10 SCIENCE BACKED WAYS TO SKYROCKET YOUR ENERGY LEVELS

Its 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.

Its no wonder that we find ourselves ready for a nap mid day. But its not just lack of sleep that can zap you’re energy levels,

Trying to find balance and feel energised 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
  • Animal produce
  • Food sensitivities
  • Improper food combining
  • Processed food
  • Stress and overwhelm
  • Unfullfilment 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:

  • Meditation
  • Yoga, especially yin which is a restorative form of yoga
  • Practicing mindfullness
  • Exercise also dramatically helps control stress

This awesome resource shows just how bad stress is on our bodies

 

#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 challange?

Find yourself procrastinating? Something I personally like to use is the pomdoro technique.

If you are feeling overwhelmed or unfulfilled learn what areas of your life needs adjusting.

energy

 

 #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.

Cant 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 affect in those with blood sugar issues particularly when transitioning to a healthier diet.

 #5 NAP

 

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 in to 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 energised 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! 

  • Ashwaganda
  • Geinseng
  • Reishi 
  • Cordyceps
  • Maca

If you are vegan and feeling exhausted, taking a B12 supplement will greatly help.

Recipe: Coconut and Maca Snack Balls (for hormonal balance)

#7 DRINK UP 

 

With water of course 😉

Dehydration, even partial dehydration can wreck 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:

  • Water
  • Herbal teas
  • Fruits & vegetables
  • Broth based soups
  • Coconut water

 

#8 SOAK UP THE SUN

 

SO many people are deficeint in vitamin D, in fact rates show that 70-80% of the population are!

Vitamin D is synthesised by sunlight and deficiencies include a number of illnesses from diabetes to depression and auto immune diseases.
Adequate levels tames infammation, boost alertness, reduce fatigue and regulates mood.
To get sufficient sunlight, get out first thing in the morning to optimise vitamin d levels.

Or take a holiday

energy

#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 wreck 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 over all 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 a unprocessed, balanced diet that includes plenty of:

  • Wholegrains
  • Starches
  • Beans & Lentils
  • Vegetables and fruits
  • Nuts & Seeds

To learn more about going on a vegan diet, go here

Now its 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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Holistically Lizzie

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