EAT RIGHT
The kind of food you consume also has a big impact on your energy and stamina.
For example, most people in the UK eat a diet that is too high in fat, sugar and salt, each of which has an adverse effect on energy levels. To boost your energy, aim to pack in five portions of fresh fruit and vegetables per day. Starchy foods (or carbohydrates) like potatoes, bread and cereal are also an important source of energy. Try to eat slow-burning whole grain varieties of carbohydrates.
These food groups are the best when it comes to boosting energy:
- Fruits and vegetables
- Dairy products
- Meat, fish, eggs and beans
- Potatoes, bread, pasta and rice
YOUR MEAL PLAN
One good way of keeping your energy levels high throughout the day is to eat regular meals and healthy snacks every three to four hours, as opposed to consuming three large meals less often. Breakfast is the most essential meal to sustain your vitality through an entire day. However, according to the NHS and the British Diabetic Association, one in three people in the UK skip breakfast on a regular basis. Even if you just eat some fruit or a granola bar, any low-fat or high fibre option will give you a huge boost.
DRINK UP
The more hydrated you are, the more energised you will feel. Make sure you’re getting enough fluids throughout the day. See Drink Me for more information.
KEEP ON MOVING
Remaining stationary all day is one of the easiest ways to drain your energy. Not getting enough natural light and fresh air can also plague your body with fatigue. To boost your energy flow, the NHS recommends taking a 10-minute walk outside.
COUNT SOME SHEEP
Not only is poor sleep quality the main contributing factor for fatigue, but also puts you at risk for a multitude of health problems, including heart disease and diabetes. The NHS notes that one in three Brits suffer from inadequate sleeping patterns. According to the Royal College of Psychiatrists, it is best to stick to the exact same sleeping patterns everyday to ensure you receive the maximum amount of sleep each day. There are also a number of NHS-approved sleep apps you can install on your mobile phone to help improve the quality of your sleep.
MENTAL HEALTH
Psychological factors often play a greater role in contributing to tiredness than physical factors. For example, anxiety can cause insomnia, which may lead to persistent fatigue. The stress of everyday life takes a toll on your body, and even positive events like moving house or getting promoted can have an exhausting effect. To fight stress, try to introduce activities into your routine that will relax you, whether that is going to the gym or meditating before bed.
See Also:
Get Some Shut Eye
