Feelings of tiredness and lethargy can be frustrating. If you have things you want or need to get done, then not having the energy to get started can be frustrating. Feelings of fatigue don’t have to be your normal. There are some diet and lifestyle changes you can make, which can help you to boost your energy and sustain it all day long.
Eat A Healthy Balanced Diet
The best way to keep your energy levels high all day long is to eat a balanced nutritious diet. You need to make sure that you get the right balance of protein, carbs, fats, vitamins and minerals. Getting a variety of foods is important and a simple way to do this is to make sure you have plenty of different coloured foods on your plate. It’s also important to not overindulge in one category.
Getting this right is the base from which you can build on. If you can get your diet right, then everything else will fall into place and will be the fine-tuning to get the best results.
Focus On Important Vitamins And Minerals
There are a few vitamins and minerals that are really important when it comes to boosting your energy levels.
There are lots of different B vitamins and they are all important. When it comes to energy though you want to make sure you are getting proper amounts of B1 - Thiamin, B2 - Riboflavin, B3 - Niacin, Pantothenic acid, B6 - Pyridoxine, and B12. All of these vitamins play essential roles in releasing energy from food and keeping your red blood cells healthy.
Magnesium is a mineral that is found in leafy greens. It works along with vitamin B to help you get the energy that is locked inside your food.
Take a look at our other blogs, where we go into the importance of magnesium in more detail.
Vitamin C is important because it helps your body to absorb iron. You need iron to have healthy red blood cells and you need those to carry oxygen around your body. So, vitamin C lets you unlock the potential of your diet.
When it comes to getting these vitamins and minerals into your diet, you can hunt down foods that contain them and try to make them a regular part of your diet. Another option is to add some natural supplements into your diet. Some include all of these vitamins and minerals already.
Algaes like spirulina and chlorella are great options you can get these are powders or tablet. Our One Nutrition Power Greens is a perfect choice. It contains spirulina and chlorella as well as a range of green leafy vegetables. The mix will ensure you get your daily dose of these vital vitamins and minerals with no hassle or worry.
Choose Healthy Fats
Fats are a vital nutrient. You need them to survive. But, not all fats are created equal. MCT (medium-chain triglycerides) are fats that are easy for the body to use. They can be converted easily into energy when needed, which makes them easier for the body to use, and less likely to be stored in more significant amounts than needed. You can get MCTs from foods like coconut oil, or you can buy MCT Oil to use as a dressing for salads, soups or smoothies.
Cut Down On Caffeine
This one might be a bit controversial. Most people drink coffee in the morning to give themselves a little lift. So it’s easy to fall into the trap of thinking that caffeine gives you an energy boost, in reality, it’s not that simple.
If you don’t often eat/drink caffeine, then you can feel a surge of alertness and focus when you do. In the short term, it can make you feel more energetic. However, if you regularly consume caffeine, then your body begins to rely on it. That first cup of coffee stops giving you a boost. It just becomes necessary to get you back to normal.
If you can do without caffeine for a couple of days or even just cut down, you’ll find, after a few days, that your energy levels are stabilised. Your new normal will be higher energy when you don’t rely on caffeine.
Do Some Gentle Exercise
Exercise is a great way to boost your energy levels for the rest of the day. It doesn’t have to be strenuous. Going for a brisk walk, or a bike ride for 20 minutes is enough. It will get your heart pumping and your lungs working. This will give you an energy boost for the rest of the day.