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Now that I’ve given up diet coke and the caffeine that goes along with it, my energy levels are dragging and my moods seem down. I am drinking tea but that doesn’t do it for me. I can’t stand coffee. So the question is, how do increase my energy levels?
Whether it’s giving up coke, sugar, or just changing your eating routine, one thing is for sure it can take a little while for your body to rebalance and regain enegy, especially when cutting out sugary, artificial sweetened, or caffeine filled drinks. It’s like this with any dietary transition, there is often a bit of a slump before the benefits come forward.
But there are plenty of natural ways to boost energy and mood too. So let’s cover 9 practical things you can focus on to help.
1. Eat a balanced diet
Without a doubt energy doesn’t come overnight, it’s something we foster every day and one of the best tools we have to do that is our diet. Having a well balanced diet that includes good quality protein, good sources of carbohydrates, and healthy fats is key.
Focus on eating more vegetables, because this alone can influence our gut bacteria, the amount of nutrients we consume, and good digestive function. This may sound silly but these things are essential to good energy and mood. Your diet is the key to balancing those hormones and energy levels long term.
2. Get enough sleep
Aim for a regular sleep pattern and get at least 6-8 hours of quality sleep. Remove technology and electronics from the bedroom and make it a restful sanctuary.
3. Rest when you can
I’m an expert on taking 10-20 minute powernaps.
Rest anywhere you can, even on the office floor (a yoga mat comes in handy). Do it whenever you can. Lie down, close your eyes, and even if you can’t sleep do some breathing exercises. It’s AMAZING how much a short break can refuel the tank!
4. Move more
Your body was made to move so do at least 10 minutes of exercise and movement each day.
Try to get outside because studies have shown that being in green space helps uplift your mood. Moving more boosts your metabolism, eases aches and pains, and makes the physical body more comfortable and alert.
I’ve got into the routine of doing squats and lunges while I’m cooking. Don’t just stand around, find some way to make your time useful 🙂
5. Drink water
Even slight dehydration can cause fatigue and lack of mental clarity. So the easy solution is to drink more water!
Aim for 1.5-2 liters a day. Have a big glass when you get up in the morning, and fill up a big bottle so you can keep your intake steady throughout the day. You’ll be amazed at how much of a difference it makes.
6. Get more daylight
Sunshine or even just daylight improves neurotransmitter function, enhances mood, provides vitamin D, and has an overall beneficial effect.
Getting daylight early in the morning has been shown to help reset our 24-hour body clock, meaning it helps regulate hormones and improve sleep. So take your morning tea or coffee outside into the fresh air and daylight!
7. Take magnesium
Magnesium is an amazing supplement needed for more than 300 enzymatic functions in the body. Sometimes symptoms of low energy and mood can be due to a magnesium deficiency, and surprisingly many people are deficient.
I’ve seen people’s whole demeanor change once they start taking it. So this is definitely worth a try.
8. B vitamins
One of the main roles of B vitamins is to fuel energy production. Good quality protein sources and healthy foods will help provide B vitamins, but you might also try an additional supplement if your energy is a bit low or you are going through any additional stress.
9. Adaptogenic herbs
There are a variety of Asian Ginseng’s (ashwaganda, panax ginseng, eleutheroccus, maca), ashwaganda is my favorite (read more about it here). These are adaptogens that have the unique ability to help the body adapt to stressful situations or any type of physical or mental stressor. Because they act as a mild stimulant and influence both psychological and physical health, this makes them effective at increasing stamina and energy.
Give these things a try because I know you’ll notice a BIG difference.
All the best,
Nutritionist & Health Counselor
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P.P.P.S. Need the good quality supplements mentioned above?
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