Feeling tired and run-down? Want to find a way to have more energy?
Generally, most people will reach for a quick fix of coffee or sugar when they are low on energy. While these quick fixes might help initially. Unfortunately, these can leave you feeling more tired and run down later in the day or the next day.
The better option is to create healthy long-term habits that support your sustained energy rather than a rollercoaster of ups and downs. Healthy habits can help you achieve the vitality and lifestyle you desire while allowing you to maintain your energy throughout the day.
Creating healthy habits will help you stay energised and motivated throughout the day, no matter your tasks. By taking a holistic approach to your energy levels, you’ll be sure to feel energised and productive all day long.
Let’s look at what you can do to support your sustained energy
Nutritious Food
Eating a diet rich in fruits and vegetables is one of the best things you can do for your health and well-being. Making fruits and vegetables the predominant part of your plate is key, then add protein, grains or pseudo-grains, and healthy fats to make your meals more complete and utilise spices and herbs for flavour.
Fruits and vegetables are one of the most valuable dietary sources of essential vitamins and minerals, as well as a range of powerful phytochemicals that have been shown to have numerous health benefits. They provide essential nutrients like fiber, vitamins, and minerals and are a great source of powerful phytochemicals.
In my opinion, phytochemicals are underrated. They can influence our genes and cellular function. Research has shown that these plant compounds can help detoxification, digestion, beneficial gut flora, prevent cancers, regulate blood sugar and promote energy levels.
Planning and preparing meals rich in salads, fruits and vegetables can help support your physical and mental health while providing sustained energy throughout the day. A modest addition can make all the difference!
Support adrenal glands
Supporting your adrenal glands is essential to maintain your energy and health. When we constantly push ourselves and run on our adrenals, the adrenals become tired, run-down, and depleted. This can lead to physical symptoms such as feeling shaky if we miss meals, fatigue upon waking, a lack of motivation, and even anxiety.
To help your adrenals, ensure you get sufficient rest, eat nutritious meals regularly, and take time to relax and unwind. Exercise can also help to reduce stress and support your adrenals. In addition, taking a few moments each day for mindfulness and deep breathing can provide a much-needed break from the hustle and bustle of life.
Are your menstrual cycles changing? Unusual moodiness, headaches, and other symptoms can be caused by the adrenal glands not functioning optimally. To ensure your adrenals are supported, paying attention to your body’s response to stress is important.
Are you living in a “fight or flight” state, constantly pushing yourself, and getting through each day? Or are you taking the time to rest and relax, even indulging in a hobby or two, and taking moments to pause and breathe? Taking a break from the hustle and bustle of everyday life can give your body a chance to switch off the stress response and start the healing process.
As part of looking at your stress levels, it’s essential to consider if you are overloading your plate, overcommitting, or placing too much pressure on yourself. Are you taking the time to get organised and pre-plan your day, so you can move through it calmly and efficiently? All of these little things can help to support your adrenal glands.
If you’re feeling worn down, look to support your adrenal glands. Fortunately, there are a variety of herbs and nutrients that can be beneficial for this. For example, Zinc, Magnesium, Vitamin B5, Vitamin B6, and Vitamin C, as well as the herbs Siberian Ginseng, Withania, Rhodiola, and Rehmannia. It is advisable to get advice from a qualified healthcare provider about which herbs and nutrients will be the best for you. Using the right combination of herbs and nutrients can help your body recover and improve your energy levels.
GET QUALITY SLEEP
Quality sleep is essential for us to function at our best. To ensure we get quality sleep, it’s important to establish a pre-bedtime routine that helps to relax and wind down before going to bed. This could include warm bath, reading a book, listening to soothing music, or writing in a journal. Doing this will help to reduce the stress and busyness of the day, allowing us to settle in for a good night’s sleep.
Additionally, avoiding using electronic screens before bed can be beneficial, as the blue light they emit can disrupt the sleep-wake cycle. It is also essential to create a comfortable sleep environment, making sure the room is dark, noise-free, and at a comfortable temperature. Doing this can ensure you get the quality sleep you need to function your best.
Other activities, such as deep breathing and stretching, can help reduce stress and clear your mind before bed. Finally, set a consistent bedtime for yourself and stick to it, even on weekends and days off. With these simple steps, you can find yourself well on your way to a more restful sleep.
Get optimal morning Sunlight
Waking up in the morning can be difficult for some, but following a few simple tips can make the process easier. First, natural sunlight exposure when you wake up helps support the natural circadian rhythm and will give you more energy throughout the day.
Moreover, this natural light helps to create a natural alarm clock, so you won’t need to rely on your alarm to wake you up. This natural light can also have other benefits, such as making you more alert and improving your overall well-being. Additionally, natural sunlight boosts your mood, energy levels and helps you stay productive throughout the day.
To get the most out of this tip, go for a morning walk without sunglasses and look around your environment. Remember not to look directly at the sun, as this can cause damage to your eyes. With this tip, you could start your day off with a boost of energy and alertness.
Creating habits is the key to sustained energy. When you have healthy habits, you’ll notice a lasting energy boost in your day-to-day life.
Let’s start creating the habits that will help you stay energised and empowered. Together, we can come up with a strategy that works best for you, whether it’s through diet, lifestyle, or even meditation
And the best part? I offer free 15-minute chats to help you get started. So don’t hesitate to reach out to me with any questions.
I look forward to speaking with you soon and helping you live your healthiest life!
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
Click here to book your appointment!