that can zap your energy levels,
Trying to find balance and feel energized at the same time may feel like a long shot for some of you but I promise there is a way to fix it!
Here are a few of the major factors that contribute to low energy and low mood
10 TOP ENERGY ZAPPERS
Caffeine and energy drinks, bars or gels
Lack of sleep and poor quality sleep
Sugar, artificial sweeteners, and chemicals
Improper food combining
Stress and overwhelm
Unfulfillment in career
Disconnection from self and others
10 TOP WAYS TO SCIENTIFICALLY IMPROVE ENERGY LEVELS
#1 AEROBIC EXERCISE
When feeling exhausted the last thing you feel like doing is exercise.
However, exercise has proven to dramatically zap fatigue and increase energy levels. We often think we need to FIND energy when we actually need to CREATE energy.
The great thing is that this the of ‘exercise’ can be as simple as walking.
To start, aim for 20 minutes 3 times per week
New to exercise? Use this app to get you started.
#2 Franky Says RELAX
Stress can cause a whole host of problems from poor decision making to diabetes & Alzheimers so you can only imagine what effect it has on our energy!
Some ways to combat stress include:
Yoga, especially in which is a restorative form of yoga
Exercise also dramatically helps control stress
#3 BE PRODUCTIVE
This may seem out of context but productivity has a huge effect on energy.
Think of the last time you accomplished something, did you feel elevated, motivated, ready to take on a new challenge?
Find yourself procrastinating? Something I personally like to use is the Pomodoro technique.
If you are feeling overwhelmed or unfulfilled learn what areas of your life need adjusting.
#4 SNACK LESS (OR LIGHTER)
Contrary to belief, snacking can actually make you feel more lethargic. This is because when we eat, our bodies are using lots of energy to digest food. Give your digestion a break and stick to 3-4 main meals.
Can’t resist your snacking habit? Try these ideas for a balanced snack attack
Bowl of oatmeal
Almond butter on wholegrain toast
Apple & brazil nuts
Green juice or smoothie
Small sweet potato & chopped pecans
Rice cakes, avocado & tomato
Note that some of you may actually need to snack more to keep your energy stable. This is a common effect in those with blood sugar issues, particularly when transitioning to a healthier diet.
Before the lightbulb was invented we used to sleep on average 9 hours per night, now we are barely making 7.
When we sleep our bodies go into a restorative and repairing process.
Lack of sleep not only makes you feel exhausted the following day but also increases hunger hormones making us crave starchy, sugary and high-fat foods.
If catching some afternoon zzz are possible, not only will you feel more energized but you will also make better food choices!
#6 TAKE ADAPTOGENIC HERBS
Powerful and potent super herbs, adaptogens have been used for centuries in traditional Chinese and Ayurveda medicine.
However, they are becoming a lot more mainstream now thanks to the huge movement in functional and integrative medicine.
Adaptogens, in a nutshell, adapt to stress within the body. They fight stress, anxiety and combat fatigue!
If you are vegan and feeling exhausted, taking a B12 supplement will greatly help.
#7 DRINK UP
With water of course 😉
Dehydration, even partial dehydration can wreak havoc on your energy.
In fact, low energy levels are the first sign of dehydration.
Think you’re drinking enough? You’re probably not! If you are feeling thirsty you are already dehydrated.
You can stay hydrated by drinking a combination of:
Fruits & vegetables
#8 SOAK UP THE SUN
SO many people are deficient in vitamin D, in fact, rates show that 70-80% of the population is!
Vitamin D is synthesized by sunlight and deficiencies include a number of illnesses from diabetes to depression and autoimmune diseases.
Adequate levels tame inflammation, boost alertness, reduce fatigue and regulates mood.
To get sufficient sunlight, get out first thing in the morning to optimize vitamin d levels.
Or take a holiday
#9 EAT CARBS
But avoid simple carbs found in white bread, sugar, energy drinks and processed foods.
These types of foods deplete energy, cause weight gain and wreak havoc on your health.
However, complex carbohydrates are a completely different story and something I encourage you to eat more of!
In fact, in a study where people were given 12 slices of bread per day on top of their regular diet ate less than 2/3 calories overall and lost 20lbs over a period of 8 weeks!
Sweet potatoes, quinoa, wild rice, and oats are other fantastic sources of complex carbohydrates that should be eaten more often.
#10 GO VEGAN
veganism boasts so many health benefits, greatly improved energy is just one of them.
Make sure you stick to an unprocessed, balanced diet that includes plenty of:
- Beans & Lentils
- Vegetables and fruits
- Nuts & Seeds
To learn more about going on a vegan diet, go here
Now it’s your turn. What do you find helps to keep your energy levels high? I’d love to know so leave your own tips in the comments below
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Hi, I’m Lizzie! I help busy mums lose weight, increase energy, and raise healthy kids on a plant-based lifestyle.
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